Most people consume coffee regularly. More than 50% of the world’s population drinks coffee at least once a week. Unfortunately, restaurant coffee is among the unhealthiest coffee you can drink. But you can brew yours at home and make one that is beneficial to your health. It does not mean you should avoid adding anything to your coffee and have it black, but you need to be mindful of what you put in your coffee. Common add-ins to coffee are cream, sugar, and sugar substitutes, and they keep growing in variety and types. Most of these add-ins contribute to weight gain as they increase the calorie intake you take on daily.
Below are some things to avoid adding in your coffee to maintain its benefits.
- Oil-based creamers
You can drink coffee on keto. But be careful and limit your everyday intake of saturated fats, for they lead to weight gain and cardiovascular problems. The keto diet is popular today, and it helps with weight loss. But study further to know what is good for you and do not use everything just because the label states it is best for a keto diet. This is vital even though you are not on a keto diet. Those on a keto diet should worry about having too much-saturated fat on their diet through oil-based creamers. Minimal is key. Importantly, not all keto creamers are best for you. The best keto diet is low in sugar and carbs, but others are keto and high in fat. Stick to low sugar, low-fat creamer options if you are on the keto diet.
- Artificial sweeteners
The disadvantage of coffee additives is they add extra, empty calories to your diet daily. Therefore, it is easy to assume the zero calories artificial sweeteners are a free pass, but this is not the case. Research on artificial sweeteners is not as clear. Some link it to weight loss, but others show regular consumption leads to consuming more artificially flavored foods, and you get less value in nutrition. Thus, it is best to avoid artificial sweeteners for long-term success.
- Condensed milk
This coffee ingredient is more common in Vietnamese iced coffee and Spanish coffee. Unfortunately, it is an unhealthy ingredient to add to the antioxidant-rich coffee brew. For instance, two tablespoons of sweetened condensed milk have 130 calories. Therefore, instead of using sweet condensed milk, opt for a milk alternative with no sugar. For instance, almond milk, coconut milk, and others are the best options you can try. Ask your nutritionist about the best options to use instead of condensed milk for a healthy cup of coffee.
- Shelf-stable creamers
For restaurants, they are convenient but skip such creamers if you are looking out for your health. Manufacturers add synthetic additives as they make the shelf-stable creamers as preservatives. A common one is sodium phosphate. It may be under the safe wing, but you need to pay attention to sodium phosphate. According to the Center for Science in the Public Interest. Among the list of additives to cut back on is sodium phosphate. It may not be toxic, but consuming it in large amounts promotes unsafe or poor nutrition. A lot of phosphorus in the body leads to the adverse bone, kidney, and heart health.
- Flavored creamers
Flavored creamers have a lot of sugar in comparison to milk cream. Each tablespoon has 5 grams of sugar. Thus, using at least three of them gives you 15 grams per cup. And they contain bad additives. Therefore, avoid using any flavored creamers, and you can request to know the type of creamers your barista uses to consider whether to have it in your coffee or not.
- Flavored syrups
As you go through any nutritional information of coffee chain flavored beverages, you will understand better why these syrups are on the list. For instance, in a list where you add the chai tea syrup, the amount of sugar in your latte cup goes from 6 grams to 58 grams. Therefore, it is best to avoid flavored syrups to take care of your health better. And still, enjoy your cup of coffee with healthier alternatives.
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