COFFEE & its Consequences: 3 science tips you need to know

I’m diving into the effects of coffee on our health and glucose levels. Let’s tackle the beloved ritual of coffee drinking – from the benefits and potential glucose spikes caused by black coffee to the impacts of sugar, sweeteners, and different types of milk.

Are you kidding me? Do we really need to add this into our milks? Seriously, it’s super frustrating! Hello, angels, and welcome to The Glucose Goddess Show. I’m Jessie Inchauspé, a biochemist obsessed with helping you understand your body and health. Today, dear coffee lovers, we’re diving into—you guessed it—coffee, coffee, coffee! First things first, coffee is generally a healthy drink, as long as you don’t overdo it. A cup a day seems to be fine for most people. Personally, I’ve cut down on my coffee intake because I’m quite sensitive to it. Even one cup in the morning can affect my sleep at night, but that’s just me. For most, coffee is safe, and studies show that it may even reduce the risk of developing type 2 diabetes. This could be due to its effects on the liver and pancreas, improving fat burning and helping insulin production.

Interestingly, some people notice a glucose spike after drinking black coffee, even without sugar. This can happen due to stress hormones that coffee may trigger in some individuals, causing extra glucose to be released. Stress is a significant factor when it comes to glucose spikes, and I’ve personally experienced my highest glucose spike after a stressful presentation. Your body releases glucose into your bloodstream as a response to stress, which could explain why some people feel jittery after drinking coffee.

Now, let’s talk about when to drink coffee. A recent study suggests that if you’ve had a bad night’s sleep, drinking coffee after breakfast, rather than before, can reduce the glucose spike from your breakfast by up to 50%. It’s all about keeping those glucose levels steady throughout the day. This method also reduces insulin spikes, which is even more crucial for your health. If you don’t eat breakfast, don’t worry—there are other ways to manage your glucose levels. But if you can, try having your coffee after breakfast to keep things steady.

As for what you put in your coffee, black coffee won’t spike your glucose levels, but adding sugar definitely will. Sugar, which is half glucose and half fructose, causes a spike, especially on an empty stomach. This can lead to cravings, fatigue, and an increased risk for diabetes. A good alternative is using sweeteners like monk fruit or stevia, or even adding a dash of cinnamon or cocoa powder for a little flavor without the glucose spike.

If you’re a fan of milk in your coffee, it’s important to choose the right one. Unfortunately, oat milk, despite its popularity, is not the best option. Oats are full of starch, which breaks down into glucose, causing a big spike in your blood sugar. If you love oat milk, try to avoid it on an empty stomach or after breakfast to minimize the spike. However, I recommend switching to other alternatives like almond milk, pistachio milk, or coconut milk. These nut milks are higher in protein and fat, which help keep glucose levels steady.

When choosing milk at a coffee shop, be sure to check for added sugars, even in almond or nut milks. Unsweetened versions are the best choice. If all else fails, whole milk is a great option. It contains protein, fat, and only a small amount of naturally occurring sugar, making it a better alternative to oat or skim milk, which can cause larger glucose spikes due to their lack of fat.

Finally, I recently came across a fascinating study that suggests the origin of coffee beans may influence glucose levels. A tiny study in Japan found that Kenyan coffee caused smaller glucose spikes compared to Tanzanian and Ethiopian beans. While more research is needed, it’s an interesting area to explore. To recap: black coffee is generally fine, avoid sugar, opt for unsweetened nut milks or whole milk, and try having your coffee after breakfast to keep glucose levels in check. Thanks for tuning in, and I’ll see you next time!

And before we wrap things up, let’s touch on a few final details. If you’re someone who prefers whole milk in your coffee, you’re making a smart choice. Whole milk contains natural fats that slow down glucose release in the body, leading to a more stable blood sugar response compared to skim milk. When the fat is removed from milk, like in skim varieties, the natural sugars (lactose) have a quicker path to your bloodstream, causing a more significant spike. So, when possible, opt for whole milk to avoid that glucose roller coaster and keep your energy levels more consistent throughout the day.

On the subject of coffee beans, while it’s a niche discovery, the region from which your beans are sourced could potentially influence how your body reacts. That tiny study I mentioned earlier, which found Kenyan coffee to have a lesser glucose impact compared to Tanzanian and Ethiopian varieties, opens the door for more research on the subject. While it’s not something we can make broad conclusions about just yet, it’s certainly worth exploring if you want to dive deeper into how your body responds to different coffee beans.

So, whether you’re a black coffee drinker or someone who loves their frothy lattes, the key takeaway is to be mindful of what you’re adding to your coffee and how it affects your body. Avoid added sugars, choose your milk wisely, and consider the timing of your coffee consumption to ensure your glucose levels remain stable throughout the day. Small adjustments like these can make a big difference in how you feel—helping you avoid energy crashes, cravings, and those mood swings that come with fluctuating blood sugar levels.

If you’re someone who wants to dive deeper into managing glucose, or if coffee is a big part of your routine, these hacks are a great place to start. And remember, there’s no one-size-fits-all answer. Some people are more sensitive to coffee, while others can drink it with little to no effect on their glucose levels. The important thing is to stay tuned into how your body reacts and adjust accordingly. Whether it’s tweaking your morning routine or experimenting with different milks, small changes can go a long way.

Thank you for joining me today on The Glucose Goddess Show! I hope you found these insights helpful, and as always, I’m here to help you better understand your body and make informed choices. Until next time, keep sipping wisely and stay healthy!