Which coffee should you choose? Which milk is the healthiest for coffee? What should you sweeten it with? We asked a nutritionist these questions to help you make a more informed choice the next time you order from the barista at your favorite coffee shop.
“Coffee can be a great ally for metabolism if it is chosen correctly, dosed correctly and drunk at the appropriate time of day,” explains Dr. Pharmacy, Nutritionist and Naturopath Laure Giverna. “But if it is drunk mechanically to compensate for a lack of energy, it becomes a signal of deeper imbalances in the body.” The expert shares a practical guide on how to make coffee as useful as possible.
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What is the best coffee to order at a coffee shop?
“A classic black strong coffee (espresso or ristretto) without sugar and milk is the best choice. It is rich in polyphenols. The amount of caffeine in it is about the same as in a larger coffee, but the small volume reduces the load on the digestive system. This is the best option for people with a sensitive stomach or intestines. Latte, cappuccino or macchiato are not “bad” in themselves, but it all depends on the type of milk, the frequency of consumption (sometimes it is acceptable, but not every day) and, most importantly, on your metabolic and hormonal status. I strongly do not recommend them to my patients with insulin resistance, hormonal disorders such as polycystic ovary syndrome, estrogen dominance (endometriosis, hormone-dependent cancers) or hormonal acne.”
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Which coffee option is the worst?
Instant coffee and decaf! Instant coffee is roasted too intensely, so it contains more acrylamide and is much poorer in protective polyphenols. As a result, we lose all the beneficial properties of coffee and are left with only its stimulating and potentially addictive effect.
Regarding decaffeinated coffee: If the caffeine is removed using the water method (Swiss Water), this may be an acceptable alternative. However, manufacturers often use chemical decaffeination methods, which can leave behind residues.
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You should also be careful with “disguised” coffee drinks. Especially with a lot of syrups or seasonal blends like pumpkin spice latte in chain coffee shops. These are real sugar bombs that sharply increase blood glucose levels and inevitably lead to a decline in energy at the end of the morning.
What milk is the healthiest to add to coffee?
“I categorically do not recommend the combination of caffeine and lactose. These are two large molecules that are metabolized by the liver and can overload the body. If coffee with milk is your little weakness and you do not have lactose intolerance or hormonal disorders, it is better to choose high-quality whole milk (organic, preferably not UHT), rather than semi-skimmed,” says the nutritionist.
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Plant-based milks aren't always a healthy alternative either, as some options contain a lot of added sugar. It's better to opt for nut milks (almond, hazelnut, or coconut) over grain-based options like oat milk, which are naturally higher in sugar.
If you like sweet coffee, how do you sweeten it?
The problem with sugar in coffee is twofold: it causes a sharp spike in blood glucose and increases cortisol levels. The best option is not to sweeten your coffee at all. Even if it is with “natural” sweeteners like stevia or honey.
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Patients who regularly combine coffee with sugar often experience severe hunger pangs around 11 a.m. If you can’t resist the sweet taste, combine your coffee with a source of fiber (like a teaspoon of psyllium husk in a smoothie) or drink it after a protein-rich meal to help reduce the glycemic spike.
When is the best time to drink coffee?
“Never on an empty stomach – so as not to irritate the stomach lining, increase acidity and stimulate excessive cortisol release, which is already naturally high after waking up. Your nervous system will only thank you for it,” says the expert. It is also advisable to take a break of about two hours between coffee and main meals. Caffeine can reduce the absorption of important nutrients, including iron and vitamin C. In particular, it can reduce the absorption of non-heme iron by up to 40%. This is especially important for women, athletes and vegetarians.
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Caffeine can also interact with some medications. For example, L-thyroxine (for the thyroid gland), certain sedatives or heart medications. This factor is often forgotten even by doctors. The ideal time for a coffee break is between about 10:30 and 11:00.
What is the best utensil to drink coffee in?
“It's best to avoid plastic takeaway cups, as they can contain endocrine disruptors and only last a few minutes before ending up in the bin. Why not take a short break, sit down for a few minutes with your favourite magazine or just get ready for the day? And for those really rushed mornings, you can have a stylish reusable stainless steel thermos that's easy to carry in your bag,” advises Lor Giverna.
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Can you drink coffee every day?
“Despite its antioxidant properties, coffee is still a stimulant. Excessive consumption chronically stimulates the adrenal glands and depletes the stores of cortisol (the stress hormone), which we need for daily exertion. We often drink coffee to get more energy, although in reality caffeine can deplete the body. It is very easy to form a dependence on a daily dose.”
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“Among the signals to look out for are: a need for coffee immediately after waking up, daytime fatigue, irritability, anxiety, decreased concentration, sleep problems, and cravings for sweets.”
“When coffee becomes necessary for normal functioning, it no longer supports energy, but only masks the imbalance. I recommend a maximum of one cup of coffee per day, and sometimes even one per week,” concludes Lor Giverna.
Based on material from: Vogue.fr