Coffee is a staple part of many of our morning routines. But can it be part of a blood sugar-friendly morning?
Keep reading to learn more about the benefits of coffee, how caffeine can affect your body and the carbohydrate content of your morning cup of coffee.
Caffeine
Caffeine is one of the main reasons most of us reach for it in the morning. It is naturally found in the seeds and leaves of various plants including,
- Cocoa beans
- Koal nuts
- Tea leaves
- Coffee beans
Caffeine prevents adenosine (a chemical naturally produced in the brain) from binding to receptors preventing you from feeling tired. Caffeine also excites your central nervous system (CNS) which gives you the jolt on a morning.
Some people are more sensitive than others to the effects of caffeine and require very little to feel the effects. For these people, caffeine may also cause:
- Trouble sleeping
- Stomach cramps
- Anxiety, irritability
- Increased heart rate
- Headaches
- Nervousness
On the other hand, if you’re a regular coffee drinker, you may have withdrawal symptoms when you skip your coffee.
Caffeine-Free Blends
If you’re sensitive to caffeine, or simply enjoying coffee on an evening, try choosing a caffeine-free blend. This will prevent some side effects typically associated with coffee, such as trouble sleeping.
Carbohydrates in Coffee
Coffee itself is considered a “low carbohydrate” drink. It contains a very small amount of carbohydrates – typically less than 1 gram per serving.
Most of the carbohydrates in your coffee are from the milk, creamer and sweeteners that you add. Although adding milk and creamers can increase the amount of carbohydrates in your coffee, you don’t need to skip them!
Minerals in Coffee
Coffee also contains trace amounts of some minerals, including potassium, magnesium and calcium. Despite their presence in coffee, you do need to get these minerals from other sources to meet the recommended intakes outlined by Health Canada.
Tips for Blood Sugar-Friendly Coffee
Sugar Alternatives
When it comes to managing blood sugar levels, it’s important to be mindful of the sugar content in your coffee. Adding sugar to your coffee can lead to spikes in your blood sugar. Swapping your table sugar for sugar alternatives can give your coffee the sweetness you want while helping you maintain your blood sugar. There are many sugar alternatives available to try including Stevia, Splenda and Monkfruit.
Blood Sugar-Friendly Milk or Creamer
Adding milk or creamer to your coffee can help reduce the impact it can have on your sugars. Flavoured creamers are a great way to add a touch of flavour to your coffee.
However, some kinds of milk and creamers can be high in sugar. You can find a full comparison of different kinds of milk and creamers from my post, The Best Kinds of Milk for Diabetes.
When to Enjoy
Coffee isn’t just low in carbs. It’s also low in fat, protein and fibre. This means that any sugars or carbohydrates added to your coffee will be quickly digested and absorbed into your bloodstream, and can lead to spikes in your blood sugar. Enjoying your coffee with a meal or snack can help slow down the breakdown absorption of carbohydrates and sugars.
Other Ways to Flavour Your Coffee
Creamers are a great way to flavour your coffee or even achieve your favourite Starbucks order at home. But, many creamers (especially seasonal options) tend to contain added sugars, which can impact your blood sugar.
Adding spices found in your cupboard such as cinnamon or nutmeg, are a great way to add flavour to your coffee without the extra sugar. You can also try adding drops of extracts such as vanilla or almond extract.
Understand Your Blood Sugars
Working with a Registered Dietitian can help you understand and improve your blood sugars without eliminating foods.