The Healthiest Ways to Drink Your Coffee
What’s the first thing you look forward to in the morning? For many people around the world, it’s lingering over a cup of coffee. This morning beverage is a way to enjoy the slow pace of the morning and get energized for the day ahead.
While coffee has a mixed reputation, it may offer powerful health benefits, according to Vogue. The choices you make around your daily coffee routine can affect how much it supports your well-being. Read ahead to discover the healthiest ways to sip on your morning cup of joe.
Keep Your Coffee Simple
While some might enjoy their coffee sweet and creamy, other alternatives may be healthier. “The classic strong black coffee — such as an espresso or ristretto — without sugar or milk is the best option, as it’s rich in polyphenols,” nutritionist and naturopath Laure Hyvernat, PhD, tells Vogue. “The caffeine content is similar to that of a long coffee, but its smaller volume limits digestive exposure. This is the preferred choice for those with sensitive stomachs and intestines.”
It’s also best to keep sugary drinks to a minimum, including favorites such as pumpkin spice lattes and caramel macchiatos. These beverages can cause a spike in blood sugar and leave you feeling worn out by late morning.
For those without lactose intolerance or certain hormonal disorders, Hyvernat recommends high-quality whole milk, preferably organic and non-UHT, instead of low-fat varieties. If you choose plant-based milk, make sure to take a closer look at what you’re buying, as some are filled with added sugar. Hyvernat favors unsweetened nut-based products such as almond, hazelnut, or coconut milk.
Instant coffee may be a less healthy choice, since heavy roasting can leave it higher in acrylamide and lower in protective polyphenols. As for decaf, the way it’s prepared can make a difference. “If it’s decaffeinated using water — the Swiss Water process — that can be an option, but most of the time, manufacturers use chemical methods for decaffeination that leave behind residues,” says Hyvernat.
The Best Time to Drink It
When you drink your coffee matters too. Hyvernat advises against drinking coffee on an empty stomach because it may irritate the digestive tract and cause a spike in cortisol, which is already naturally high upon waking. It may also be wise to space out coffee and meals, since caffeine may interfere with the absorption of certain nutrients. When it comes to timing, Hyvernat prefers her coffee break to be “around 10:30 am to 11 am.”
For many people, limiting coffee to the earlier part of the day may help protect sleep at night, according to The Telegraph. That’s because drinking coffee in the early hours “aligns with your circadian rhythm, where your cortisol is naturally elevated, and the caffeine in the coffee can increase that cortisol response,” BANT-registered nutritionist Clarissa Lenherr tells The Telegraph.
Choosing the Right Cup
When it comes to drinking coffee, you may want to bring your own cup to the cafe. “While we don’t yet have definitive evidence on the long-term impacts, reducing unnecessary plastic exposure is a sensible precaution. Using your own cup is a simple way potentially to reduce microplastic consumption while also being environmentally friendly,” says Professor Tim Spector, epidemiologist, author, and co-founder of science and nutrition company Zoe.
If you grab a to-go cup, it’s a good idea to take extra precautions since most of them are lined with plastic. “Be aware that the lid is often where a lot of the plastic comes from. Drinking your coffee through the lid with the heat directly into your mouth is best avoided. If you’re having a healthy drink, why ruin it?” Lenherr adds.
If drinking coffee is one of your favorite daily rituals, a few simple steps can make it a healthier one. Picking the right type of coffee, ingredients, and cup, while being intentional about when you drink it, is an easy way to support your body and mind. The benefits are just a few choices and sips away.
