A cup of pure black coffee, without added sugar, is almost calorie-free and carbohydrate-free. Conversely, when adding sugar, condensed milk, syrup or fatty cream, the amount of carbohydrates and energy will increase rapidly, causing blood sugar to rise after drinking.
The time to drink coffee is also very important. You should not drink coffee on an empty stomach, especially in the early morning. At that time, caffeine can stimulate the release of hormones such as adrenaline and cortisol, causing the liver to increase glucose production in some people.
Instead, you should drink it after breakfast or at the same meal with enough protein and fiber to limit blood sugar fluctuations.
Another note is not to drink too much coffee during the day. Caffeine levels below 400 mg per day are considered safe for most healthy adults.
However, people with diabetes or insulin resistance should consider reducing their caffeine intake if they notice an increase in blood sugar after drinking coffee.
Studies also show that the effects of coffee do not only come from caffeine. Coffee also contains many biological compounds such as chlorogenic acid, polyphenols, magnesium and chromium.
Polyphenols in coffee can contribute to improving glucose metabolism, reducing oxidative stress and supporting insulin sensitivity in the long term.
To drink coffee while still controlling blood sugar well, you should choose pure roasted and ground coffee, avoid sugary instant coffee or margarine.
If you like a fatty taste, you can use a small amount of unsweetened fresh milk instead of condensed milk. At the same time, you should not combine coffee with pastries, cookies or refined starchy foods because these foods are the cause of rapid blood sugar spikes.
For people who are monitoring blood sugar with a continuous glucose meter or blood glucose sensor (CGM), checking the indicators before and about 1-2 hours after drinking coffee will help determine how the body responds to caffeine. From there, you can adjust the amount of coffee or the appropriate drinking time.
