Coffee is only beneficial when limiting sugar, fat and hidden calories.
Coffee is a globally popular drink and is increasingly scientifically recognized as beneficial for health, but the effectiveness largely depends on how it is brewed. Epidemiological studies show that black coffee or coffee with very little sugar and saturated fat is associated with a lower risk of cardiovascular death and all causes.
Conversely, coffee mixed with a lot of fatty cream, syrup and added sugar can lose its inherent biological benefits. Reducing or eliminating sugar, prioritizing skim milk or unsweetened vegetable milk helps limit risks. According to Dr. Frank Hu (Harvard School of Public Health, USA), coffee is only really beneficial when the amount of added sugar and fat is strictly controlled.
6 ways to make drinks at coffee shops healthier
Prioritize black coffee or very little added ingredients: Black coffee or coffee with little added sugar and saturated fat is associated with a lower risk of death from cardiovascular disease and all causes. Coffee mixed with a lot of sugar and fatty cream significantly reduces these benefits.
Minimize or completely eliminate added sugar: Although drinking coffee in general is associated with a lower risk of type 2 diabetes, adding sugar or artificial sweeteners can increase this risk. Drinking unsweetened coffee from two to three cups per day is also associated with a lower risk of newly onset acute kidney failure.
Limit milk, prioritize low-fat milk or unsweetened vegetable milk: Protein in milk can bind to polyphenols, antioxidants in coffee, reducing their absorption capacity. When you need to add milk, choose lean milk or unsweetened vegetable milk to help reduce saturated fat and sugar.
According to Dr. Frank Hu, professor of nutrition and epidemiology at Harvard School of Public Health (USA), "Coffee is only truly beneficial when the drinker controls the amount of sugar and added fat.
Carefully monitor calorie intake in special coffee drinks: Mixed coffees at shops often contain a lot of sugar from syrups and sauces. Just one teaspoon of sugar per day can lead to slight but noticeable weight gain over time.
Replace sugar with healthier ingredients: cinnamon, nutmeg or vanilla extract help enhance flavor without increasing sugar. A small amount of olive oil is beneficial for the heart, but it is necessary to control portion sizes because it is high in energy.
Do not exceed the safe caffeine limit per day: For most healthy adults, the safe caffeine consumption level is no more than 400 ml per day. Espresso drinks at shops can quickly exceed this threshold if not paid attention to.
