Nowadays, drinking coffee has become a necessity and even a lifestyle choice for most people. This makes coffee one of the most popular drinks in the world. Many health experts believe that coffee offers some health benefits. However, coffee also has possible side effects such as anxiety disorders, unhealthy sleep patterns, diabetes, and heart diseases. If you are a coffee drinker, continue to read below as Smarter Health will be sharing some tips for healthier coffee drinking.
1. Avoid Drinking Coffee in the Afternoon
Coffee is one of the richest natural sources of caffeine. Due to its stimulant effects in coffee, caffeine is one of the main reasons why coffee become a super popular choice of beverage. Caffeine boosts your energy and helps you stay awake when you feel tired. However, afternoon coffee drinking may interfere with your sleep hours, which later may cause some health problems.
Therefore, you are advised not to drink coffee in the afternoon. If you must, choose decaffeinated coffee or drink a cup of tea that contains much less caffeine than coffee.
Skipping coffee after 2 or 3pm is a better option. However, not everyone is equally sensitive to caffeine and some people may sleep well even though they drink coffee in the afternoon.
2. Change Your Sugar
Although coffee is healthy in itself, you can easily turn it into something harmful. The best way to maintain the coffee’s health benefits is not to add a lot of sugar in it. Sugar, which contains high fructose, is often linked to all sorts of serious diseases such as obesity and diabetes.
If you can’t drink unsweetened coffee, use a natural sweetener . There are many ways you can do to reduce your sugar intake to prevent serious diseases.
3. Go with Organic Coffee Beans
The quality of coffee can vary greatly depending on how it is processed and how the coffee beans were grown. Usually, synthetic pesticides and other non-suitable for human consumption chemicals are used to spray the coffee beans. However, the health effects of pesticides in food are controversial.
If you are concerned about the pesticide content in your coffee, consider choosing organic coffee beans as they contain much lower amounts of synthetic pesticides.
4. Go Easy On The Coffee Intake
Moderate consumption of coffee is healthy for you. However, you should know that drinking too much coffee may reduce its essential benefits. Although people’s sensitivities vary, excessive caffeine intake may have numerous adverse side effects,
In general, Health Canada recommends not exceeding about 2.5 mg per kg of body weight per day. An average cup of coffee usually contains about 95 mg of caffeine, which is the equivalent of about two cups of coffee per day for someone weighing 80 kg.
However, if your intake of caffeine is higher — around 4 to 6 cups — it may not be associated with any adverse side effects in most people.
5. Put Some Cinnamon Into Your Coffee
Cinnamon is a delicious spice that mixes well with the coffee’s richness. Studies show that cinnamon can lower blood glucose, cholesterol, and triglycerides in people with diabetes.
If you need to make your coffee a bit flavorful, try adding a pinch of cinnamon. Adding cinnamon is one of the tips for healthier coffee drinking. If possible, you may opt for Ceylon cinnamon over the more common Cassia cinnamon. Cinnamon helps lower the potential risks of side effects.
6. Avoid Low-Fat and Artificial Creamers
Commercial low-fat and artificial creamers tend to contain questionable ingredients that may affect your health. However, this needs further research on the health effects of non-dairy coffee creamers. The contents vary from brand to brand, and some may offer healthier ingredients than others.
For a better choice, you can go with the whole, natural foods. Instead of non-dairy creamer, you can consider adding full-fat cream to your coffee, preferably from grass-fed cows.
Studies show that dairy products contain several important nutrients. Dairy products are excellent sources of calcium and can reduce the risk of osteoporosis and bone fractures. In addition, grass-fed cow’s milk contains vitamin K — which can also improve your bone health.
7. Add some Cocoa Powder
Cacao is rich in fiber with antioxidants and linked to all sorts of health benefits, including a reduced risk of heart disease. Adding some cacao powder helps you achieve a healthier coffee habit. Cocoa powder can also add some flavor to your coffee. You can easily make it yourself at home and omit the added sugar.
8. Use a Paper Filter to Brew Your Coffee
A cafestol is an element contained in brewed coffee. It can increase cholesterol levels in your blood. You can reduce cafestol by using a paper filter. Brewing coffee with a paper filter effectively lowers the amount of cafestol but allows the caffeine and beneficial antioxidants to pass through the filter.
9. Never Drink Coffee With Your Stomach Empty
Drinking coffee on an empty stomach is an unhealthy habit that can lead to numerous health risks, such as a damaged stomach lining and increased anxiety.
Fortunately, you can prevent this potential risk by making sure that you have breakfast before enjoying a cup of tea or coffee in the morning. It is important not to drink coffee excessively throughout the day and avoid drinking coffee in the evening so that your quality of sleep is well-maintained.
10. Opt for Black Coffee
Black coffee, including espresso, contains less than 10 calories per 8-ounce cup. If you want to cut calories and keep your coffee healthy, consider ordering a plain black coffee without any added ingredients. Black coffee may taste bitter, but over time your taste buds will adapt to its strong flavour.
11. Try Sparkling Coffee
Looking for a diet soda replacement? Try sparkling coffee or carbonated coffee. This alternative coffee menu involves mixing cold drinks with natural ingredients, such as honey or Meyer lemon juice. Sparkling coffee is marketed as healthier energy drinks, with ingredients containing electrolytes, antioxidants, and less caffeine than refined coffee.
12. Avoid Using Added Syrup
You may think that sugar-free vanilla syrup is a healthy choice, but a low calorie is not always a health benefit. If possible, it is best if you stop using sweeteners completely.
You can replace it with organic creamer or home-made wheat or nut milk. Creamers usually contain artificial flavorings, sweeteners, and other additives. It is better if you use organic milk or creamers.
Follow the tips above for healthier coffee drinking. If you have further questions, please contact your general practitioner or specialist through Smarter Health’s service, x
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