Healthier Swaps for a Better Brew
A popular drink that many use to kickstart their day, coffee doesn't just give an energy boost—it also offers ample health benefits, containing antioxidants that can reduce the risk of diseases like diabetes. But you need to be mindful of how you're enjoying it, too, and we're here to show you how to do just that. From ditching sugar to using quality beans, here are twenty ways to make your coffee healthier.
1. Use Plant-Based Milk
Not only are plant-based milks healthier—less saturated fat and lower calories—but they're also silkier, giving a better mouthfeel when added to coffee. Varieties like almond, cashew, hazelnut, and walnut milk offer a natural nutty flavor as well, enhancing the experience. Not a fan of nuts? Try oat, soy, coconut, hemp, rice, or pea milk.
2. Ditch the Sugar
What's making your morning brew unhealthy? All the extras you put into it—and sugar is at the top of the list. Sure, it might make your cup of Joe more palatable if you're not used to taking it black, but sweetening it up will only spike your glucose levels and may lead to further health problems, like insulin resistance, diabetes, and heart disease.
3. Ditch the Creamer
Creamer combines the worst of both worlds: sugar and fat. Non-dairy varieties are no better, either, as they often contain artificial flavors and hydrogenated oils, the latter of which is unhealthy due to its trans fat content. These ingredients can cancel out the natural benefits of drinking coffee and may in turn increase your risk of developing obesity, diabetes, and cardiovascular disease.
4. Use Spices
Looking for a natural way to level up your brew? Use spices, like cinnamon, nutmeg, and turmeric, which give your cup a healthy, tasty kick. Cinnamon, for one, may improve cognitive function and protect your heart against disease, while nutmeg and turmeric contain powerful antioxidants that can help fight against free radicals and prevent cell damage.
5. Use Quality Beans
The type of bean you use for your brew is especially important. Whenever possible, opt for organic beans, which are grown without pesticides or chemicals and typically contain more antioxidants than that of conventional coffee. Choosing quality beans also ensures a smoother, richer mouthfeel.
6. Try Collagen Powder
Collagen is a type of structural protein found in your bones, muscles, skin, and tendons. As you age, your body produces less collagen, which is why many opt for collagen supplements. Adding it in powder form to coffee (iced or hot—the latter below 302ºF/150ºC to ensure the protein doesn't break down) is an easy way to give your skin and joints a boost.
7. Add a Pinch of Salt
It might sound odd, but adding a pinch of salt can bring out the natural zing of your brew as it dulls down the bitterness and acidity for a more palatable cup. This simple addition can reduce the need to add syrups and sweeteners, and can help balance or highlight complex flavors.
8. Drink in Moderation
Caffeine may give you a boost of energy, but consuming too much on the regular has its downsides. For one, it can lead to jitters, heart palpitations, anxiety, digestive issues, or poor, disrupted sleep. It's best to drink in moderation and not to rely on coffee as a crutch.
9. Make It at Home
Unless you're ordering from an independent joint or reputable shop that's renowned for its quality roasts, it's probably best to make your cup of Joe at home. Most drinks from franchise coffee shops, like Starbucks, are often loaded with sugar, calories, and fat, which you should avoid.
10. Use Paper Filters
While there are numerous ways to make coffee, research suggests that the best method is to brew your cup of Joe with a paper filter. This is because filters can help catch harmful compounds found in coffee grounds, like cafestol and kahweol, which can raise your cholesterol levels.
11. Skip the Syrups...
Just as you should be skipping sugar, you should avoid adding flavored syrups to your brew. Even if they're labeled sugar-free, they may still contain ingredients that aren't great for your health. Stick to natural, organic substitutes, or better yet, take your coffee black.
12. ...And the Whipped Cream
Whipped cream might be a delicious topping to add to blended drinks, but all it does is add more sugar, fat, and calories to your beverage, which makes it resemble more dessert than coffee. If you want to make your brew healthier, do without it.
13. Avoid Instant Varieties
Sure, instant coffee is convenient and easy to prepare, offering a quick pick-me-up when you're in a rush. However, they often contain unhealthy additives and preservatives, meaning you're left with the unpleasant effects—the jitters and anxiety—and less of the health benefits coffee naturally brings, like antioxidants.
14. Time It Right
Even though you probably like having your cup of Joe in the morning for breakfast, it doesn't do enough to kickstart your day, and you should be having your drink in addition to a nutritious plate of food. Experts also suggest that it's actually better to have your daily brew an hour or two after you wake up, when your cortisol levels have levelled off.
15. Limit Portion Size & Daily Intake
In addition to drinking in moderation, you probably shouldn't be chugging your brew from a large mug three times a day. Even with the health benefits that coffee offers, too much of a good thing can be a bad thing. Try sticking to just one cup daily, and without any added sugar or cream.
16. Use Filtered Water
Before you brew, you might want to consider the water you're using. Tap water may contain contaminants and chemicals, like arsenic, copper, and even lead, which can pose dangerous health effects. Use filtered water instead to ensure you don't accidentally consume any harmful contaminants or mix in minerals that change the flavor profile of your coffee.
17. Add Cocoa...
If spices aren't your thing, try adding cocoa powder for a chocolatey kick. Rich in polyphenols, cocoa powder has powerful antioxidant and anti-inflammatory effects, which may help improve cognitive function, blood flow, and heart health. So, if you're craving mocha, add some cocoa!
18. ...Or Protein Powder
Need to add more protein to your diet? Try adding protein powder to your morning brew. While it might seem odd, it's a great way to boost energy, strengthen muscles, and enhance your workouts. It can be easily blended into iced beverages, but for hot coffee, add slowly and stir continuously to prevent the powder from clumping.
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19. Personalize Your Drink
When getting your fix from a local shop or café, make sure to customize your drink. Swap out syrups, creamers, sugar, and milk for healthier substitutes, and say no to whipped cream. It might make for a complicated order, but it's worth putting in the extra request.
20. Try MCT Oil
MCT (medium-chain triglyceride) oil is a type of fat that your body can use for quick energy and may even support weight loss. It's also easy to digest and makes your coffee more filling. You don't need to add a lot, either—just a teaspoon is enough.
