3 Ways to Make Your Morning Coffee Healthier
Who doesn’t love a good cup of morning coffee? For many, the day doesn’t truly begin until that first warm sip. As a certified sports nutritionist, I completely get it. But here’s the tough truth: a lot of us are sabotaging our health goals before we even walk out the door.
It’s not the coffee itself, but what goes into it. A study from the University of Illinois found that people who add creamers and sugar to their coffee consume, on average, an extra 69 calories per day, with over 60% of those calories coming from pure sugar. That can quickly derail your progress.
The good news is you don’t have to give up your favorite morning beverage. This guide will show you three simple ways to make your morning coffee healthier, turning it from a hidden source of sugar into a tool that works for you.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- Adding cinnamon, specifically Ceylon cinnamon, can provide antioxidant benefits and help manage blood sugar without the calories of sugar.
- MCT oil can offer a sustained energy boost and improve mental clarity, but it’s important to start with a small dose (like one teaspoon) to avoid digestive issues.
- Swapping sugary, processed creamers for milk or a high-protein, non-dairy alternative like pea or soy milk can add valuable nutrients like calcium and protein while cutting down on empty calories.
3 Things You Can Do to Make Your Morning Coffee Healthier
If you want to make your morning coffee healthier, these three simple swaps can help you start your day feeling great.
1. A Dash of Cinnamon Goes a Long Way
Instead of reaching for artificial sweeteners, try adding a dash of cinnamon. You’ll get amazing flavor and a host of health benefits. Cinnamon is packed with antioxidants and can help your body manage blood sugar levels.
A recent study published in 2024 confirmed that daily cinnamon intake can significantly lower 24-hour glucose concentrations and reduce blood sugar spikes, which is great for steady energy.
Pro Tip: Opt for Ceylon cinnamon over the more common Cassia variety. Ceylon, known as “true cinnamon,” has much lower levels of coumarin, a compound that can be harmful to the liver in large doses.
For an extra flavor and health kick, you can also add a little unsweetened cocoa powder, which is known to support heart health.
Related Article: Swap Out Your Morning Brew for Some Macadamia Nut Coffee
2. Pour in Some MCT Oil in Your Morning Coffee
Medium-chain triglycerides (MCTs) are a type of healthy fat that your body can quickly convert into a stable energy source. Adding MCT oil to your coffee can help improve mental clarity, boost endurance, and even help manage cholesterol levels.
Coconut oil is a good source of MCTs, but for a more concentrated and effective option, I recommend a dedicated MCT oil. Brands like Bulletproof Brain Octane Oil and Sports Research Organic MCT Oil are popular choices because they are sourced purely from coconuts and are flavorless.
Common Pitfall to Avoid: Don’t start with too much! Many new users experience digestive discomfort by adding a full tablespoon right away. Start with just one teaspoon to let your body adjust, and then you can gradually increase the amount.
Related Article: Your Morning Routine Sets Up the Rest of Your Day
3. Swap Sugary Creamer for a Healthier Milk
This is one of the easiest and most effective ways to make your morning coffee healthier. Many popular coffee creamers are loaded with sugar, unhealthy fats, and artificial ingredients. A single tablespoon of some flavored creamers can pack over 5 grams of sugar.
Switching to a splash of good old-fashioned milk gives you a dose of calcium, protein, potassium, and vitamin D to support strong bones and muscles. If you’re lactose intolerant or looking for a plant-based option, choose wisely.
Here’s a quick comparison:
- Flavored Creamer (1 tbsp): ~35 calories, 5g sugar, 0g protein.
- Whole Milk (1 tbsp): ~9 calories, 0.75g sugar, 0.5g protein.
- Unsweetened Almond Milk (1 tbsp): ~2 calories, 0g sugar, <0.1g protein.
- Unsweetened Pea Milk (like Ripple): ~8 calories, 0g sugar, 0.5g protein.
While almond milk is low in calories, it offers very little protein. For a non-dairy option that adds a protein boost to your morning coffee, I recommend unsweetened pea or soy milk, which both contain significantly more protein.
Why Do People Have a Cup of Morning Coffee?
People drink morning coffee for many reasons, from the comforting daily ritual to the powerful physiological effects of caffeine.
- Caffeine Boost: An average 8-ounce cup of coffee contains about 95 mg of caffeine, a natural stimulant that increases alertness and concentration.
- Routine and Habit: The ritual of brewing and enjoying a cup of coffee provides a comforting sense of structure to start the day.
- Taste and Enjoyment: With countless blends and brewing methods, many people simply love the rich and varied taste of coffee.
- Social Interaction: Sharing a cup of coffee is a common and cherished way to connect with friends, family, and colleagues.
- Mental Well-being: The simple act of sipping a warm beverage can provide a moment of relaxation and pleasure.
- Improved Productivity: The increased focus from caffeine can enhance performance on tasks that require cognitive function. A study from Johns Hopkins University even showed caffeine can enhance long-term memory.
- Cultural Significance: From the espresso in Italy to the coffeehouses in the Middle East, coffee is a deeply ingrained cultural tradition worldwide.
- Health Benefits: Research from nutrition experts at Johns Hopkins University School of Medicine highlights that coffee contains antioxidants and other compounds that may reduce internal inflammation and protect against diseases like Parkinson’s, Alzheimer’s, and heart failure.
Morning Coffee FAQs
Is black coffee the healthiest option?
Yes, black coffee is the healthiest choice as it contains virtually no calories, fat, or sugar. However, if you don’t enjoy it black, the healthy additions mentioned in this article are excellent ways to improve the flavor without adding empty calories.
Will MCT oil make my coffee feel oily?
If you just stir it in, MCT oil can leave a slight film on top. For a creamier, well-blended texture, use a milk frother or a blender. This will emulsify the oil into the coffee, creating a latte-like consistency often associated with “bulletproof coffee.”
How much cinnamon is too much?
A teaspoon per day is generally considered safe for most people, especially if you use Ceylon cinnamon. Cassia cinnamon contains higher levels of coumarin, so it should be consumed in smaller amounts to avoid potential liver issues with long-term, heavy use.
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