Did you know the average American consumes about 17 teaspoons of added sugar every day? According to the American Heart Association, that’s more than twice the recommended amount for men and almost three times the recommended amount for women. Over a year, this adds up to around 60 pounds of added sugar per person! Even more surprising is that coffee and tea contribute to 11% of this sugar intake – more than breakfast cereals or even candy, which are typically loaded with extra sugar.
This statistic is a startling reminder of how much hidden sugar we're consuming daily and the importance of cutting back for better health.
What is Added Sugar?
Many healthy foods like fruits, vegetables, whole grains, and milk contain natural sugars, which aren't the problem. The real issue begins when we add sugar or artificial sweeteners to our foods.
This includes any added sugars and syrups added to foods or beverages during processing or preparation. In coffee, added sugars often come from flavored syrups, sweetened creamers, and simple table sugar.
Your favorite coffee drink likely has a surprisingly large amount of added sugar.
- Flavored lattes contain up to 12 teaspoons of added sugar
- Iced coffees with syrups have as much as 5-7 teaspoons of added sugar
- Regular sweetened coffee can contain around 2-4 teaspoons of added sugar per cup
If you're starting your day with one of these you're likely exceeding your recommended sugar limit before lunch.
Health Risks of Added Sugar
So what’s the problem with a little extra sugar? Turns out, every bit of extra sugar in our everyday foods and beverages can have serious implications to our health.
Too much sugar causes chronic inflammation in the body, which means your immune system is constantly in a heightened state of alert. This ongoing inflammation can damage healthy cells and tissues, leading to serious health problems such as heart disease, diabetes, and arthritis. Over time, the continuous immune response can also increase the risk of other chronic diseases and weaken the body's ability to fight infections and heal properly.
A few of the serious health impacts include:
- Increased Risk of Obesity: Consuming high amounts of sugar can lead to weight gain and obesity. Excess sugar intake is stored as fat in the body, contributing to increased body weight and related health issues.
- Connection to Type 2 Diabetes: High sugar consumption can cause insulin resistance, a precursor to type 2 diabetes. Regularly spiking your blood sugar levels with sugary coffee can strain your pancreas, eventually leading to diabetes.
- Impact on Heart Health: Added sugar can increase the risk of heart disease by contributing to obesity, inflammation, and high blood pressure. Studies have shown that people who consume high amounts of added sugar have a significantly higher risk of dying from heart disease.
- Effects on Dental Health: Sugar is a major culprit in tooth decay. The bacteria in your mouth feed on sugar, producing acids that erode tooth enamel and cause cavities.
The Downside of Artificial Sweeteners
You may have already heard that too much sugar is bad for your health and maybe you’ve already made the switch to an artificial sweetener. It seems like a great idea – getting the sweetness you crave without the negative health effects and extra calories, right? Not exactly.
Though artificial sweeteners are lower in calories, they may still lead to weight gain. They can disrupt how your body regulates calorie intake and affect your metabolism. On top of that, artificial sweeteners can harm your gut bacteria, causing digestive issues and impacting your overall health. Some studies have also suggested that these sweeteners could have neurological effects leading to headaches, mood changes, and depression.
To avoid artificial sweeteners, watch for them on labels under common names like:
- Acesulfame potassium (Ace-K)
- Advantame
- Aspartame
- Neotame
- Saccharin
- Sucralose
Practical Tips for Reducing Sugar in Your Coffee
If you’re ready to cut back on sugar and artificial sweeteners in your coffee, here are a few simple steps to get you started:
Gradually Reduce Your Sugar Intake
We all like our coffee a certain way so if you’re used to a big scoop of the sweet stuff every morning or can’t live without your flavored latte, the idea of giving it up may seem impossible. When it comes to improving your health, every gram of sugar you skip helps. Try reducing the amount of sugar you add to your coffee gradually. Each day use a little less until you can finally live without it. Making a gradual change helps your palate adjust to less sweetness over time.
Choose a Better Brew
Feeling like you need sweet additives in your coffee could be a sign that you’re not using a quality brew. Choosing sustainable, organic beans will give you more flavor with less acidity which may help you need less sugar. Try brewing stronger coffee or using different brewing methods to enhance the natural flavors without the need for additives.
Experiment with Spices and Flavors
In the US we're pretty used to the question of cream or sugar in our coffee. But in places like the Middle East, for example, sugar in coffee is uncommon. Instead, traditional Arabic coffee is brewed with spices and served with sweet dry fruits and nuts to balance out the bitterness of the coffee. Adding spices like cinnamon, nutmeg, or vanilla extract to your coffee will bring sweetness and flavor without the added sugar.
Healthier Alternatives for Sweetening Your Coffee
A cup of freshly brewed coffee has multiple health benefits, but if you really need some added sweetness or flavor, there are ways to satisfy your cravings without artificial sugars.
Natural Sweeteners
- Honey: A natural sweetener with antioxidants, honey not only sweetens your coffee but has several health benefits. It's known for its antibacterial properties and, because honey is sweeter than sugar, you can use less of it to achieve the same level of sweetness, which can help reduce overall calorie intake.
- Maple Syrup: Maple syrup is made from the naturally occurring sap from maple trees. It adds a rich, unique flavor to coffee that sugar simply can’t match. It also provides antioxidants and minerals like calcium, potassium, zinc, and manganese, which support your immune system.
- Coconut Sugar: Less processed than white sugar, coconut sugar retains some nutrients in the coconut palm, like iron, zinc, calcium, and potassium. Its lower glycemic index means it has less impact on blood glucose levels, making it a healthier choice for those managing their blood sugar levels.
Plant-Based Sweeteners
- Stevia: A zero-calorie sweetener derived from the stevia plant, stevia is much sweeter than sugar, so you need only a small amount to achieve the desired sweetness. It’s also been found to have potential health benefits, such as reducing blood sugar and blood pressure levels. Stevia is a great option for those looking to manage their calorie intake without sacrificing sweetness.
- Monk Fruit: Another zero-calorie sweetener, monk fruit doesn’t have a bitter aftertaste like some other alternatives, making it a pleasant option for sweetening coffee. It’s also packed with antioxidants and has anti-inflammatory properties, which can contribute to overall health.
Spices and Flavor Enhancers
- Cinnamon: Adds natural sweetness and has health benefits like reducing inflammation. Cinnamon can enhance the flavor of your coffee while also helping to lower blood sugar levels and improve heart health. It’s a simple addition that can make a big difference.
- Vanilla Extract: Enhances flavor without adding sugar. Vanilla extract provides a rich, aromatic flavor that can make your coffee more enjoyable without the need for additional sweeteners. It’s also known for its potential antioxidant properties.
- Cocoa Powder: Adds a rich, chocolaty taste and antioxidants. Cocoa powder can transform your coffee into a mocha-like treat while providing beneficial antioxidants. It’s a delicious way to enjoy your coffee with added health benefits.
Sweeten Your Coffee in Moderation
If you must sweeten your coffee, all sweeteners, whether natural or refined, should be used in moderation. The health risks caused by added sugars and artificial sweeteners can affect you the rest of your life. By exploring healthier alternatives and gradually reducing your intake, you can enjoy a delicious, healthier cup of coffee flavored just to your taste. Give these tips a try and share your experiences. Your body will thank you!
It's easy to cut back on added sugar when you're coffee already has amazing flavor. See for yourself with one of our perfectly roasted Peak State whole bean varieties!