Coffee, you either love it or despise it. It is rare to meet someone who does not have strong feelings about this drink. It has a rich history with the first coffee house opening in Constantinople in the 16th century. This plant, native to southern Africa and tropical Asia, has a flavor that can vary dramatically depending on the bean, the roast, and other factors. Even flavor wheels describe it as smooth or velvety, deep and complex, or crisp and clean, which gives one an idea of the vast flavors available to avid drinkers. There remains some confusion about whether coffee is healthy or unhealthy. According to the Mayo Clinic, early studies did not account for study participants' tobacco use or sedentary lifestyle. While recent studies have linked coffee to several health benefits, including reducing Type 2 diabetes, liver disease or cancer, Parkinson's disease, heart attack, and stroke. [1]
But we can not become complacent and think that all things coffee promote our health. There is still caffeine, which has a whole host of adverse side effects. Caffeine's side effects include indigestion, increased high blood pressure, incontinence, and insomnia. More importantly, our coffee is not the issue; it is how we choose to consume it. While lovers and haters of coffee are split, so are drinkers of black coffee versus drinkers who like to use cream in their coffee. With coffee shops on every street corner, our options for how we drink coffee have grown tremendously since companies like Star Bucks and Settle's Best came to town. The problem is that the coffee versions we chose to get from these establishments could significantly and negatively impact our health.
As a result, companies are cropping up everywhere to help you make your coffee habit a healthier endeavor. Companies offering brain-boosting coffee or lower acidity, which by the way, I think it is a great alternative. Even Phil Mickelson is getting in on the action with his new Coffee for Wellness product. All of these options may be amazing for your health, just make sure you are keeping balance in your consumption. Balance is the key to healthy habits.
Before buying anything and before your next stop to pick up the intensely sugar-laden version, consider your options. There are so many things you can add to your coffee that will make what could be a healthy habit even more beneficial. First, it is best to start with a simple base. My recommendation is to choose an Americano or simply select a coffee option if an Americano is too rich in flavor. Compare the Americano at 35 calories and zero sugar to the cappuccino or macchiato options. You instantly remove up to 300 or 400 calories and completely eliminate the sugar content. I know what you are thinking. Cappuccinos and Macchiatos have so much more flavor. Initially, they do, but once you spruce up your Americano with some flavors, you will be just as pleased. I guarantee it!
Top 10 suggestions for healthy coffee add-ins:
Cinnamon
The health benefits of Cinnamon are well known. The spice's benefits include blood sugar regulation, brain health, lowers LDL, and prevent tooth and gum decay. Recent studies confirm Cinnamon's ability to decrease inflammation markers C-Reactive Protein Levels (CPLs), IL6, and increased antioxidant capacity levels. [2] Antioxidants are essential for protecting the body from free radicals by donating missing electrons to these dangerous cells.
Golden Latte Mix
Golden lattes recipes often only call for a blend of Turmeric and milk. But to get the most out of your Golden latte, consider selecting a Turmeric Black pepper and Ginger mix. A mixture of Turmeric and black pepper allows the absorption of curcumin, the essential element in Turmeric, by 2000%. Shown to have many health benefits, one of Turmeric's abilities is to improve the quality of life for arthritis patients. It is an anti-inflammatory antioxidant, is beneficial for cardiovascular health and brain functioning. Ginger's reported benefits include reducing inflammation in the colon, improved digestive functioning, and reduced nausea. My personal favorite golden latte mix is DelightTeas' Ayurvedic Golden Milk Blend, which provides a convenient way to get all of these spices at once. [3]
Monk fruit
Unlike Stevia, Monk fruit shows no signs of mutagenic properties. Monk fruit can be used in small amounts to add flavor since it is almost 300 times sweeter than sugar. The reduction in sugar usage helps to control blood sugar levels in the body. Monk fruit's touted benefits include anticarcinogenic, antioxidant, low in calories, and aids liver functioning.
Vanilla extract
Said to be a relaxer or aphrodisiac, most people can agree, vanilla has a pleasant flavor. The extract from vanilla beans has antibacterial properties, promotes digestive health, and works as an appetite suppressant. For these reasons and many others, vanilla is the right coffee add-in choice. Vanilla is an anti-angiogenic food, which means that it can cut off the blood supply of new vessels from feeding cancer tumors. [4]
Coconut, Almond, or Oat milk
A splash is all you need of coconut milk. It will flavor your coffee and give you a dose of lauric acid used by the body to create energy. Also known for lowering cholesterol, having antiviral and bacterial properties, promoting cardiovascular health, and containing healthy fats for optimal body weight, coconut milk is an excellent choice. Almond milk is a good source of calcium and promotes bone health. It is also blood sugar, heart-healthy, and tastes great. Oat Milk
Cacao powder
Cacao is a natural stimulant found to lift mood and depression symptoms. Studies have even shown it could make you feel more loving and joyful. It sounds like the perfect mate for coffee. Cacao contains antioxidants and detoxifies the liver. Unlike it's processed, version- cocoa, cacao is non-GMO, prevents premature aging, and is high in potassium, magnesium, iron, and calcium. The powdered version is easily accessible and easy to add to your homemade lattes.
Maple Syrup
Maple syrup is an excellent sugar substitute. It is packed with antioxidants, fights inflammation, positively impacting arthritis, heart disease, and inflamed bowel syndrome. Maple syrup is an excellent source of Riboflavin, Calcium, Zink, and Manganese. Riboflavin or B2 provides energy and promotes red blood cell production. Manganese helps prevent osteoporosis and regulates metabolism.
Cardamom
Called the queen of spices and having a similar profile to Cinnamon and ginger, Cardamom makes a great addition to your coffee cup. Native to South India, Cardamom is often used to treat IBS, heartburn, liver problems. Used in Ayurveda medicine for centuries, Cardamom was shown to significantly enhance natural killer cell cytotoxic activity, displaying their potential to impeded cancer growth [4]
Pitaya
Known as red dragon fruit, Pitaya is an excellent source of potassium. What a youthful look, Pitaya's antioxidants can help with that! More importantly, Pitaya's antioxidants, Carotene, and Lycopene have shown their ability to inhibit cancer cells' growth in short-term ovarian cases. [5]
Maqui Berry powder
Often used for dry eyes, weight loss, diabetes, and heart disease and considered safe to consume, Maqui
berry powder is a good option. Also high in antioxidants, Maqui berry could protect your body from free radicals.
Final Thoughts
Other coffee alternatives include coconut sugar, mangosteen powder, hazelnut, orange or peppermint oil, and honey. Be sure to always check with your doctor to avoid any adverse drug or health interactions when using something new. Balance is the key, so mix up these options to keep it exciting this will maintain a rich nutrient palette.
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