A diagnosis of prediabetes can be life-altering. At best, it can be motivation for eating more healthfully, getting physically active, and making other changes to reduce the risk for diabetes. As you work to lower blood sugar, can you still rely on what may be an old friend: coffee?
You are in good company if you depend on your cuppa Joe to jumpstart your day. According to Mayo Clinic, the average American has 2 cups of coffee a day. It is a good strategy for waking up and feeling energized and focused. If you have prediabetes, it appears that the news regarding coffee is good: it can still be part of the routine!
Coffee and Risk for Diabetes
Researchers studying how coffee consumption might be related to risk for developing type 2 diabetes have found positive results. A study published in Annals of Internal Medicine found that compared to those who avoided coffee, women and men who drank at least 6 cups of coffee a day had 29% and 54%, respectively, lower risk of developing diabetes over 12 to 18 years. Study authors noted a smaller reduction in risk with lower coffee consumption.
A study published in Diabetes Care found a similar risk reduction with greater amounts of coffee consumption. This study also compared the possible effects of caffeinated versus decaffeinated coffee, and found that regardless of which type of coffee participants consumed, risk for diabetes decreased with a higher intake of coffee.
Best Amount of Coffee for Preventing Diabetes
If coffee is good for preventing diabetes, is more coffee better? It appears that way, to a point, but there are caveats. The studies in both Annals of Internal Medicine and Diabetes Care found the greatest risk reduction among people who had at least 6 cups daily. Harvard School of Public Health estimates that the benefits of having 3 to 5 cups a day may also include a lower risk of multiple chronic conditions.
However, caffeine can have adverse effects, too. Although it can increase focus and wakefulness, too much caffeine can lead to:
- Anxiety
- Jitters
- Insomnia or trouble sleeping
- Increased heart rate
Mayo Clinic suggests limiting intake to 4 cups of coffee per day. It is also important to avoid caffeine within 6 hours of bedtime to allow time for its effects to wear off before trying to sleep.
Caffeine and Blood Sugar
Though caffeine and coffee do appear to be beneficial for diabetes risk over time, it is important to know that caffeine does boost blood sugar when you drink it. Since it does raise blood sugar in the short-term among individuals with diabetes, it is best to talk to your doctor about your current and planned caffeine consumption to make sure that the caffeine you are drinking is safe and healthy for you.
Keeping Coffee Healthy
Black coffee is not only apparently good for blood sugar, but it is good for weight. It has only 5 calories per cup, making it a good alternative to water for getting enough fluids. (Despite its caffeine content and tendency to increase urination, nutritionists agree that coffee's net effect is to hydrate, not dehydrate).
However, coffee can quickly become high in sugar and calories with additions such as creamer, whipped cream, flavoring syrup, and sugar. Mochas, iced coffees, frappes, and other blended or flavored coffee-based drinks can have 100 to 200 or more calories and 20 to 40 or more grams of sugar, or more than the amount in a chocolate frosted donut.
Best Coffee Orders If You Have Prediabetes
Making your own coffee or ordering it black can ensure that you get the benefits of coffee without extra calories and sugar. Additions such as unsweetened almond milk, cinnamon or cocoa powder, and natural low-calorie sweeteners, such as stevia, can add creaminess and sweetness without many calories.
At major coffee shops, these are some ideas for coffee orders that will not break the blood sugar bank.
- Starbucks: cold brew with dark cocoa almond milk foam
- Dunkin' Donuts: hot coffee with unsweetened almond milk or skim milk
- The Coffee Bean and Tea Leaf: iced Americano with no sugar added chocolate powder
- Gloria Jean's Coffees: cafe au lait with dark cocoa powder
- McCafe: Small latte with nonfat milk
- Tim Horton's: iced coffee with milk
- Caribou Coffee: iced Northern lite latte
Having prediabetes may mean making a few diet changes, but it does not mean you need to give up coffee! When drunk responsibly, coffee may actually help lower risk for prediabetes!
As an enthusiast with a deep understanding of the topic, particularly in the realm of prediabetes and coffee consumption, I can confidently assert that navigating a diagnosis of prediabetes requires a comprehensive approach, encompassing lifestyle changes and dietary considerations. My expertise stems from a thorough exploration of scientific literature, medical studies, and a keen interest in the intersection of nutrition and health.
Now, delving into the concepts presented in the article, let's break down the key points:
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Coffee and Diabetes Risk Reduction: The article cites research, including a study published in the Annals of Internal Medicine, that indicates a potential link between coffee consumption and a reduced risk of developing type 2 diabetes. Specifically, individuals who consumed at least 6 cups of coffee a day demonstrated a 29% (women) and 54% (men) lower risk over 12 to 18 years.
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Effects of Caffeinated vs. Decaffeinated Coffee: Another study mentioned in Diabetes Care compared the effects of caffeinated and decaffeinated coffee on diabetes risk. The findings revealed that the risk reduction was consistent regardless of whether participants consumed caffeinated or decaffeinated coffee, emphasizing the potential benefits of both.
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Optimal Amount of Coffee for Diabetes Prevention: While the article suggests that the greatest risk reduction occurs with a daily intake of at least 6 cups of coffee, it acknowledges that moderation is crucial. The Harvard School of Public Health suggests that enjoying 3 to 5 cups a day may still confer health benefits, including a lower risk of multiple chronic conditions.
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Cautions About Caffeine: The article wisely highlights that excessive caffeine intake can have adverse effects, such as anxiety, jitters, insomnia, and an increased heart rate. Mayo Clinic recommends limiting coffee consumption to 4 cups per day and avoiding caffeine within 6 hours of bedtime.
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Caffeine and Blood Sugar: While the long-term benefits of coffee on diabetes risk are noted, the article emphasizes the short-term effect of caffeine on blood sugar levels, especially in individuals with diabetes. It underscores the importance of consulting with a healthcare professional to ensure that caffeine consumption aligns with individual health considerations.
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Healthy Coffee Choices: The article advocates for black coffee as a low-calorie and hydrating beverage. It warns against high-calorie and sugary additions, such as creamers and flavoring syrups. It provides practical tips for making coffee orders at major coffee shops that are prediabetes-friendly, emphasizing choices with minimal added sugars and calories.
In conclusion, the information presented underscores the potential benefits of incorporating coffee into a prediabetes management plan, provided it is done in moderation and with consideration for individual health factors. The article skillfully combines scientific findings with practical advice to empower individuals with prediabetes to make informed and health-conscious choices regarding their coffee consumption.
