Discover the effects of coffee on blood sugar levels, how caffeine affects the body, and tips for healthy coffee consumption to manage glucose responses.

Key takeaways

• Coffee may have long-term benefits in reducing the risk of type 2 diabetes.
• Short-term effects of caffeine intake can decrease insulin sensitivity.
• Aim to reduce added sugars to reduce your glucose spike when drinking coffee.
• Consult your healthcare provider for personalised diet and lifestyle advice.

Yes, coffee can temporarily spike blood sugar due to caffeine. However, long-term consumption may reduce the risk of type 2 diabetes. This article delves into the effects of coffee on blood glucose levels and how to improve your glucose responses to the beloved drink.

The nutritional profile of coffee

Coffee contains essential vitamins, minerals, and antioxidants that contribute to overall health, but its nutritional value can change depending on additives like milk and sugar.

Vitamins and minerals in coffee

Coffee is particularly rich in B vitamins, such as B2 (riboflavin), B3 (niacin), and B5 (pantothenic acid). These vitamins support energy production, metabolism, and overall cellular function.

Additionally, coffee contains essential minerals like magnesium, potassium, and manganese, which play a role in bone health, electrolyte balance, and enzymatic reactions.

Antioxidants and health benefits

Coffee is abundant in antioxidants, including polyphenols, which help combat oxidative stress and reduce inflammation. The caffeine content in coffee also provides benefits like improved cognitive function, increased alertness, and enhanced athletic performance.

How sugar and additives affect coffee’s nutrition

Adding milk, cream, or sugar to coffee changes its nutritional composition.

• Sugar: Increases calorie and carbohydrate content, contributing to weight gain, tooth decay, and a higher risk of type 2 diabetes and heart disease.
• Milk and Cream: The type of milk (whole, skimmed, or non-dairy alternative) adds calories, protein, carbohydrates, and fat. Dairy milk provides calcium, vitamin D, and B vitamins, while cream increases saturated fat content.

Unsweetened plant-based milk can be a lighter option. Low-fat dairy also reduces calories and saturated fat.

Does coffee spike blood sugar? What science says

Coffee can have complex effects on blood glucose levels due to its diverse composition of bioactive compounds, such as caffeine, chlorogenic acids, and polyphenols.

The impact of coffee on blood glucose levels can vary depending on factors such as:

• The type of coffee consumed (e.g. caffeinated or decaffeinated)
• Whether you add sugar or sweetener
• What type and brand of milk (if any) is added
• The size of the coffee
• Your individual metabolism
• Whether you drink it alongside food
• Whether you exercised close to consuming it

Understanding these factors can help you make informed choices about your coffee consumption and its potential impact on blood sugar levels.

Short-term effects of coffee on glucose levels

In the short term, the caffeine in coffee beans may temporarily increase blood glucose levels and reduce insulin sensitivity. Caffeine stimulates the release of stress hormones like cortisol and adrenaline, which raise blood sugar levels by promoting glucose production in the liver and reducing glucose uptake by cells.

Additionally, caffeine can interfere with adenosine receptors, affecting glucose metabolism and insulin response. As a result, cells may become less effective at using glucose, causing higher blood glucose levels. The addition of a high protein or high fat milk may change this response.

Long-term effects of coffee on glucose levels

Long-term coffee consumption has been associated with a reduced risk of developing type 2 diabetes. This protective effect is attributed to other bioactive compounds in coffee, such as chlorogenic acids and polyphenols, which possess antioxidant and anti-inflammatory properties. These compounds can improve insulin sensitivity, glucose metabolism, and reduce the risk of chronic diseases. It is important to note that individual responses to drinking coffee may vary, and some people may not experience the same protective effects.

Decaffeinated coffee

Decaffeinated coffee contains less or no caffeine but retains other beneficial compounds, such as chlorogenic acids and polyphenols. As a result, decaffeinated coffee may still have a positive impact on blood glucose levels and insulin sensitivity, without the short-term adverse effects associated with caffeine.

How to drink coffee without spiking blood sugar

Improving your glucose response to coffee involves making adjustments to your coffee consumption habits and adopting a healthy lifestyle.

Here are some tips to help enhance your glucose response to coffee:

• Monitor your coffee intake: keep track of the number of cups you drink daily and try to maintain moderate consumption. For most people, 240 mg of coffee (3-4 cups) per day is considered moderate.
• Choose decaffeinated coffee: if you're sensitive to caffeine, consider switching to decaffeinated coffee. It retains the beneficial compounds such as chlorogenic acids and polyphenols but has reduced or no caffeine content, which may help minimise short-term negative effects on blood glucose levels.
• Reduce the amount of sugar in your coffee: adding sugar to your coffee can increase blood glucose spikes.
• Drink your coffee alongside a balanced meal: balance your meal with protein, healthy fats and fibre to help your body moderate your glucose response to coffee.
• Incorporate physical activity: engage in regular physical activity to help improve insulin sensitivity, which in turn can positively affect your glucose response to coffee.
• Maintain a balanced diet: ensure you're consuming a diet rich in whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats, to support overall health and glucose metabolism.
• Monitor your blood glucose levels: if you'd like to understand more about how coffee affects your glucose levels, try a continuous glucose monitor (CGM). CGMs can show you how coffee affects your blood sugar in real-time and may help you make informed decisions about your coffee consumption.

It's important to be aware of the effects of excessive coffee consumption on glucose tolerance and insulin sensitivity. However, it’s absolutely possible to enjoy coffee in moderation as part of a balanced diet. If you want specific advice on your coffee intake and diet in general, please speak to an accredited practising dietitian or your doctor.

Conclusion

Coffee can have both short- and long-term effects on blood sugar levels, influenced by factors like caffeine content, added ingredients, and individual metabolism. While caffeine may temporarily reduce insulin sensitivity, other compounds in coffee can offer protective benefits over time. Choosing unsweetened options, pairing coffee with a balanced meal, and monitoring your glucose response can help you enjoy coffee without unnecessary spikes. If you have specific health concerns, consulting a healthcare professional can provide personalised guidance for your diet and coffee consumption.

At Vively, our mission is to empower individuals to take control of their metabolic health and improve their glucose responses. Our comprehensive approach combines CGM devices with the Vively app to help you make informed decisions about your coffee consumption and other lifestyle choices. Get ready to unlock the potential for a healthier lifestyle and embrace a more energetic and vibrant way of living.