COFFEE & its Consequences: 3 science tips you need to know | Episode 7 of 18

Summary

In this episode of the Glucose Goddess Show, biochemist Jine SHP explores the impact of coffee on health and glucose levels. She explains that coffee can be beneficial for fat burning and reducing the risk of type 2 diabetes, but may cause glucose spikes in some individuals due to stress or sugar content. Jine advises drinking coffee after breakfast to stabilize glucose levels and recommends using alternatives to sugar and oat milk, such as unsweetened nut milks, to avoid significant glucose spikes.

Takeaways

• ☕ Coffee is generally considered a healthy drink if consumed in moderation, with one cup a day being acceptable for most people.
• 🔍 Studies suggest that regular coffee consumption may reduce the risk of type 2 diabetes, possibly due to its effects on fat burning in the liver and stress reduction in pancreatic beta cells.
• 📊 Some individuals may experience a glucose spike after drinking black coffee, possibly due to increased stress levels and subsequent release of glucose into the bloodstream.
• 🥣 Drinking coffee after breakfast, especially if you've had poor sleep, can reduce the glucose spike caused by breakfast by up to 50% and lead to smaller insulin spikes.
• 🚫 Avoid adding sugar to coffee as it can lead to significant glucose spikes due to the breakdown of sucrose into glucose and fructose.
• 🍬 Consider using natural sweeteners like fruit or Stevia, or adding cinnamon or cocoa powder for a hint of sweetness without causing a glucose spike.
• 🥛 When choosing milk for coffee, opt for dairy milk or unsweetened nut milks, as they contain proteins and fats that help stabilize glucose levels, unlike grain-based milks like oat milk.
• 🚫 Be cautious of added sugars in store-bought nut milks, as they can negate the benefits of choosing a milk alternative to sugar-laden options.
• 🥛 Whole milk is a better choice than skim milk for those concerned about glucose spikes, as the fat content in whole milk helps to slow down glucose release.
• 🌍 The origin of coffee beans may affect glucose response, with a small study suggesting Kenyan coffee might cause smaller glucose spikes compared to Tanzanian and Ethiopian coffee.
• 📚 For those needing a quick reference, a free recap PDF is available that outlines which types of milks to choose and which to avoid for better glucose control.

Q & A

What are the general health benefits of drinking coffee?

Generally, a cup of coffee a day is considered healthy and can reduce the risk of developing type 2 diabetes by improving fat burning in the liver and reducing stress in the mitochondria of beta cells in the pancreas.

How does coffee affect glucose levels in some individuals?

In some individuals, black coffee can create a small glucose spike due to the increase in stress hormones, which can cause the body to release extra glucose into the bloodstream.

What is the impact of drinking coffee after breakfast compared to before breakfast?

Drinking coffee after breakfast instead of before can reduce the glucose spike of breakfast by up to 50%, and also result in smaller insulin spikes, which is important for maintaining steady glucose levels throughout the day.

What should you avoid adding to your coffee to prevent a glucose spike?

Adding sugar to coffee should be avoided as it causes a glucose spike. Alternatives like stevia, M fruit, cinnamon, or cocoa powder can be used to sweeten coffee without significantly raising glucose levels.

Why is oat milk not recommended for coffee?

Oat milk is not recommended because it is high in starch, which breaks down into glucose, causing a significant glucose spike when consumed.

What are some better alternatives to oat milk for coffee?

Better alternatives to oat milk include regular cow's milk, or unsweetened nut milks such as almond milk, pistachio milk, coconut milk, or macadamia milk, as these options are higher in protein and fat, which do not raise glucose levels as much.

How does the type of milk used in coffee affect glucose levels?

Whole milk creates a smaller glucose spike compared to skim milk because the fat in whole milk slows down glucose release in the body. Skim milk, which lacks this fat, results in a bigger glucose spike.

What did the study about coffee bean provenance find?

A study found that Kenyan coffee led to significantly smaller glucose spikes compared to Tanzanian and Ethiopian coffees, suggesting that the provenance of coffee beans can affect glucose levels.

What is a simple food hack to reduce the impact of coffee on glucose levels if you don't eat breakfast?

If you don't eat breakfast, you can't apply the hack of drinking coffee after breakfast, but you can still choose unsweetened nut milks or whole milk instead of oat milk to reduce the glucose impact of your coffee.

What should you check when choosing nut milk at a coffee shop?

When choosing nut milk at a coffee shop, ask to see the ingredients on the bottle to ensure there is no added sugar, as this would negate the benefit of choosing a nut milk over oat milk.