Diabetics can be always confused when it comes to certain dietary changes and whether they can eat certain food items or not. Coffee is one such doubt that arises in the minds of diabetics. Can you really have coffee as a diabetic?
Coffee is known to have health benefits and hence it is consumed by many. Coffee has several compounds like caffeine, polyphenols, and magnesium which can reduce the risk of heart disease, stroke, and other health issues like Parkinson’s and Alzheimer’s.
Research has established that coffee does not lead to an increase in blood sugar levels. In addition, it also improves glucose absorption by the body and enhances insulin sensitivity. Studies have also found that drinking two to four cups of coffee daily can reduce the risk of type 2 diabetes by 25 percent.
The American Diabetes Association recommends that people should limit their caffeine intake to 200 milligrams per day. As people with diabetes are more prone to heart disease, drinking coffee in moderation is beneficial. It has also been found that caffeine can make insulin resistant.
Another important factor to consider is that coffee is also capable of reducing inflammation. High inflammation levels are a major risk factor for type 2 diabetes. Therefore, having coffee in moderate amounts can help reduce inflammation, making it beneficial for diabetics.
At the same time, it is important to note that too much of anything is bad, and the same applies to coffee. Having too much coffee can cause restlessness, an increase in blood pressure, and can even disrupt sleeping habits. Therefore, moderation is key when it comes to coffee for diabetics.
Drinking Coffee with Milk and Sugar as a Diabetic
Some people may prefer to drink coffee with milk and sugar. However, as diabetics are more prone to developing cardiovascular diseases, it is important to limit the addition of milk and sugar. Adding too much milk and sugar can increase the calorie intake and raise blood sugar levels.
It is best to opt for non-fat milk and only a limited amount of artificial sweeteners while having coffee. You can also add spices like cinnamon or ginger to give it some flavor. Apart from providing some taste, cinnamon has been known to help reduce insulin resistance.
Health Benefits of Coffee for Diabetics
Coffee is also rich in antioxidants. Research has found that coffee can reduce the risk of neuropathy in type 2 diabetes by protecting nerves from further damage. It can help improve cognitive function and is known to be beneficial for the liver.
Various studies have shown that coffee can improve the cardiovascular health of diabetics. It reduces the risk of stroke, especially in women and can reduce the risk of cancer. Moreover, it also prevents retinopathy, a condition in which small blood vessels in the eyes are damaged due to diabetes.
Final Notes
Therefore, although diabetics must take extra care with their diet, they can still enjoy a cup of coffee. Moderation is the key while drinking coffee and any drinks with caffeine. It is best to opt for lower caffeine intake and go for healthy alternatives like non-fat milk. Besides, it is also important to watch for sugar and fat contents when having coffee.
Changing Habits to Include a Cup of Coffee
Including coffee in your regular diet can lead to enormous health benefits, provided it is taken in moderation. Hence, diabetics should make some habit changes to incorporate coffee in their daily routine. First, diabetics should ensure that the type of coffee they are having is appropriate for them. They should opt for fresh, organic, and unsweetened coffee.
Apart from that, it is a good idea to check with your doctor if it is safe for you to have coffee and determine the right amount that should be taken. Furthermore, it is important to maintain a regular exercise routine and have a healthy diet to balance the effects of drinking coffee.
Coffee Alternatives for Diabetics
Diabetics can also opt for other alternatives as an option to coffee. There are several caffeine-free alternatives for coffee such as herbal teas, which can provide the same benefits as regular coffee. Green tea, for instance, is a healthful option for diabetics. It is rich in antioxidants and can help reduce blood sugar levels. Similarly, black tea can also help improve blood sugar levels. It has also been found to reduce fat absorption in the body and reduce cholesterol levels.
Chicory is also a great option for diabetics. It is known to have anti-diabetic effects as it helps improve insulin sensitivity in the body. Moreover, chicory also helps reduce cholesterol levels. Apart from this, there are other healthy options such as wheatgrass juice and flaxseed which can help keep blood sugar levels in check.
A Balanced Diet for Diabetes Management
Having a balanced diet is essential for diabetes management. It is important to watch your calorie intake and include healthy food items in your diet. This includes having a variety of fruits and vegetables, high quality proteins, whole grains, and healthy fats. Eating in moderation, exercising regularly, and having coffee in moderation can go a long way in managing diabetes.
Finally, it is important to talk to your doctor to determine the right amount of coffee intake for you and identify other dietary requirements, as everyone’s needs may vary. This will help you make informed decisions regarding your diet and allow you to enjoy a healthy lifestyle, even while managing diabetes.
