In today’s modern world, coffee is one of the most popular beverages globally. For many, their daily cup of Joe helps to start off their day, providing them with the caffeine they need to get going. However, this question remains: can those with diabetes have a cup of joe?
Diabetes, a metabolic disorder, is caused when the body fails to make enough insulin or when the body can not use insulin correctly. This leads to abnormally high levels of sugar in the blood as the sugar stays in the bloodstream and does not reach the cells. In order to manage these sugar levels, a diabetic’s daily diet must be watched carefully and limited to non-starchy vegetables, proteins, and healthy fats.
With so many variables in the diet, there is confusion of whether or not coffee is a suitable drink for those with diabetes? Is it an acceptable substitute for the sugary energy drinks crowding store shelves?
According to Dr. Melissa Mitchell, a dietician with the University of Texas Medical Branch, “Coffee is safe for those with diabetes as long as it is enjoyed in moderation”. However, problems may arise when additives like creames, syrups and sugars are added. She also mentions that due to its low-calorie count, those with diabetes can enjoy coffee, at least one cup per day, without compromising their condition.
Despite opinions and misconceptions, coffee may actually be beneficial for those with diabetes, especially if looked at as a replacement for sugary energy drinks and high-calorie snacks. Coffee can raise blood glucose levels very slowly, producing just enough stimulation for the body. As long as the coffee is black and not loaded up with sugary and caloric additives, coffee can be consumed safely.
It is important to note that when consumed in moderation coffee can be helpful for those with diabetes. An important factor to remember is that coffee can be enjoyed in the same way one without diabetes would. There is no need to “monitor” coffee consumption since it does not alter blood sugar levels like sugary drinks or snacks might. Replace sugary drinks with coffee, and as an extra bonus antioxidant-packed coffee can help to reduce the risk of complications such as cardiovascular illness and poor vision.
Coffee & Cortisol
Consuming coffee is known to lead to a release of cortisol, a stress hormone released in response to coffee or caffeine consumption, in people with type 2 diabetes. The release of cortisol affects our body’s ability to regulate sugar, meaning that if cortisol is allowed to run rampant in the bloodstream, sugar levels may be affected.
Dr. Anna Freidman an assistant professor at Stanford University School of Medicine suggests that coffee can help keep cortisol at healthy levels. She adds that those with type 2 diabetes can benefit from the release of cortisol, as it helps to boost energy and can reduce cravings, both of which can be helpful in managing the condition.
Furthermore, coffee consumption may help to decrease insulin resistance and improve glucose tolerance, both of which are key indicators in managing type 2 diabetes. Coffee consumption has also been linked to a lower risk of heart disease and stroke with moderate consumption, so long as ingredients such as cream and sugar are avoided.
Safe Consumption Levels for a Diabetic
Determining safe consumption levels for a diabetic should be done in consultation with a healthcare professional. Most experts agree, however, that a maximum of three 8 oz cups of coffee a day is safe for those with diabetes and may even be beneficial. Since caffeine is a stimulant, it’s important to consume coffee for the positive benefits but not overdo it as it stimulates the release of cortisol.
When it comes to sweeteners, artificial sweeteners should generally be avoided as they can cause side effects such as headaches and dizziness in those with diabetes. If a sweetener is desired, opt for a natural sweetener such as honey or agave.
Finally, be aware of those added creamers and syrups you may mix into your coffee. Many of these are filled with sugar and additives which can cause a spike in your sugar levels.
Factors to Consider While Drinking Coffee & Diabetes
When considering drinking coffee while having diabetes, it is important to take mood and stress into account. Those with diabetes should consider if it truly is their coffee of choice, or if it is really a form of drinking to cope with stress. If this is the case, those with diabetes should speak to a mental healthcare expert.
It is important for those with diabetes to be mindful of the type of coffee being consumed. A good rule of thumb is to reduce the added sugar and processed ingredients when making a cup of coffee. Recommended replacements include nut milks or coconut milk as well as natural sweeteners such as honey or agave. Drinking a diluted form of coffee can also help to reduce the caffeine content.
When it comes to drinking coffee while having diabetes, moderation is key. Drink too little and one can miss out on the benefits of coffee, however, drink too much and one can increase the risk of side effects.
Coffee & Diabetes- The Takeaway
Coffee can be part of a balanced diet for those suffering from diabetes. Coffee drinkers should be aware of the risks associated with over-consumption as well as take note of things such as type of coffee and milk used, and added artificial sweeteners. If enjoyed in moderation and with awareness, coffee can be part of maintaining a healthy lifestyle even with diabetes.
Coffee, Diabetes & Exercise
In general, for those with diabetes, exercise can be one of the best forms of treatment as it helps to improve insulin sensitivities and stabilise sugar levels. Coffee can be used to help enhance physical performance as it can help to provide users with an energy boost. Coffee can help to improve focus and provide users with the energy to fuel an effective workout session.
It is important to note that those with diabetes should aim for moderate caffeine consumption and stick to the recommended three cups a day. Too much caffeine can lead to dehydration, a key element in poor physical performance. Be sure to consume coffee, either before, during or after a workout session, with plenty of water and other liquids.
It is also important to stock up on healthy snacks to take during and after workouts to help keep the body energised and in good health. For those that struggle to get adequate nutrition during the day, coffee can help to provide a temporary reprieve until proper nutrition can be provided.
Benefits of Drinking Coffee & Diabetes
Studies have shown that those who consume coffee tend to have lowered blood sugar levels, are less likely to suffer from type 2 diabetes and even if they do, the caffeine can help to manage it. Furthermore, those who drink coffee regularly have a lower risk of cardiovascular disease and stroke. The health benefits don’t end here, coffee consumption can also help to reduce the risk of developing certain types of cancers, such as cancer of the liver, bladder and colorectal and even Alzheimer’s.
Polyphenol antioxidants found in coffee help to protect against various diseases including cancer and diabetes as well as other chronic illnesses. Caffeine, another key ingredient in coffee, has been proven to help increase physical endurance and performance when used moderately. Coffee plays a role in stabilizing blood sugar and promoting a healthy digestion system due to the chlorogenic acid.
Finally, coffee is an emotional mood enhancer. Those who drink coffee can experience emotional, mental and physical benefits. As coffee can give people an energy boost, making them more alert and ready for a task at hand. Caffeine has also been connected with helping to improve memory and reduce stress as well.
Coffee, Moderation & Diabetes
As mentioned previously, moderation should always be key when drinking coffee while having diabetes. Too much coffee can lead to many potential health risks, such as increased insulin resistance and increased cortisol levels, both of which could lead to weight gain and diabetes complications. Those with diabetes should aim to keep their coffee consumption to less than three 8-ounce cups of coffee per day.
It is vital to remember to have the correct type of coffee. Those with diabetes should opt for black coffee or espresso as these contain much less sugar than a typical espresso or cappuccino. Additionally, be sure to choose non-fat or non-dairy milks when it comes to adding milk or cream to coffee as these contain fewer calories than full-fat milks.
Finally, although drinking coffee can be beneficial for those with diabetes, keep in mind that it should be used as a substitute for sugary energy drinks or high calorie snacks. Coffee should not be a replacement for the important vitamins and nutrients needed from a balanced diet.
