Nutritional Benefits of Coffee
Coffee is celebrated for its taste, aroma, and stimulating effects, but it is also surprisingly packed with nutrients. A single cup of coffee contains trace amounts of potassium, magnesium, niacin, vitamin E and riboflavin. Depending on the kind of beans and the brewing method, coffee can also contain higher levels of antioxidant compounds, thought to have a range of health benefits.
Coffee also has a low-calorie content with around one calorie per cup. This makes it a great choice for those looking to stay within their daily calorific limits while still enjoying a tasty drink. This is also why coffee is such a great choice for those looking to stay on a diet.
Moderate Coffee Intake
Incorporating coffee into a weight loss plan is about setting sensible intake limits. Just like with any other food, moderation is key. It is suggested that no more than around three cups a day should be consumed, depending on one’s diet. In addition, it is best to avoid drinking coffee in the evening, as the effects can last until bedtime and lead to restlessness and sleep deprivation.
It is important to note that while caffeine is known to boost metabolism, there is no scientific consensus on the extent of this effect and its sustainability over time. Caffeine triggers a short-term metabolic boost, but its long-term effect appears to be minimal or nonexistent.
Avoiding Sugar, Milk, and Sweeteners
Adding sugar, milk, or syrup to coffee can easily turn your calorie-light drink into a high-calorie treat. Syrups and flavoured creamers contain anywhere between 10 and 50 calories per tablespoon, and milk can add around 10-20 calories to the mix. In addition, some of these ingredients may contain unwanted dietary fat.
To stay on a diet and make the most out of coffee, it is best to enjoy it without all these added ingredients. By selecting freshly roasted, high-quality beans, you can make sure that your cup of coffee is full of flavour without you needing to add sugar or dairy. Or, should you prefer to sweeten your coffee, select plant-based, low calorie sweeteners.
Healthy Additions
What makes coffee enjoyable is the range of flavours it offers. To stay healthy, avoid the unfavourable additions to the cup, such as sugar, cream and syrups. Instead, you can make the most of the drink with some healthy, low-calorie additives. Coconut oil and almond milk are both good alternatives, and cocoa powder will add a rich, chocolatey note. Herbal extracts or cinnamon may also be added to give your cup some extra flavour.
Coffee as an Appetite-Suppressant
Coffee can also help you maintain a strict diet by reducing appetite. Coffee’s natural aromatic compounds, such as trigonelline, cafestol, and kahweol, are known to bind to certain receptors in the digestive system, producing the feeling of fullness. Caffeine also works in a similar way, convincing the body that it does not need to ingest more food for a few hours.
However, it is important to remember that coffee should not become a substitute for meals. Regular meals, always composed of quality ingredients, should form the basis of any diet.
Alternatives to Coffee on a Diet
Those looking to drink on a diet should also consider their alternative options. Espressos and cold drip coffees are great options, as they allow one to enjoy the taste of coffee without taking in excess calories. Teas and herbal infusions are also a great option, as their base ingredients offer their own benefits, such as antioxidants, vitamins, minerals and other micronutrients.
Drinking coffee on a diet may seem challenging, but with the right approach, it can form an essential part of a balanced diet. Remember to consume it in moderation and minimise your intake of added sugars, syrups and flavoured creams, to stay healthy and partake in a enjoyable drink.
How to Make a Low-Calorie Coffee
Making a healthy coffee that supports a diet is easier than you think. All one needs is quality coffee beans, a reliable at-home brewing method, an approach that incorporates fresh flavours and excludes added calories, and they will have their slimming cup in no time.
Firstly, select freshly roasted whole bean coffee, as pre-ground coffee is often older. During grinding, the oils and flavours present in the beans degrade, leading to a less flavourful drink. Grind your beans to order and make sure not to overgrind as it will make the drink bitter.
Secondly, consider a method that uses less water, such as an Aeropress, and a small cup to reduce the liquid quantity. Finally, avoid the traditional additions of sugar and cream to the cup, and opt for low-calorie alternatives such as almond or soy milk and a plant-based sweetener. With this approach, you can have your coffee intake and your diet intact.
Adding Foam to Make Guilt-Free Coffee Drinks on a Diet
One of the most versatile coffee-based drinks is the cappuccino. To make a healthier cappuccino, one should simply switch out the regular milk with a low-calorie version. Almond, oat or soy milk are all great options that, when frothed correctly, still provide the dense foam and the creamy, sweet flavour associated with cappuccinos.
Also wheat and rice milk can be used as bases for making low-calorie cappuccino. They are especially great for providing extra protein to the cup and are perfect for those who wish to incorporate coffee into their dietary plan without compromising on taste.
Making Low-Calorie Ice Coffee Drinks
When the weather calls for a refreshing cup of iced coffee, the same approach should be applied. Start by selecting quality beans, avoid adding sugar or cream and opt for flavoursome, vitamin-rich ingredients such as spices, coco powder and nuts.
The coffee should be brewed in double strength, then cooled and served in large glasses, with plenty of ice and low-calorie ingredients, like almond or oat milks. Fresh fruits can also be added to the mix—blueberries, kiwis and strawberries are all great options, as they provide a cool sweetness and low calorie intake.
Choosing the Right Roast
In addition to following the right brewing method, it is also important to select the right roast. Light roasts lead to a more acidic cup, with a lighter body and low caffeine levels, whereas dark roasts produce a more full-bodied, stronger and less acidic drink, but with more caffeine.
Light roasts are best for those who are looking for a low-calorie and less bitter cup, whilst dark roasts still provide a range of health benefits and a bold flavor. Regardless of the roast, a quality cup of coffee is key for any healthy diet.
Brewing Alternatives
When it comes to brewing alternatives, those looking to stay healthy can opt for cold brewinig methods. The cold brewing process involves leaving ground coffee to soak up in cool, room temperature water for half a day. This reduces the acidity levels of the cup and leaves a mild, chocolatey flavor that can be enjoyed as is, or with a splash of almond milk.
Offering the same range of health benefits as a traditional hot cup of coffee, cold brew is also a great way to enjoy your favourite beverage at a low calorie intake.
Health Benefits Coffee on a Diet
Metabolism and appetite-regulation aside, drinking coffee whilst on a diet also offers some important health benefits. As mentioned previously, coffee contains traces of potassium, magnesium, niacin, and vitamin E, which facilitates the body’s metabolic processes.
In addition, coffee also contains antioxidants, thought to help the body reduce inflammation and prevent premature aging. Thus, coffee is not only a tasty addition to any diet, but also a smart one.
Considering the Healthier Alternatives
For those looking to enjoy a healthy cup of coffee on a diet, there are healthier options than a sugar-filled latte. The key is to focus on freshly roasted beans and focus on natural, low-calorie add-ons. Coconut oil, almond milk, cocoa powder and herbal extracts are all great ways to spice up your coffee and make sure that your cup lives up to the dietary requirements of your diet.
In addition to this, one can make the most of the speciality brewing methods for an even more flavourful and low-calorie cup. With its health benefits and its range of options, coffee can indeed be enjoyed on any diet.
