Skipping Sugar in Your Coffee Could Aid Weight Management, Suggests Study

The way you consume your coffee could potentially affect your weight loss capacity, according to recent research.

For many, a day cannot start without a fulfilling cup of coffee, which is not necessarily detrimental.

Adding coffee to a balanced diet has been associated with a possible reduction of risk for several illnesses, such as type 2 diabetes, cardiovascular disease, and specific forms of cancer. Some specialists postulate that these positive impacts might be due to how coffee's natural caffeine content might boost metabolism, thus aiding people in maintaining a healthy weight.

Weight loss and other health aspects are also thought to be supported by natural compounds called chlorogenic acids, found in both caffeinated and decaffeinated coffee.

One research study indicated that coffee drinkers demonstrated a reduced risk of premature death from any cause by 17%, a 19% reduced likelihood of succumbing to heart disease, and an 18% diminished risk of developing cancer compared to non-coffee drinkers.

It was also found in another study that drinking at least a daily cup of black coffee was linked with a lower risk of heart failure.

Most studies assessing the effects of coffee intake are typically based on the participants drinking black coffee—void of any extra sweeteners or creamers.

The health benefits of coffee might be disrupted when these extra ingredients are introduced.

Latest research, published recently in The American Journal of Clinical Nutrition, determined that while general coffee consumption is linked with weight loss, the addition of sugar to coffee is associated with weight gain.

This article discusses how your choice of coffee order might impact weight management, and proposes substitutions to satisfy taste preferences while maintaining health objectives.

The recent study evaluated the association among changes in coffee consumption, caffeine intake, and weight changes while also considering the addition of sugar, cream, or non-dairy coffee whitener like Coffee-Mate, through assessing data from three prospective cohorts: the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professional Follow-up Study (HPFS).

To help researchers understand eating habits, participants completed a food frequency questionnaire during the study period, which covered 23 to 24 years depending on the cohort.

Data collection periods also recorded the participants’ body weight in order to monitor any significant changes.

The correlation among coffee intake, cream, coffee whitener, added sugar, and weight change synchronously in every four-year stretch within the study duration was examined by the researchers.

Results demonstrated that augmenting the intake of coffee (both caffeinated and decaf) was linked with less weight gain over four-year cycles in both male and female participants.

However, the correlation changed when sugar was added to drinks. The addition of a teaspoon of sugar to coffee was tied to weight gain, not weight loss.

The addition of coffee whitener or cream showed no considerable impact on weight changes, and choosing caffeinated coffee over decaf didn’t affect weight-related outcomes either.

The researchers stated that adding milk to coffee was not evaluated in the study, but other studies have found an "uncertain relation between dairy products and weight change."

It is important to mention that the study does not apply to the general population since the participants were mostly white U.S. healthcare professionals, and coffee was the chief source of caffeine in the cohorts, which does not consider the impact of caffeine in other caffeinated drinks like energy drinks.

Furthermore, the study didn’t have information on the addition of artificial sweeteners to coffee as a sugar alternative.

Kerry Hackworth, an RDN and the Director of Nutrition Affairs for the National Dairy Council, emphasizes that weight and food are complex and multifactorial. She believes that it's challenging to draw conclusions about a single food or drink even with comprehensive studies.

Coffee can be an excellent inclusion in a diet that supports weight management. However, adding sugar to your coffee might not be the best choice for your health.

As Hackworth underscores, "Sugar is a simple carbohydrate, which means it is quickly digested, absorbed, and converted to energy (calories) by our bodies." She further notes that simple sugars don’t aid in feeling full, leading to overeating and potentially weight gain.

Rather than adding sweeteners to your coffee, Hackworth suggests using spices such as cinnamon, some of your preferred non-dairy creamer, or even just traditional milk.

She points out that some research indicates that the proteins found in milk might boost the anti-inflammatory properties of coffee.

The use of artificial sweeteners still remains largely uncertain.

“More research is needed into the relationship between sugar-free sweeteners and weight, but it can be an appropriate substitute in moderation,” Melissa Mitri, MS, RD, registered dietitian and nutrition content writer told Health.

Mitri explained that even though artificial sugar may help lower your caloric intake, it’s still important to be aware of how much you’re consuming.

“It’s important not to overdo it,” she said.