7 benefits of drinking coffee without sugar — all for your health's sake!

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Coffee is a popular beverage enjoyed by many. Several people like to customize their coffee according to their taste and preference to satisfy their taste buds. Some enjoy their coffee with extra sugar to balance the bitterness of the espresso shot. Whereas people who are very concerned about their health, try to avoid adding sugar to their coffee. It is a personal preference whether to add sugar to your coffee or not, but one should not avoid the harmful side effects of eating sugar on your health. If you are someone who drinks coffee frequently, you must know the health benefits of drinking coffee without sugar.

Why should you avoid coffee with milk and sugar in it?

Regardless of how attractive and aesthetically a cup of frothy cappuccino looks, it may not be the best for you. Dietitian Riya Desai explains, "These drinks mostly contain tons of sugar, sweeteners, whipped cream, and milk. Drinking these types of coffee regularly can cause health problems. One should try to avoid coffee with sugar or at least add it in moderation while keeping their health in check. It can increase your chances of diabetes, cardiovascular heart disease, skin problems, lack of sleep, NAFLD (non-alcoholic fatty liver diseases), and kidney diseases."

Benefits of coffee without sugar

Here are the reasons why caffeine may be good for you, but only when you don't add sugar to it:

1. Reduces diabetes risk

Consuming coffee helped reduce the risk of developing type 2 diabetes in women by 8 percent, according to data from Harvard T.H. Chan School of Public Health. Adding any sweeteners may increase your blood sugar levels, but plain coffee may not. However, some studies also suggest that caffeine may impair insulin sensitivity. So, people with diabetes can drink coffee without sugar but in moderation and after consulting their doctor.

2. Alleviates heart disease risk

Cardiovascular disease is the most prevalent cause of death in people around the globe, according to the World Health Organization (WHO). Studies have found that drinking caffeine may reduce the risk of developing heart disease. A study published in the Ochsner Journal found that coffee consumption may be good for your heart. However, caffeine will only help if you consume it without sugar.

3. Improves memory

Do you forget things often or find it hard to memorise something? You may want to sip on a cup of coffee to improve your memory. A study conducted by Johns Hopkins University found that plain coffee consumption can help improve your memory.

4. Aids weight loss

If you are someone trying to lose weight, you can include drinking coffee without sugar or milk in your weight-loss diet. A study published in the journal Critical Reviews in Food Science and Nutrition found that caffeine consumption may help reduce body mass index (BMI), and overall weight. Its consumption helps increase thermogenesis, which raises the body's energy output and metabolism, thus helping you burn more calories.

5. Lowers fatty liver risk

Nonalcoholic fatty liver disease or NAFLD is when fat builds up in your liver without drinking alcohol. As the cases of obesity rise, NAFLD is becoming a reason for concern in many countries. As per data from the Journal of Hepatology, NAFLD prevalence in the world increased from 25.3 percent in 1990-2006 to 38 percent in 2016-2019. However, coffee consumption may lower that risk. Not just NAFLD, but caffeine can reduce the risk of risk of developing other liver diseases as well.

Caffeine digestion results in the production of a substance called paraxanthine, which inhibits the creation of the scar tissue that contributes to fibrosis. This could be beneficial in the fight against hepatitis C, alcohol-related cirrhosis, non-alcohol-related fatty liver disease, and liver cancer, as per a study published in the journal Frontiers in Pharmacology.

6. Prevents tooth decay

Drinking coffee without adding any sugar or creamer can help reduce the bacteria in your mouth, and reduce the chances of tooth decay. A study published in the Journal of Conservative Dentistry found that drinking coffee without any additives reduced the risk of dental caries.

7. Keeps blood pressure in check

High blood pressure can increase the risk of developing heart disease, so it is important to keep its levels in check. According to a study published in the journal Nutrients, drinking coffee may lower blood pressure. However, researchers from the same study advised people not to drink it in moderation as overconsumption may raise blood pressure levels as well.

Not just coffee, but avoiding sugar in general can be helpful as it is not good for your health. Eliminating it can help benefit you in more ways than one, contributing to better health.

How many calories are in coffee without sugar?

The amount of calories your coffee holds depends on the type of coffee you are drinking. Coffees like Frappuccino or lattes that contain full-fat milk, whipped cream, sugar syrup or sweeteners, and added sugar are high in calories due to their unique ingredients. Similarly, coffee like espresso shots, black coffee, or iced Americano are considered coffee with the lowest calories as they rarely contain sugar or milk. These coffees without sugar and milk can contain up to 2 to 12 calories per cup, says the dietitian.

Who should avoid coffee completely?

If you drink coffee without sugar in moderation, it can be beneficial for you. However, some people should caffeine in all forms, including:

People with sensitive stomach or digestive problems as drinking it can easily irritate the stomach and worsen your condition. It can cause bloating, constipation, gas, and diarrhea.

If you are someone who is allergic to caffeine, you should strictly avoid drinking or eating these food products as it can cause allergic reactions and lead to further complications.