Coffee drinkers are often told what not to add to their brew, if they want to keep it healthy. Seasonal drinks, like pumpkin spice lattes and peppermint mochas, are full of sugar, making them delicious, but a not-so healthy choice. Sugar substitutes, like Splenda, can disrupt the good bacteria in the gut, making it another unhealthy choice.
Here’s the good news: There are ways to make your coffee even healthier; adding something to it doesn’t have to mean decreasing the benefits in your cup. Keep reading to see what registered dietitians recommend adding to your coffee if you want to increase its health benefits.
The #1 Healthiest Way to Drink Coffee, According to a Registered Dietitian
Jennifer House MSc, RD, a family-focused dietitian from First Step Nutrition, says that if you want to make your coffee as healthy as possible, she recommends adding ashwagandha, an adaptogenic herb. Adaptogens are plants that help the body adapt to stress. “Ashwagandha is best known for reducing anxiety and improving sleep,” House says.
Ashwagandha can be found in both powder and liquid form, which are both easy ways to add it to your coffee. To really experience its benefits, it’s recommended to take between one and six grams a day.
Ashwagandha works by regulating metabolism, helping the brain and body relax and respond to stress better. This supports the endocrine, nervous, immune and cardiovascular systems. If you struggle with anxiety or are going through a particularly stressful time in your life, adding ashwagandha to your coffee could help.
In terms of taste, ashwagandha can be quite earthy. If you don’t like how it makes your coffee taste, it can help adding a naturally sweet herb, such as cinnamon or nutmeg, to tone down the earthy flavor.
Related: ‘The #1 Change I Noticed When I Drank Black Coffee Every Day for a Week’
5 Other Ways To Make Your Cup of Coffee Even Healthier
Adding ashwagandha to your coffee isn’t the only way to make your cup of joe more nutritious. Below are five more dietitian-approved ways to increase the health benefits in your cup.
1. Cinnamon
“Cinnamon is a great [herb to add to your coffee]. Not only does it enhance the flavor of your coffee, but it also offers a range of health benefits,” says registered dietitian Serena Benali, RD. She explains that cinnamon is packed with powerful antioxidants that help combat oxidative stress and reduce inflammation in the body. “It has been shown to have blood sugar-regulating properties, making it beneficial for individuals with insulin sensitivity or those looking to stabilize energy levels throughout the day,” she says.
Sherie Nelson, RDN, MBA, a registered dietitian and the Director of Wellness at Elior North America, also recommends adding cinnamon to coffee as a healthy way to add sweetness. “Adding a pinch to your coffee can help reduce blood sugar spikes after meals and improve insulin sensitivity,” she says, echoing Benali. She adds that using a cinnamon stick as a coffee stirrer is one way to reap these benefits.
Related: Here’s What Happens to Your Body if You Eat Cinnamon Every Day
2. Milk
As long as you don’t have a lactose allergy or sensitivity, both House and Benali say that adding milk to your coffee is another way to make it more nutritious. “Adding milk to coffee is a great way to increase its nutritional value, particularly by boosting protein, calcium and vitamin D intake. Milk provides essential nutrients that support bone health and muscle function,” Benali says. If you are lactose intolerant or vegan, Benali says that opting for plant-based milk is another way to get some of these benefits because they are often fortified with vitamins like calcium and B12, offering similar benefits to cow’s milk.
3. Turmeric
“If you enjoy the taste of turmeric, adding it to your coffee may help fight inflammation and improve brain function,” Nelson says, recommending yet another healthy coffee add-in. She recommends adding one-fourth to half a teaspoon of ground turmeric to your coffee along with a dash of black pepper, because black pepper helps the curcumin in turmeric (the most beneficial part) be better absorbed in the body.
4. Ginger
Similar to cinnamon, ginger is another warming spice that adds delicious flavor to coffee while benefiting the body, unlike sugar or sugar substitutes. “Ginger can aid in digestion, reduce nausea and has anti-inflammatory effects. Add a small pinch of ground ginger to your coffee or brew your coffee with fresh ginger slices for a spiced flavor,” Nelson recommends.
5. Unsweetened cocoa powder
If you like coffee drinks with chocolate, like mochas, Nelson recommends adding unsweetened cocoa powder to your coffee, which is a healthier alternative to chocolate syrups. “Cocoa powder is packed with flavonoids, which are antioxidants that can improve heart health by lowering blood pressure and enhancing blood flow to the brain,” she says. She recommends stirring one teaspoon of unsweetened cocoa powder into your coffee for a chocolatey boost.
As you can see, adding something to your coffee doesn’t always mean sacrificing some of its inherent health benefits. When deciding what to add to your coffee, consider what your health goals are. Do you want to feel less anxious or stressed? Then ashwagandha may be the add-in for you. Want to lower your blood pressure? Grab the cinnamon. Decrease inflammation? Try turmeric. It’s also important to consider what you like the taste of the best. If your coffee doesn’t taste good, you won’t enjoy it!
Adding a beneficial herb to your brew can make your morning coffee habit even healthier. That’s a pretty great way to start the day!
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