Drinking More Coffee Reduces Risk For Diabetes    

When it comes to your morning cup of java, drinking a second or third cup may be good for your health. There is evidence that shows coffee drinkers have a reduced risk of cardiovascular disease, cancer, Parkinson’s disease and type 2 diabetes. And it seems for diabetes prevention the more coffee you drink, the better.

Coffee contains several powerful antioxidants including chlorogenic acid and caffeic acid. Research shows that chlorogenic acid improves glucose metabolism and enhances insulin sensitivity while caffeic acid increases glucose uptake by the muscles. These antioxidants are why studies involving over one million adults show heavy coffee drinkers have a lower risk of type 2 diabetes.

Individuals in the studies who drank three or more cups of coffee a day reduced their risk of type 2 diabetes by 21% compared to those who never or rarely drink coffee. Moreover, decaffeinated coffee drinkers experienced a 6% lower risk for each cup. That is excellent news. So, even if you are sensitive to caffeine, you can still lower your risk of type 2 diabetes.

Choose Your Coffee Wisely

Although coffee is relatively low in calories, the pitfalls can be in the variety of added ingredients such as sweeteners and creamers. Sugar and cream add calories, fat, and carbohydrate and can easily offset the health benefits of coffee. This is especially true with coffee concoctions available in your local fast food restaurant or coffee shop.

To minimize the number of calories from added sugars and high-fat creamers you should choose your coffee wisely.

Check out these swaps for some of your favorites:

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Instead of: Dunkin Donut’s Frozen Caramel Coffee Coolatta with cream, 16 oz. For: 490 calories, 23 g fat, 71 g carbs, 65 g sugar

Choose: Iced Coffee with Cream and Splenda, 20 oz.
For: 67 calories, 6 g fat, 3 g carbs, 0g sugar

Instead of: Starbucks Whole Milk White Chocolate Mocha with Whipped Cream, 20 oz. For: 620 calories, 27 g fat, 79 g carbs, 75 g sugar       

Choose: Whole Milk Cappuccino, 20 oz. For: 190 calories, 9 g fat, 16 g carbs, 14 g sugar

Instead of: McDonald’s Frappe Mocha, No Whip, 20 oz. For:600 calories, 22 g fat, 92 g carbs, 84 g sugar

Choose: McCafe Iced Coffee, Light Cream, No Sugar, 1/2 Caramel Syrup, 22 oz.               For: 80 calories, 7 g fat, 3 g carbs, 15 g sugar

Instead of: Au Bon Pain’s Coffee Blast, large, 24 oz.                                                            For: 690 calories, 29 g fat, 119 g carbs, 112 g sugar                                                       

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Choose: Iced Caffè Latte with Whole Milk, medium, 16 oz.
For: 140 calories, 7 g fat, 12 g carbs, 12 g sugar

Instead of: Krispy Kreme Lotta Latte Chiller,12 oz.                                                                     For: 670 calories, 28 g fat, 29 g carbs, 60 g sugar

Choose: Iced Original Kreme Latte with 2% Milk, 12 oz.
For: 170 calories, 3.5 g fat, 28 g carbs, 28 g sugar

Instead of: Peet’s Milk Chocolate Almond Mocha with Whole Milk and Whipped Cream, 20 oz.    

For: 600 calories, 24 g fat, 80 g carbs, 76 g sugar                                       

Choose: Caffè Mocha with Soy Milk, 16 oz.
For: 215 calories, 5 g fat, 35 g carbs, 27 g sugar

Constance Brown-Riggs, MSEd, RD, CDE, CDN is a registered dietitian, certified diabetes educator, national speaker and author of The African American Guide to Living Well with Diabetes.. She is a Dannon One Yogurt Every Day Nutrition Advisor.