By Cristen Scifo, Dietetic Intern Most of us are guilty of running for that beautiful cup of caffeine the second we start to even think about yawning. For some, coffee may be an essential part of our morning routine. While coffee has a lot of benefits, it is important to make sure our caffeine runs are healthy and not just habit. This means making sure we are not substituting sleep for caffeine and that our mugs don’t become a major source of added sugar in our diets. Research shows that consuming coffee after 2PM may inhibit our ability to get a good night's sleep. Sleep is important because this is the time in which the body heals from stress and stores information into our memory. Those suffering from lack of sleep tend to also experience a decrease in mood, weight gain, inability to concentrate, and a decrease in the function of their immune system. While caffeine may make you feel energized, it is important to realize that it does not actually have the same effect as a good night of sleep. Setting a time frame for when you can consume coffee may help improve your quality of sleep which will in turn have a positive effect on your life overall. Your cup of joe may also be one of the larger sources of added sugar in your diet. Flavored syrups, chocolate sauce, whipped cream, and sweeteners, add up quickly and can add way more sugar than you bargained for. We want to avoid added sugar as much as possible as it has been shown to rapidly spike blood sugar and potentially lead to type two diabetes over time, cause dental cavities, and doesn’t have nutritional value. That’s not to say that you should take your coffee black (unless that’s how you like it). There are plenty of ways to add flavor to your coffee without piling on the sugar. You can slowly reduce the amount of sugar you add over a longer period of time to allow your taste buds to adjust. You could also try adding more of a low-fat milk, a touch of cinnamon or cocoa powder, or if you really need that sweet taste, a sugar substitute. Just use the sugar substitutes in moderation! Other options for low sugar/no-sugar flavor enhancers include: vanilla extract, nutmeg, cardamom, ginger, or peppermint oil. Coffee is a standard part of many people’s diets and can be enjoyed in a multitude of ways. There are many positives to this delicious beverage and I hope these tips help you to Spring Clean your Coffee Routine to get the most out of your brew!
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