The UK has embraced its inner coffee lover, and with the arrival of chilly mornings, grabbing a cup on the way to work is an irresistible temptation. But while many reach for a pumpkin spice latte or a creamy latte, a nutrition expert has revealed that not all coffees are created equal when it comes to health.
Decoding the Coffee Menu: Healthiest to Unhealthiest
Kelly Gray, a nutritionist, has ranked coffee combinations from healthiest to unhealthiest, shedding light on the hidden sugar and fat content lurking within those tempting concoctions.
The Benefits of a Clean Cup:
Gray highlights the positive aspects of coffee consumption: “Drinking caffeine improves your physical performance, as it can help you feel more alert and ready to tackle the day. It may also reduce the risk of developing type 2 diabetes. From a health perspective, two to five cups of coffee a day are great for your health, as long as you keep the coffee clean.
This means opting for an Americano, black coffee, or an espresso. A dash of milk is fine, but go for skimmed or a dairy-free alternative like unsweetened almond milk.
Caution: Too Much Caffeine Can Be a Downer:
While coffee has its perks, Gray warns about the potential downsides of excessive caffeine: “Too much caffeine can cause anxiety and disrupt your sleep patterns if consumed late in the day. It can also negatively affect individuals with bowel conditions like IBS.
Dairy-Free Doesn’t Always Mean Healthy:
When it comes to milk alternatives, Gray debunks a common misconception: “Everyone thinks that drinking dairy-free alternative milk means your coffee is healthier, but this isn’t always the case. Most coffee shops use sweetened versions of these alternatives, adding a significant amount of extra sugar.
The Healthiest Milk Choices:
For the most health-conscious option, choose skimmed or semi-skimmed milk. Among dairy-free alternatives, almond milk reigns supreme due to its low calorie and sugar content.
The Coffee Order Hierarchy: A Nutritionist’s Ranking
Here’s a detailed breakdown of the healthiest to unhealthiest coffee orders, according to a nutritionist:
1. Americano:
The undisputed champion of healthy coffee options, Americanos are sugar-free and preservative-free. Simple yet effective for a morning pick-me-up.
2. Black Coffee:
Very similar to the Americano, but with a slightly more watered-down taste.
3. Espresso:
A pure coffee experience. Opt for a single or double shot. However, keep in mind that espressos are high in caffeine.
4. Coffee with Skimmed Milk:
The lowest calorie and fat option, making it a healthy choice. A dash of oat milk is also a good alternative, while semi-skimmed milk has slightly more calories than skimmed and oat milk.
5. Coffee with Whole Milk:
Offers a bit more indulgence but contains the highest fat and calorie content, even among dairy-free alternatives.
6. Cappuccino:
Offers a balanced ratio of milk and coffee. However, the abundance of milk can quickly increase calorie and fat intake.
7. Macchiato:
Similar to a cappuccino in terms of nutritional value, but smaller in size. This may tempt you to have another drink or treat afterwards.
8. Flat White:
Resembles a cappuccino but with more foamy milk, leading to a higher sugar and fat intake.
9. Latte:
Primarily milk with a touch of coffee, resulting in a significant intake of fat and sugar due to the generous milk content. Most coffee shops use whole milk for lattes.
10. Chai Latte:
While it sounds healthy, chai lattes are surprisingly high in sugar compared to other coffee options.
11. Matcha Latte:
Often perceived as a healthier choice due to its green hue, matcha lattes are loaded with sugar to enhance their taste.
12. Flavored Lattes:
Lattes are already high in milk, which isn’t the healthiest choice. Adding flavorings like salted caramel or hazelnut can add an extra 30-40 calories per pump. These seasonal favorites are some of the unhealthiest coffee options.
13. Mocha:
A popular choice, but unfortunately, mochas are far from healthy. The added chocolate contributes to a high sugar intake, coupled with the high milk content.
14. Pumpkin Spice Latte (PSL):
The undisputed champion of unhealthy coffee options, pumpkin spice lattes reign supreme in terms of both fat and sugar content. A medium-sized PSL packs around 350 calories!
Make Informed Choices for Your Coffee Cravings:
This guide provides a comprehensive understanding of the nutritional content in various coffee drinks. Now, you can make informed choices about your coffee order, prioritizing health while still enjoying your favorite beverage. Remember, moderation is key, and indulging in a latte or mocha occasionally won’t hurt.
The Power of Knowledge:
By understanding the nutritional aspects of different coffee combinations, you can make healthier choices and still enjoy your daily coffee fix. Whether you’re seeking a pure coffee experience or a creamy latte, this guide empowers you to make informed decisions for your health and well-being.
