8 Popular Coffee Add-Ins That Are Sabotaging Your Health Goals

What Makes a Coffee Add-In Healthy (or Unhealthy)?

Though coffee on its own is full of anti-inflammatory bioactive compounds, the tastiest mix-ins usually detract from these benefits. That’s because they’re often packed with added sugars, artificial sweeteners, unhealthy fats, and mystery ingredients. Added refined sugars in the form of cane sugar, high fructose corn syrup, or dextrose are the most common ingredients you’ll find mixed into coffee—either on its own or inside creamers and syrups. “High added sugar consumption can lead to higher caloric intake, unhealthy weight gain, insulin resistance, and systemic inflammation,” says Avitia. The healthiest coffee add-ins will be free from refined sugars.

While this may lead you to think that artificial sweeteners are a smart alternative, they unfortunately aren’t much better. “Artificial sweeteners or sugar alcohols, such as xylitol, erythritol, and sorbitol, may be added to coffee creamers to reduce added sugar and overall calorie content; however, they can sometimes cause unpleasant gastrointestinal distress, such as bloating and diarrhea,” says Newman. This is due to the negative impacts these ingredients have on the gut microbiome—however, research has also linked them to negative metabolic health outcomes, like impaired blood sugar and insulin regulation.

Unhealthy fat sources, like trans and saturated fats, are also commonly found in coffee add-ins. “Trans fats (i.e. hydrogenated oils/partially hydrogenated oils) disrupt cholesterol regulation by raising LDL (low-density lipoprotein or ‘bad’ cholesterol) levels and lowering HDL (high-density lipoprotein or ‘good’ cholesterol) levels, thereby increasing the risk of cholesterol buildup in the arteries—and the risk of heart disease,” Avitia says. Trans fats should be avoided at all costs, whether that be in coffee mix-ins or other foods.

While its effects are not as pronounced as trans fats, saturated fats can also increase cholesterol levels, contributing to heart disease risk. Despite there being some controversial evidence surrounding saturated fat and heart disease, it’s best to limit the nutrient as much as possible. “The Dietary Guidelines for Americans suggest that saturated fat intake should be limited to less than 10 percent of total daily caloric intake,” Newman adds. This equates to no more than 22 grams per day for someone on a 2,000 calorie diet. However, for coffee add-ins, it’s best to limit saturated fat content to three grams or less per serving

Finally, we want to be wary of any mystery ingredients found in coffee add-ins, like additives and preservatives that you don’t recognize, as they generally aren’t supported by enough long-term evidence to truly understand their health implications. “Plus, research has indicated that carrageenan, a common food additive, can be pro-inflammatory and may exacerbate inflammation in the gut,” Newman explains.