8 Healthy Coffee Add-Ins to Elevate Your Cup of Joe
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For many, the day simply cannot start without a steaming cup of freshly brewed coffee. For others, a few additional mugs are required to finish out the day strong. And while coffee itself is packed with anti-inflammatory and immune-supportive bioactive plant compounds, the various ingredients often added to it in an effort to improve palatability (though some love the taste of black coffee!) aren’t always the best for our health.
But cutting out these less healthy coffee add-ins doesn’t mean you’re destined to drink plain coffee for the rest of your days—or even unsweetened coffee, for that matter. Read on to discover eight of the healthiest coffee additions to make your morning cup of joe that much better for you.
- Roxana Ehsani, MS, RD, CSSD, registered sports dietitian
- Eliza Whitaker, MS, RDN, LDN, CDN, CYT, registered dietitian and founder of Nourished Nutrition and Fitness
8 of the Healthiest Add-Ins for Your Coffee
While it might seem like we’ve crossed every delicious coffee addition off the list, there are still plenty of better-for-you alternatives. Here are eight of them.
Honey
If you just can’t go without a little sweetness in your morning coffee, honey is a tasty, healthier option. “Honey is a natural sweetener that offers both antioxidants and antimicrobial benefits,” says Roxana Ehsani, MS, RD. This is primarily due to the range of enzymes and bioactive compounds this long-loved bee product contains. It should be noted, however, that while naturally occurring, the sugars found in honey can still impact blood sugar levels, so be sure to enjoy it in moderation.
Cocoa Powder
If mochas bring you joy, then a sprinkle of unsweetened cocoa powder may be the perfect healthy addition to your coffee. “It adds a chocolate flavor without added sugar,” says Eliza Whitaker, MS, RDN. Plus, cocoa powder is rich in antioxidants, like polyphenols that target inflammation, and may even reduce symptoms of pain throughout the body.
Plant-Based Milk
The plant-based milk aisle has never been more extensive…or confusing. However, many of the options found in this section of the grocery store are healthy coffee additions, as they are typically low in saturated fat and can boast notable amounts of fiber and micronutrients. Whether it’s oat, almond, soy, cashew, or otherwise, just be sure to choose a low-ingredient option without added sugars or excessive amounts of preservatives. An ideal plant milk will also be fortified with calcium, vitamin D, and even protein to closely mimic the nutrition of cow’s milk.
Vanilla Extract
Nothing elevates your mood (or mine, at least!) quite like a vanilla latte, iced or hot. But these tasty coffee drinks are often packed with added sugar and saturated fat. Thankfully, you can make a healthier take on this classic at home by adding a little vanilla extract to your coffee. Just be sure to add a very small amount (think ¼ teaspoon) to start with, as alcohol is typically the solvent for this extract. If you add too much, the alcohol will not only spoil the taste of your coffee but work against you first thing in the morning as a depressant and pro-inflammatory agent.
Maple Syrup
Similar to honey, maple syrup is another naturally-derived sweetener that has some added health benefits. This is thanks to the plant compounds, vitamins, minerals, and antioxidants it contains. However, like honey, maple syrup is a concentrated source of sugar. “I recommend adding this in small amounts as it does contain sugar that will impact your blood sugar levels,” Whitaker suggests.
Cinnamon
For calorie and fat-free flavor, cinnamon is an excellent inclusion in coffee. “Cinnamon adds a sprinkle of flavor, aroma, and antioxidants,” Ehsani says. “There’s some evidence that cinnamon may help support healthy blood sugar levels, too.” Research even shows that this common household spice reduces inflammation—I personally always have a shaker-ful at my coffee station.
Low-Fat Dairy Milk
While cow’s milk is often vilified, it does offer meaningful nutrition. “Dairy milk (or even lactose-free milk) adds 13 vitamins and minerals including calcium and vitamin D to your cup of coffee,” Ehsani says. “It’s also a complete protein, which helps keep muscles and bones strong.” Plus, dairy often offers a hint of natural sweetness to whatever it’s included in without any added sugar—just be sure to opt for a low-fat version to avoid excessive amounts of saturated fat.
Peppermint Extract
Around the holidays (or any time of year, really), a peppermint-flavored coffee is yummy and festive. But like vanilla lattes and other specialty coffee drinks, peppermint coffees tend to be high in the unwanted ingredients we’ve discussed thus far. A splash of peppermint extract in your coffee at home, however, can bring that delicious minty flavor without all the added sugar and fat. Again, add just a small amount to keep alcohol levels in your coffee to a minimum.
Coffee Add-Ins to Steer Clear Of
Though absolutely delicious, many of the classic coffee mix-ins aren’t the healthiest choice and can start your day on the wrong foot nutritionally. “For example, flavored creamers may contain high amounts of added sugar, artificial flavorings, and/or preservatives,” says Ehsani. Added sugars promote inflammation in the body, potentially contributing to chronic disease development, while many food additives, though deemed safe to consume, don’t have the robust long-term evidence to fully understand their health implications.
Sugar-free or low-calorie sweeteners and syrups may be seemingly smart solutions here, but they can also be problematic. “These often include artificial sweeteners that can negatively impact the microbiome in the large intestine, impacting gut and overall health,” says Whitaker. Meanwhile, many creamers—or any butter, coconut oil, cream, half and half, or whole milk added to coffee—boast high levels of saturated fat. “These can raise LDL (low-density lipoprotein or bad) cholesterol levels and negatively impact heart health if consumed excessively,” Whitaker adds. While some evidence has found saturated fat to not be as correlated to heart disease as once thought, it’s best to consume foods high in the nutrient with moderation to skirt any potential cholesterol concerns.
And while low-fat creamers may seem like the solution to this conundrum, these often aren’t the best choices, either. “Low-fat creamers often contain more added sugar than their traditional counterparts to keep the flavor and texture of the low-fat creamer similar to full-fat creamer,” Whitaker says.
However, there are exceptions to all of these rules. Reading the ingredients list and nutrition facts panel of your favorite coffee add-ins to determine added sugar, artificial sweetener, saturated fat, trans fat, and additive or preservative content is the best way to gauge if it’s a healthy choice or not. The best options will be free from or very low in these nutrients and ingredients.
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