There are few things more personal than your order. My grandmother insists on the first cup of a freshly perked pot when we share Sunday brunch, black. My mother for a mouth-numbing 1 minute, 35 seconds, with half a Splenda packet and a third cup of 2% milk. My friend Maddy orders an extra-hot cappuccino with an extra shot and oat milk.
Whatever your extra-special order is, we asked nutritionists to , negative, or neutral effect on your health. And don’t worry ― if your current order isn’t nutritionist-approved, they have suggestions for healthier options.
1. Artificial Sweeteners (Neutral)
Sugar substitutes have many names, from Sweet’N Low (saccharin) to Splenda (sucralose) to Equal (aspartame). But they all do one thing: to provide a lower-calorie alternative to traditional sugar, which contains 16 calories per teaspoon. Artificial sweeteners can taste sweeter than table sugar, depending on the brand, so a little goes a long way.
While artificial sweeteners received a bad rap from studies conducted in the ’70s linking consumption , these substitutes are generally considered safe, non-toxic alternatives. “Sugar substitutes not only increase the palatableness of coffee, but they can sugar spikes for individuals with diabetes,” registered dietitian Kimberly Rose-Francis advises.
But be warned; excess consumption can cause such as diarrhea or discomfort. Rose-Francis recommends trying a natural sugar substitute like stevia or monk fruit sweetener if you’re looking for a low-calorie option.
2. White Sugar (Negative)
Sweetening the bitterness of your morning joe with a spoonful of sugar is a classic method to bring balance to the drink. Unfortunately, sugar doesn’t fulfill any nutritional needs, and consuming too much can lead to many health risks, including diabetes and weight gain, according to registered dietitian Stefani Sasso.
A double-double (the Canadian coffee order of choice) is two creams and two sugars, equating to about 8 grams of sugar and 32 calories. The calories can add up if you drink multiple cups and add multiple sugar packets. “The get nine teaspoons of added sugars daily and women no more than 6,” Rose-Francis explains. “If the average person drinks one to two cups of coffee daily and adds roughly two teaspoons of sugar, that could be approximately 20-65% for . That is a lot!”
If you need some sweetness, Sassos recommends adding coconut sugar to your cup, which contains more vitamins and minerals than the more refined white sugar and has a lovely caramel-like flavor. And sugar substitutes, as mentioned above, can also provide sweetness without calories.
3. Plant-Based Milk (Positive)
Whether you want to , plant-based beverages can be a delicious choice to add to your morning brew. The category has expanded to include grains, nuts, and legumes like oat, almond, and soy. Every preference has a version with high protein, flavored, sweetened, and plain options. Rose-Francis recommends this ultra-versatile nutrients: carbohydrates, fats, and protein. These macronutrients enable the body to function properly, moreover, they can acidity,” which can make your morning drink easier on your teeth and your gut.
4. Powdered Creamer (Negative)
Combining sweeteners, flavoring agents, and partially (i.e., trans fat), coffee creamers can be a flavorful yet calorically dense addition to your cup. But they’re also , which should be a red flag.
“Coffee creamer also comes with many bells and whistles you may not want,” Rose-Francis notes. “It can easily pack extra calories and fat that may not be ideal for some people.”
Rose-Francis advises a of plant-based milk and sugar-free substitute to mimic this option if you’re looking for sweetness and flavor.
5. Cow’s Milk (Positive)
The U.S. Department of Agriculture recommends . Registered dietitian Amanda Frankeny says adding milk to your coffee can be an easy way to achieve that goal. A source of calcium, vitamin D, and protein, milk ― skim, 2% or even half-and-half ― contains less saturated fat and sugar than processed creamers. Frankeny explains that the direct impact of milk isn’t clear, saying, “Some against consuming too much dairy while other studies show the benefits of eating it regularly. Again, milk in your coffee and a relatively balanced diet don’t seem to bring on any negative effects.”
If you’re experiencing like bloating, gas, or diarrhea after consuming dairy, you may be intolerant and find that a plant-based option is better. Talk to your doctor.