If coffee is your go-to morning fuel, here’s something you might want to know—black coffee can actually help lower your risk of type 2 diabetes (T2D), but adding sugar or artificial sweeteners may reduce this benefit.
A recent study following over 150,000 people found that every cup of plain coffee was linked to a 10% lower risk of developing T2D. But when sugar was added, that benefit was cut in half to just 5%. Even artificial sweeteners weakened the effect, reducing the risk protection to 7%. Surprisingly, adding cream didn’t impact coffee’s benefits, but non-dairy whiteners (such as powdered creamers) showed a trend toward weakening the protective effect.
Why Does This Matter?
Type 2 diabetes is a growing global health issue, affecting millions of people worldwide. Diet and lifestyle choices play a major role in preventing it, and coffee has been consistently linked to a reduced risk. But this study suggests that how you drink your coffee makes a big difference. Sweetened coffee drinks—whether homemade or store-bought—may not offer the same health benefits as black coffee.
What’s the Science Behind It?
Coffee is packed with antioxidants and bioactive compounds that help improve insulin sensitivity, regulate blood sugar, and reduce inflammation—all key factors in preventing T2D. But sugar and artificial sweeteners may interfere with these benefits. Here’s how:
- Sugar spikes blood sugar levels, which over time can increase insulin resistance—a major risk factor for T2D.
- Artificial sweeteners may alter gut bacteria, affecting metabolism and possibly contributing to insulin resistance.
- Cream doesn’t seem to impact coffee’s benefits, but non-dairy whiteners (which often contain hydrogenated oils and added sugars) might weaken its protective effects.
How to Keep Your Coffee Healthy
Want to enjoy your coffee without losing its benefits? Here are some easy swaps:
- Drink it black – It may take time to adjust, but high-quality coffee tastes great on its own!
- Use a splash of unsweetened milk or cream – Adds creaminess without the sugar.
- Try natural flavor boosters – Cinnamon, cocoa powder, or vanilla extract can enhance taste without harming your health.
- Dilute with hot water – If black coffee is too strong, adding water can make it milder while keeping the benefits.
- Watch out for store-bought coffee drinks – Many contain hidden sugars and artificial additives.
The Bottom Line
If you love coffee and want to maximize its health benefits, consider drinking it without sugar or artificial sweeteners. While your favorite latte or sweetened brew might still be enjoyable, just know that those extra additives could weaken coffee’s natural diabetes-fighting power.
