Most Americans drink tea, coffee, chocolate, or soda every day, and all these drinks contain caffeine. For healthy individuals, caffeine is usually a harmless stimulant, but studies have shown that caffeine can make it harder for people with type 2 diabetes to keep their blood sugar levels in check.
In simple terms, coffee contains a wide range of compounds, some of which may be beneficial whereas others may have less beneficial effects, such as caffeine which has been shown to impair insulin, particularly in the short term.
Caffeine and blood glucose levels
Studies have shown that high caffeine consumption over 28 weeks impairs insulin sensitivity in type 2 diabetes patients.
In addition to establishing a relationship between lower insulin sensitivity and higher coffee consumption, they observed that the transition to consuming more caffeine may produce an emphasized or atypical response by the body.
Despite finding a relationship between lower sensitivity to insulin and higher coffee consumption, the researchers also found that the transition to rapidly increasing coffee intake may have produced an emphasized or atypical response by the body.
Studies show that coffee can help lower risks for conditions such as:
- Cancer – including aggressive prostate cancer and endometrial cancer
- Type 2 diabetes
- Strokes
- Parkinson’s disease
- Cardiovascular disease
Coffee is high in polyphenols, which are molecules with antioxidant properties that have been shown to help in preventing a wide range of inflammatory illnesses, including type 2 diabetes and several types of cancers.
In addition to polyphenols, coffee also contains the minerals chromium and magnesium. A higher intake of magnesium is closely linked to a lower risk of type 2 diabetes.
A combination of these nutrients can help improve insulin sensitivity while counteracting the opposite effect of caffeine.
Coffee and diabetes prevention
Studies conducted on the effects of caffeine on the risk of developing type 2 diabetes have indicated a significantly lower risk of coffee drinkers developing type 2 diabetes compared to non-drinkers.
According to a 2009 study that involved 40,000 participants, drinking 3 cups of coffee or tea per day led to a 40% lower risk of developing type 2 diabetes.
Another 2014 study of healthcare specialists showed that increased consumption of coffee resulted in an 11% lower risk of developing type 2 diabetes, particularly over the next 4 years.
How does decaffeinated coffee affect blood glucose?
Whilst caffeine tends to impact insulin sensitivity, other compounds in coffee have been shown to have the opposite effect. This is the main reason why most diabetes experts recommend decaffeinated coffee as the best option for diabetes patients. Decaffeinated coffee provides the benefits of coffee with very few negative effects associated with caffeine.
Syrups and lattes in coffee
People with diabetes need to approach some coffee varieties with caution. Studies show that coffees with syrup have gained considerable popularity, especially in the 21st century. However, research shows that coffees with syrup could have adverse effects on people at risk of or with diabetes.
Therefore, it is essential for people with diabetes to reduce their exposure to sugar. However, if you are at risk of or have diabetes and still want to enjoy syrup coffee occasionally, it is recommended that you choose smaller-sized cups and consume them slowly to better enjoy the taste without drastically raising your blood sugar levels.
Lattes are also becoming an emerging trend in coffee. These very milky coffees present two primary considerations: the amount of carbohydrate in the latte as well as the number of calories in them.
Although lattes primarily contain skimmed milk, some brands may be sweetened, resulting in a higher number of calories. Keep in mind that milk, whether skimmed or full fat contains an average of 5 grams of carbohydrates per 100 grams. On the other hand, a regular, unsweetened latte can contain around 10 grams of carbohydrates per 100 grams.
How many shots of espresso is too much?
An intake of 200 milligrams or more of caffeine can have an impact on your blood sugar levels. That’s typically the amount in about 3 to 4 cups of black tea or 1 to 2 cups of brewed coffee.
People have different reactions to caffeine, and studies show that some may handle higher or lower amounts of caffeine. Your response typically depends on various factors, including weight and age.
Your average daily caffeine intake may also play a role. Studies show that diabetics patients who consume coffee on a regular basis don’t experience higher blood glucose levels than those who consume lower amounts. Some researchers think that the body gets used to higher amounts of coffee (caffeine) over time. However, other research indicates that coffee could still cause spikes even in people who start their day with caffeine.
The bottom-line
Talk with your dietitian or doctor to find out if coffee raises your blood sugar levels. They may recommend testing your blood glucose levels throughout the morning hours after you’ve taken your daily cup of coffee. You may have to test your blood sugar after skipping your coffee for a few days. A comparison of these results will help determine if coffee has an impact on your blood sugar.
There’s a twist to this story. Studies suggest that high levels of concentration in antioxidants may reduce your risk of having type 2 diabetes. Antioxidants help reduce inflammation in the body, which can increase your chance of developing type 2 diabetes.
However, it is essential to keep in mind that this might not apply to people who’ve already been diagnosed with type 2 diabetes. This is largely attributable to the fact that caffeine in your cup of coffee makes it difficult for the body to regulate blood sugar levels.
If caffeine tends to have this effect on your blood sugar, you may want to consider using decaffeinated coffee. Since this drink only contains a small amount of caffeine, it does not impact your insulin or blood sugar in the same way. You should also note that creamers or sugar in coffee can raise blood glucose levels.
Therefore, the most healthful way for people with diabetes to drink coffee is plain black or with natural alternative sweeteners.
