Americans’ love affair with coffee is stronger than ever, and who can blame us? Our favorite way to perk up is not only delicious but also boasts some major health benefits, according to recent research: In its pure form, coffee helps protect against type 2 diabetes, liver disease, Parkinson’s, and some cancers. The problem comes when coffee becomes the base for drinks loaded with sugar, whipped cream, brownie chunks, chocolate syrup, caramel drizzle, and other yummy extras that also add hundreds of empty calories. Behold the evidence: Calories in a cup of black coffee: 5. Calories in a small Frozen Dunkin Coffee with Pumpkin Swirl at Dunkin Donuts: 630, including a staggering 98 grams of sugar and 21 grams of fat.
So, does that mean that the only way to get healthy coffee is to stick to a bitter brew? Let’s not get crazy here — most of us probably can’t quaff unvarnished coffee on the daily. The good news is you can get a coffee buzz and still make it a treat in ways that don’t wreak havoc on your health or waistline — from making quick substitutions at your favorite coffee shop to making quick homemade coffee drinks that slash sugar and fat and add nutrition.
“It’s not about depriving yourself or having an all or nothing mindset about something you enjoy,” said Nancy Sidnam, registered dietitian and coaching program director at Noom, the weight loss and healthy lifestyle app. “Mindfulness is the key.” Here are some great tips to lighten up your favorite coffee drinks.