No food or supplement can completely
prevent type 2 diabetes. If you have prediabetes or are at risk of developing
diabetes, then weight loss, exercise, and a balanced, nutrient-dense diet are
the best ways to reduce your risk.
Coffee and diabetes
Coffee was once
condemned as harmful to your health. However, there is growing evidence that it
can prevent certain types of cancer, liver disease and even depression.
There are also
compelling studies that suggest that increasing coffee intake may actually
reduce the risk of developing type 2 diabetes. This is good news for those of
us who face the day after drinking Java.
However, for those who
already have type 2 diabetes, coffee can have adverse effects.
Whether you want to
reduce your risk, already have diabetes, or you just cannot live without a cup
of coffee, you can learn about the impact of coffee on diabetes.
What is diabetes?
Diabetes is a disease
that affects how your body handles blood sugar. Blood sugar, also known as
blood sugar, is important because it provides energy to your brain and to your
muscles and tissues.
If you have diabetes, it
means too much glucose is circulating in your blood. This happens when your
body becomes insulin resistant and is no longer able to efficiently ingest
glucose into cells for energy.
Excess glucose in the
blood can cause serious health problems. Many different factors contribute to
diabetes.
There are types of
chronic diabetes type 1 and type 2. Other types include gestational diabetes,
which occurs during pregnancy but tends to disappear after birth.
Prediabetes, sometimes
called critical diabetes, means that your blood sugar levels are higher than
usual, but not so high that you will be diagnosed with diabetes.
Some of the signs and
symptoms of diabetes include:
- thirst
increases
- unexplained
weight loss
- fatigue
- irritability
If you think you may
have some of these symptoms, be sure to consult your doctor.
Coffee and possibly prevent diabetes
The health benefits of
coffee for diabetes vary from situation to situation.
Researchers at Harvard University
followed more than 100,000 people for about 20 years. They focused on four
years, and their conclusions were later published in the 2014 study.
They found that people
who increased their daily coffee intake by more than 1 cup had an 11 percent
lower risk of developing type 2 diabetes.
However, people who
consumed less than one cup of coffee a day had a 17 percent increased risk of
developing diabetes. There is no difference between tea drinkers.
It is unclear why coffee
has such a big impact on the development of diabetes.
Want caffeine? It may
not be responsible for these benefits. In fact, caffeine has been shown to
increase glucose and insulin levels in the short term.
In a small study
involving men, caffeine-free coffee even showed a sharp rise in blood sugar. Current
research is limited and more research is needed on the effects of caffeine and
diabetes.
Effects of coffee on glucose and insulin
While coffee may help
protect people from diabetes, some research suggests that your pure black
coffee may pose a danger to people who already have type 2 diabetes.
Caffeine, blood sugar,
and insulin (before and after meals)
A 2004 study showed that taking caffeine
capsules before meals caused postprandial blood sugar to rise in people with
type 2 diabetes. It also shows an increase in insulin resistance.
According to a recent study in 2018, genetic supporters may
be involved. Genes may play a role in caffeine metabolism and how it affects
blood sugar. In this study, people who metabolized caffeine slower had higher
blood sugar levels than those who genetically metabolized caffeine faster.
Of course, there are
many other ingredients in coffee besides caffeine. These other factors may be
responsible for the protective effects seen in the 2014 study.
Long-term consumption of
caffeinated coffee may also alter its effects on glucose and insulin
sensitivity. Tolerance for long-term consumption may be responsible for the
protective effect.
A recent study from 2018, the long-term effects of
coffee and caffeine may be associated with reduced Prediabetes and diabetes
risk.
Fasting blood glucose
and insulin
Another 2004 study looked at the
"moderate" effects on non-diabetics who drank 1 liter of regular
paper filtered coffee a day or who had abstained.
At the end of the four-week
study, those who drank more coffee had higher levels of insulin in their blood.
This is true even when fasting.
If you have type 2
diabetes, your body will not be able to effectively use insulin to control
blood sugar. The "tolerance" effect of long-term coffee consumption
takes more than 4 weeks to develop.
Get used to drinking
coffee
There are significant
differences in how diabetics and non-diabetics respond to coffee and caffeine. A 2008 study asked people with type 2
diabetes who habitually drank coffee to continuously monitor their blood sugar
while performing their daily activities.
During the day, studies
have shown that as soon as they finish their coffee, their blood sugar spikes. Their
blood sugar is higher on coffee days than on days when they do not.
Other health benefits of coffee
Drinking coffee has
other health benefits that are not related to diabetes prevention.
Newer research to
control risk factors shows other benefits of coffee. They include potential
protection:
- Parkinson's
disease
- liver disease,
including liver cancer
- gout
- Alzheimer's
disease
- gallstone
These newer studies also
suggest that coffee appears to reduce the risk of depression and improve the
ability to focus and think clearly.
Coffee with added ingredients
If you do not have
diabetes but are worried about developing diabetes, be careful before
increasing your coffee intake. Pure coffee can have a positive effect. However,
the benefits of coffee drinks with added sweeteners or dairy products are not
the same.
- daily
diabetes tips
1. Coffee
may be more popular than ever, but drinking it regularly is not the best way to
control diabetes – even though (unbelievably) there is growing evidence that it
can help prevent diabetes.
Creamy, sugary drinks
found in coffee chains often contain unhealthy carbohydrates. They are also
high in calories.
The effects of sugar and
fat in many coffee and espresso drinks can outweigh any protective effects of
coffee.
The same is true for
sugar-sweetened coffee and other beverages. Once sweeteners are added, the risk
of developing type 2 diabetes increases. Consuming too much added sugar is
directly associated with diabetes and obesity.
Regular drinking of
coffee drinks rich in saturated fat or sugar increases insulin resistance. It
can eventually lead to type 2 diabetes.
Most large coffee chains
offer drinks with fewer carbs and less fat. "Lean" coffee drinks get
you up in the morning or refresh in the afternoon without producing sugar.
Some health tips for flavoring coffee
include:
- add vanilla and
cinnamon as a healthy zero-carb option
- choose vanilla
milk that does not add sugar, such as coconut milk, flax milk, or almond
milk
- order half of
the flavored syrup from a coffee shop, or not add syrup at all
Risks and warnings
Even for healthy people,
the caffeine in coffee can have some side effects.
Common side effects of
caffeine include:
- headache
- restless
- anxiety
As with most things,
moderation is key to coffee consumption. However, coffee does come at risk even
if drunk in moderation and you should discuss it with your doctor.
These risks include:
- unfiltered
or espresso can increase cholesterol
- increased risk
of heartburn
- blood sugar
levels rise after meals
Other things to keep in
mind:
- Adolescents
should consume less than 100 milligrams (mg) of caffeine per day. This
includes all caffeinated beverages, not just coffee.
- Young children
should avoid caffeinated beverages.
- Adding too much
sweetener or cream increases the risk of diabetes and being overweight.
Summary
If you have prediabetes or are at risk
of developing diabetes, then weight loss, exercise, and a balanced,
nutrient-dense diet are the best ways to reduce your risk.
Drinking coffee to avoid
diabetes does not guarantee you a good outcome. However, if you have already
drunk coffee, it probably will not hurt.
Try to reduce the amount
of sugar or fat you drink while drinking coffee. You can also discuss with your
doctor the possible effects of dietary choices, exercise, and coffee drinking.