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  • Writer's pictureErick Rivas

I need my coffee but....

Do you look forward to your cup of coffee in the morning? I know I do. It is happiness in a cup. At least that is how I feel. I think coffee is great and has a lot of health benefits when consumed properly. Unfortunately, a lot of the coffee that is consumed today is low quality and loaded with a ton of added sugar and additives. This diminishes any possible benefits that we may get from the consumption of coffee.


Studies have shown people who drink coffee may live longer and see more health benefits than those who do not. Some studies have shown that coffee may support heart health, weight management, as well as brain health. Other studies have even found that it may reduce the risk of developing Type 2 Diabetes and Parkinson’s disease. Coffee is loaded with antioxidants which may be the reason why there are so many health benefits to drinking coffee. With all these potential health benefits it is important to remember that these benefits can be easily diminished by what we add to our coffee.


Most people consume coffee for that extra boost in the morning. However, when we load our coffee with sugar, we are setting ourselves up for a blood sugar spike to start the morning. This can have you on the blood sugar roller coaster for the rest of the day causing a low energy crash within just a couple of hours. And who wants to feel tired all day? Not me! I’ve been there and it is not fun. When it comes to creamers, most are loaded with a large amount of sugar and are typically made with oils that are highly inflammatory such as, sunflower oil, soybean oil, or vegetable oil. Most creamers are also made with additives such as carrageenan which, has been linked to cancer. If you want to reap the benefits of coffee, it is important to keep some of these things in mind and look for alternatives.


Here are a few things I implement and rotate in when it comes to my coffee:

1) I brew my own coffee every morning.

2) I purchase coffee that is organic and fair trade. This ensures that my coffee is free

of any pesticides or even toxic molds, and that those who harvest the coffee were

fairly compensated for their hard work.

3) I drink it black.

4) I add some quality fats such as heavy cream, butter, MCT Oil, coconut oil which

can be used for sustained energy throughout the morning.

5) I add some adaptogens such as lions mane, reishi, or chaga mushroom powder,

which can help with cognitive function and immune function.

6) I add some collagen powder to help with hair, skin, nails, and joints.

7) I add stevia or monk fruit if I’m craving a sweeter cup of coffee.

8) When I use a creamer, I try to find one that is made with good ingredients such as

MCT Oil and sweetened with monk fruit or stevia.


These alternatives are a way to start cutting away from all the sugar and additive loaded coffee drinks that do more harm than good. Breaking away from that sugary cup of coffee can be difficult, but not impossible. I encourage you to give some of these alternatives a try or a combination of these a try and see the benefits of consuming quality coffee with quality ingredients.


Erick Rivas

Integrative Nutrition Health Coach



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