Beyond the Brew: Hidden Sugar Traps in Your Coffee and Tea

Question: What are some common coffee or tea additives that might unexpectedly impact blood sugar, and how can I choose mindfully?

The Sweet Deception of Additives

For many, a morning coffee or afternoon tea is a ritual. While the base beverages themselves, like pure black coffee or unsweetened tea, contain negligible carbohydrates [6, 8], the story changes dramatically once additives enter the picture. The most obvious culprits are, of course, sugars and syrups. However, even seemingly innocuous additions can contribute to an unexpected rise in blood glucose levels [6]. Understanding these nuances is crucial for anyone seeking to manage their blood sugar intake, whether for health reasons or general well-being [7].

Hidden Sugars and Flavor Bombs

Flavored syrups, often used to create specialty coffee and tea drinks, are frequently laden with sugar. These can transform a simple beverage into a significant source of rapidly absorbed carbohydrates [6]. Even artificial sweeteners, while not directly adding sugar, can sometimes influence metabolic responses, though research in this area is ongoing [8]. Beyond syrups, certain creamers and milk alternatives can also contain added sugars. For instance, many dairy and non-dairy creamers are formulated with sweeteners to enhance palatability. Similarly, flavored milks, even those used in small quantities, can contribute to the overall sugar load of a beverage.

Beyond the Obvious: What Else to Consider?

Some compounds naturally present in coffee and tea, or resulting from processing, may also warrant consideration, though their impact on blood sugar is less direct than added sugars. For example, the fermentation process of coffee, involving protocols to enhance quality, can influence pH and volatile compounds [3]. Different coffee species, like Arabica and Robusta, have varying compositions, including lipid content which can affect foam stability in espresso [1, 2, 4, 5]. While these factors don’t directly add sugar, they contribute to the overall chemical profile of the beverage. In tea, compounds like thearubigins are present and contribute to flavor [1]. While not directly related to blood sugar impact, these inherent qualities highlight the complexity of the beverages we consume.

Mindful Choices for a Balanced Brew

Making informed choices about your coffee and tea additives is straightforward. The simplest strategy is to opt for unsweetened beverages whenever possible. Requesting your coffee or tea without added sugar, syrup, or flavored creamers is the most effective way to control carbohydrate intake. If you enjoy a touch of sweetness, consider using a minimal amount of a natural sweetener like stevia or erythritol, although it’s always wise to monitor your individual response. When ordering specialty drinks, ask for ingredient details. Many cafes can prepare drinks with less syrup or offer sugar-free options, but it’s important to be aware that even ‘sugar-free’ flavorings might contain artificial sweeteners. For those who prefer creaminess, using unsweetened milk or a small amount of plain, full-fat dairy or unsweetened plant-based milk can be a better choice than heavily sweetened creamers. Paying attention to the ingredients in pre-packaged flavored teas and instant coffee mixes is also essential, as they often contain significant amounts of added sugars or artificial flavorings.

Ultimately, enjoying your coffee and tea doesn’t have to come at the expense of your blood sugar goals. By being aware of the potential hidden sugar traps and making mindful choices about what you add to your cup, you can savor your favorite beverages while supporting your health. Consulting with a healthcare provider or a registered dietitian can offer personalized guidance on dietary choices for managing blood sugar.

References

[1] — Ernesto Illy, Luciano Navarini — Neglected Food Bubbles: The Espresso Coffee Foam. — 2011-Sep — https://pubmed.ncbi.nlm.nih.gov/21892345/ [2] — Magdalena Zdanowicz, Marta Rokosa, Magdalena Pieczykolan, Adrian Krzysztof Antosik, Katarzyna Skórczewska — Biocomposites Based on Wheat Flour with Urea-Based Eutectic Plasticizer and Spent Coffee Grounds: Preparation, Physicochemical Characterization, and Study of Their Influence on Plant Growth. — 2024-Mar-06 — https://pubmed.ncbi.nlm.nih.gov/38473683/ [3] — Gustavo Galarza, Jorge G Figueroa — Volatile Compound Characterization of Coffee ( — 2022-Mar-21 — https://pubmed.ncbi.nlm.nih.gov/35335365/ [4] — Katarína Poláková, Alica Bobková, Alžbeta Demianová, Marek Bobko, Judita Lidiková, Lukáš Jurčaga, Ľubomír Belej, Andrea Mesárošová, Melina Korčok, Tomáš Tóth — Quality Attributes and Sensory Acceptance of Different Botanical Coffee Co-Products. — 2023-Jul-11 — https://pubmed.ncbi.nlm.nih.gov/37509767/ [5] — Rongsuo Hu, Fei Xu, Liyan Zhao, Wenjiang Dong, Xingyuan Xiao, Xiao Chen — Comparative Evaluation of Flavor and Sensory Quality of Coffee Pulp Wines. — 2024-Jun-27 — https://pubmed.ncbi.nlm.nih.gov/38999011/ [6] — Anna Kaiser, Sylva M Schaefer, Inken Behrendt, Gerrit Eichner, Mathias Fasshauer — Association of sugar intake from different sources with incident depression in the prospective cohort of UK Biobank participants. — 2023-Mar — https://pubmed.ncbi.nlm.nih.gov/36205767/ [7] — Ting Ma, Lingling Yang, Miaomiao Wu, Bo Wang, Jiangping Li, Jiafei Yang, Xian Sun — Association between coffee and tea consumption and the risk of macrovascular complications in type 2 diabetes: a UK Biobank cohort study. — 2025-Jun-19 — https://pubmed.ncbi.nlm.nih.gov/40537848/ [8] — Laurentia Fidella Averina Setia Santoso, Kristina Nasr, Adam Maamar Roumani, Hadi Khaled Abou Zeid, Mohammed Shawki Dabbous — Unraveling tea and coffee consumption effects on cardiovascular diseases risk factors: A narrative review. — 2024-Sep — https://pubmed.ncbi.nlm.nih.gov/39323459/