How to make healthy coffee choices: 5 mistakes to avoid for a better brew

Coffee might just be the best thing since sliced bread—or at least that's what most coffee lovers would argue. Overflowing with health benefits, coffee is practically a necessity in many people’s daily routines. It's packed with polyphenols, antioxidants, and anti-inflammatory properties that support heart and brain health. But before you sip that next cup, there are some things to keep in mind .

So, how can you get it right? Don’t worry—UAE-based dietitians are here to guide you through making the healthiest coffee choices.

Sugary-syrupy laden coffees

A coffee that’s as indulgent as a rich, velvety dessert? Creamy layers of sweetened milk, a drizzle of caramel, and a touch of chocolate?

It might sound like an absolute dream, but here’s the bitter truth: Flavoured syrups often contain high amounts of added sugars, artificial flavours, and preservatives. Some also include high-fructose corn syrup, which is linked to weight gain and metabolic issues, explains Sandra Esther, a holistic wellness expert and dietician.

“Consuming coffee with sugary syrups regularly can spike blood sugar levels, lead to insulin resistance, and increase the risk of type 2 diabetes. The artificial additives can also cause digestive issues for sensitive individuals,” she explains.

Esther does say that usually nothing is completely off-limits when it comes to our diet, even added sugar. However, when we consume too much, those sweet empty calories can lead to weight gain and increase our risk of developing unfavorable health conditions, like type 2 diabetes.

So, before you take that first sip, it’s worth taking a moment to consider how much sugar is lurking in your drink. Next time you're grabbing that creamy iced coffee, "Check the package and see the  added sugar content," says Esther. If you’re ordering from a coffee shop, check the menu or their website to see how much added sugar is packed into the drink or any of the flavourings you’re tempted to add.

As a general guideline, the American Heart Association recommends noting your daily intake of added sugars at:

It’s easy to overlook, but just one iced coffee can push you past that limit.

Esther warns, “Two tablespoons of sweetened condensed milk — a popular iced coffee ingredient — contains 18 grams of added sugar. Depending on the size of your drink and the amount of sweetener used, it’s easy to see how the sugar content can skyrocket quickly.”

That doesn’t mean you can’t indulge in a sweet coffee drink every now and then, but if you're sipping on sugary concoctions regularly, it could take a toll on your health over time. Enjoy in moderation.

Better option:

Opt for natural flavorings like a dash of cinnamon, vanilla extract, or unsweetened cocoa powder.

Instant coffee with additives

When you grab a cup of instant coffee, you might not realise that some of them come with a long list of additives designed to enhance flavour, improve texture, and extend shelf life. “Among these additives, you'll often find hydrogenated oils, artificial creamers, and preservatives—ingredients that are convenient but not necessarily good for your health,” says Esther.

One of the most concerning ingredients in many instant coffees is trans fats, which are typically found in the hydrogenated oils used to create those smooth, creamy textures. While these fats can make your coffee taste richer and more indulgent, they come with a hefty price: They’re linked to serious health risks.

Nuri Khan, a clinical dietician, elaborates: “Trans fats, which are created through a chemical process that turns liquid oils into solids, have been shown to increase LDL (bad) cholesterol levels in the body. At the same time, they decrease HDL (good) cholesterol, leaving your heart more vulnerable to diseases. Consuming foods rich in trans fats regularly can contribute to plaque buildup in your arteries, raising the risk of heart disease, stroke, and other cardiovascular problems.”  Finally, beyond trans fats, instant coffees often contain hidden sugars, preservatives, and artificial flavourings, which can contribute to an overall unhealthy diet.

Pre-bottled or canned coffees

You know the drill: You’re in a rush, there’s no time to brew a fresh cup of coffee, and so you grab a pre-packaged option from the market, wedged between the juices and energy drinks.

Here’s why it’s probably not the best idea, explain the experts. Pre-packaged coffee drinks are often high in sugar and artificial ingredients. In fact, studies show that high sugar consumption can lead to metabolic disorders and obesity. Artificial sweeteners may affect gut microbiota, although research on long-term effects is ongoing. A study published in the academic journal Nature in 2014 found that the consumption of artificial sweeteners such as aspartame, sucralose, and saccharin could alter the gut microbiome, leading to glucose intolerance. The research suggested that these changes in gut bacteria might play a significant role in how the body processes sugar, increasing the risk of metabolic issues like insulin resistance.

Avoid the burnt coffees

It doesn’t happen often, but every so often, roasters might go a little too far with the beans, resulting in an over-roasted batch.

You could drink it of course, but you really shouldn’t.

Not only will burnt coffee taste acrid, but it also contains a chemical called acrylamide, which is classified as a carcinogen. On top of that, consuming large amounts of burnt coffee can have negative effects on your nervous system. So, as a rule of thumb, it’s best to steer clear of that charred brew. “Excessive roasting destroys beneficial compounds in coffee, reducing its antioxidant properties,” says Khan.

So, opt for a medium roast that retains most of its antioxidants and still delivers that rich coffee flavour.

Coffee creamers

Coffee creamers are tempting—creamy, smooth, and indulgent. But these too, are also filled with trans fats, preservatives, and sweeteners.

Sushma Ghag, Specialist Dietetics, Aster Hospital Mankhool, explains other kinds of coffee you can avoid:

Bulletproof Coffee: A high-calorie drink typically used as a breakfast replacement, bulletproof coffee is filling but falls short in providing the essential nutrients found in a balanced meal. While it’s calorie-dense, it lacks the nutritional diversity needed from food groups to replace a meal. With its high content of saturated fats, it could pose a risk for cardiovascular diseases over time.

Latte, Frappuccino, and Macchiato: Popular coffee choices in many coffee chains, these drinks are often packed with excessive calories, sugar, and saturated fats. According to the American Heart Association, no more than 10 per cent of your daily calories should come from saturated fats, yet these coffees typically exceed that limit, putting your health at risk.

So, how should you have your coffee?

So before you wonder if there’s anything good left for a comforting coffee brew, switch to unsweetened plant-based milks like almond milk, oat milk, or even coconut milk for a smooth, creamy texture. Chicory coffee is also a healthy option for regular coffee, it is made up of chicory roots.

Ghag suggests several methods on how you can enjoy your coffee in a healthy manner:

Brewing: It is one of the most common ways to make coffee among coffee drinkers. Also known as regular coffee, is made by pouring hot water or boiling water over ground coffee beans usually in filter.

Espresso: This is made by forcing a small amount of water, or steam, through finely ground coffee beans. It has more caffeine compared to brew or regular coffee.

Lattes: You can modify your latte for healthy version by skipping excessive sugar or syrups, by using skim milk, low fat milk or plant alternative milks to avoid dairy allergies and intolerance.

To enjoy a healthy brew, try these tips:

Skip sugary syrups: Use natural sweeteners like stevia or honey, or drink coffee black.

Opt for low-fat or plant-based milk: Choose almond, oat, or skim milk for a lower-calorie, creamy option.

Choose high-quality beans: Freshly brewed coffee made from organic or single-origin beans is best.

Limit cream and sugar: Use unsweetened milk alternatives to reduce fat.

Control portion sizes: Stick to small cups to keep calorie intake in check.

Avoid extra toppings: Skip whipped cream and syrups.

Drink in moderation: Keep it to 1-2 cups per day to avoid negative effects from excessive caffeine.