In the United States, coffee consumption is normal. Nearly two-thirds of adults drink coffee each day, according to the National Coffee Association. Whether that’s a traditional drip coffee or a Frappuccino from Starbucks, coffee is part of the daily routine for about 66% of American adults. Both healthy individuals and those with health conditions like diabetes have commonly drank coffee as part of their daily routine.
But what about people with diabetes mellitus? If you have diabetes and want to know if you can still enjoy your morning cup of coffee, here is everything you need to know about coffee consumption and diabetes. Both healthy individuals and those with diabetes have drank coffee for years, but the effects of coffee may differ between these groups.
Key Takeaways
- Plain coffee, in moderation, is generally safe for most people with diabetes.
- Sweetened coffee drinks, syrups, and flavored creamers can cause blood sugar spikes and should be limited.
- There are some risks associated with coffee consumption for people with diabetes, especially when adding sugar or high-fat creamers.
- Ingredients like chlorogenic acid and antioxidants in coffee may support better insulin function and glucose control.
What is Diabetes?
Diabetes mellitus, often simply called diabetes, is a chronic condition that affects how your body manages blood sugar (glucose). Glucose is the main source of energy for your brain and muscles, but in diabetes, the body either doesn’t produce enough insulin or can’t use insulin effectively. Insulin is a crucial hormone that helps move sugar from your bloodstream into your cells, keeping blood sugar levels in a healthy range. When this process doesn’t work properly, blood sugar levels can rise, leading to a range of health issues over time—including heart disease, kidney problems, and nerve damage. Because diet and lifestyle play a crucial role in managing diabetes, understanding how choices like coffee consumption affect blood sugar and overall health is essential for anyone living with diabetes.
Can People With Diabetes Drink Coffee?
The short answer to this is yes, people with diabetes can absolutely drink coffee. Coffee on its own can offer multiple health benefits, as mentioned above. However, the problem with coffee and diabetes comes when you start adding extra things to it.
Something like a plain latte is perfectly fine, but a pumpkin spice latte with a lot of added sugars and syrups or whipped cream can lead to blood sugar levels spiking. Because of this, it’s important for people with diabetes to be careful to ensure blood glucose levels remain level.
How Caffeine Affects Blood Sugar Levels
In healthy adults, moderate caffeine intake (up to roughly 400 mg per day) typically has little to no noticeable impact on blood sugar levels. However, the question of how caffeine affect blood sugar remains an area of ongoing research, and clinical guidelines continue to evolve as new evidence emerges. Epidemiological studies even link habitual coffee consumption (both caffeinated and decaf) with a reduced long-term risk of developing type 2 diabetes, likely due to antioxidant and anti-inflammatory compounds in coffee.
However, in people with diabetes or insulin resistance, caffeine can impair insulin sensitivity and raise post-meal blood glucose. The acute effects of caffeine include short-term increases in blood glucose and insulin responses. For instance, consuming around 200 to 250 mg of caffeine has been shown to increase blood sugar levels by 8% or more after meals. Controlled trials confirm that caffeine reduces glucose disposal and increases glucose and insulin responses in diabetic individuals. While short-term effects can be unfavorable, long-term consumption of coffee may still offer protective benefits against type 2 diabetes.
Additionally, energy drinks, which contain high levels of caffeine, may also impact blood sugar regulation and should be consumed with caution by people with diabetes.
Clinical Trials and Research on Coffee & Diabetes
A growing body of research, including clinical trials and large observational studies, has explored the relationship between coffee consumption and the risk of type 2 diabetes. Systematic reviews and meta-analyses of data from large cohorts consistently show that moderate coffee consumption—about three to four cups of coffee per day—is linked to a lower risk of developing type 2 diabetes. These studies suggest that both caffeinated and decaffeinated coffee may offer a protective effect, likely due to improvements in insulin sensitivity, glucose metabolism, and the anti-inflammatory properties of coffee’s bioactive compounds.
While caffeine can cause short-term increases in blood glucose and insulin concentrations, especially in people who are not habitual coffee drinkers, long-term coffee intake appears to be associated with better blood sugar control and a reduced risk of diabetes. Researchers are still investigating the exact mechanisms, including how individual differences in caffeine metabolism and the presence of additives like sugar or cream may influence these effects.
Overall, the evidence supports the idea that moderate coffee consumption can be part of a healthy lifestyle for diabetes prevention and management, but it’s important to consider your own health needs and consult with medical experts if you have concerns.
3 Health Benefits of Coffee Consumption
Because coffee consumption is so prevalent throughout the world, doctors are keen to study the benefits of drinking it regularly. The effects of coffee and the effects of coffee consumption on metabolic health include both short-term impacts, such as those driven by caffeine, and long-term effects related to habitual intake, which may influence insulin sensitivity, blood glucose levels, and body fat.
Here are some health benefits of habitual coffee drinking:
While studies show a strong association between coffee consumption and reduced risk of type 2 diabetes, a causal relationship is still being investigated due to the influence of various risk factors and confounding variables.
1. Lower Risk of Type 2 Diabetes
Studies suggest that habitual coffee consumption (both regular and decaf) may reduce the risk of developing type 2 diabetes by about 20 to 30%. One recent meta‑analysis of nearly 150 studies found that coffee’s polyphenols help regulate blood sugar, boost insulin sensitivity, and even support how your body processes glucose.
2. Reduced Risk of Other Diseases
Other studies suggest that habitual coffee drinkers are at a reduced risk of related cardiometabolic conditions. The beneficial phytochemicals found in coffee are also present in other plants, and together they contribute to overall health by supporting cellular defense mechanisms. One study tied moderate intake to over a 40% lower risk of developing a cluster of conditions, including diabetes, heart disease, and stroke, noting that even one cup of coffee contains enough phytochemicals to trigger protective responses in the body.
3. Chlorogenic Acid Improves Insulin Sensitivity
Some lab studies suggest that chlorogenic acid, a natural compound in coffee, can help protect the pancreas’s insulin-producing cells and improve your body’s insulin sensitivity.
In one small human study, people with impaired glucose tolerance took chlorogenic acid supplements for 12 weeks. By the end of the trial, their fasting blood sugar and fasting blood glucose levels went down, and their insulin sensitivity, as well as cholesterol and body measurements, all improved compared to a placebo group.
Types of Coffee and Their Impact
Not all coffee is created equal when it comes to its effects on blood sugar and diabetes. The type of coffee you drink—whether it’s caffeinated coffee or decaffeinated coffee—can influence your body’s insulin sensitivity and glucose metabolism in different ways. Caffeinated coffee, thanks to its caffeine content, can provide a quick boost in alertness, but it may also temporarily increase blood sugar levels and insulin resistance, especially in people with diabetes.
On the other hand, decaffeinated coffee allows you to enjoy the flavor and many of the health benefits of coffee without the potential blood sugar spikes linked to caffeine. Research suggests that both types of coffee contain beneficial compounds, such as antioxidants and polyphenols, which may offer protective effects against developing type 2 diabetes.
Additionally, how you prepare your coffee—filtered versus unfiltered, black coffee versus coffee with added sugar or cream—can also impact its health effects. Being mindful of your coffee choices and how they fit into your overall diet can help you better manage your blood sugar levels and support your health.
How to Enjoy Coffee Safely With Diabetes
Drinking coffee can provide benefits to the body, but people with diabetes need to be very aware of everything they consume to ensure their blood sugar levels remain stable. Here are some ways to help ensure you get to enjoy drinking coffee safely without risk of blood sugar spikes.
Drink Water Before Coffee
Hydration is very important for people with diabetes because drinking water increases the amount of blood in your body, and more blood means blood sugar levels become less concentrated. Caffeine is a diuretic, which means you need to urinate more after consuming it, which can dehydrate you. By drinking water before drinking caffeinated coffee, you can help offset the water you’re going to lose through urination and potentially keep your blood sugar levels from crashing.
Drink Coffee With a Meal
If you take your coffee with sugar, eating a meal with it is extremely important for your blood sugar levels. Drinking coffee without eating can lower insulin resistance, leading to blood sugar spikes. To prevent this and keep your blood sugar levels more stable, try to drink your coffee alongside a meal rich in protein and fiber. Or, if you aren’t feeling hungry and don’t want to force yourself to eat an entire meal, try eating some cheese or a handful of nuts to help stabilize your blood sugar levels before you drink coffee.
Choose Low Sugar Coffee
If you’ve ever been to a modern coffee shop, you know many coffee drinks are loaded with added sugar. While things like frappuccinos and mochas are delicious, they can lead to blood sugar spikes if you aren’t careful. To avoid this, try choosing coffee options that are low in sugar or use diabetes-friendly sugar substitutes. Try ordering a latte with unflavored milk, a cappuccino, an americano, a flat white, or other options that don’t rely on added flavors and sugar.
Order Decaffeinated Coffee
If you’re drinking coffee for the flavor and not the caffeine boost in the morning, consider drinking decaffeinated coffee instead. Decaffeinated coffee doesn’t have the same negative impact on blood sugar levels associated with caffeine consumption, making it a better choice for people with diabetes while still containing all the nutrients in regular coffee that provide health benefits.
Coffee Alternatives for People With Diabetes
If you have diabetes and want the caffeine coffee supplies but don’t want to drink coffee, there are other options available. Caffeinated tea is the biggest alternative available. With hundreds of varieties available and both caffeinated and decaffeinated options, there’s a type and flavor for everyone. Yerba mate for extra caffeine, matcha, or chai tea are all good options to start with, but feel free to try whatever flavor speaks to you.
Another option is chicory coffee, which is made from chicory root instead of coffee beans. While chicory coffee does not have caffeine, it does have other benefits, such as being a source of inulin, which can help support a healthy gut.
Should You Drink Coffee With Diabetes?
For most people with diabetes, coffee can still be part of a healthy routine. In fact, when consumed in moderation and without a lot of added sugar or high-carb extras, coffee may even support better long-term blood sugar control. The key is to be mindful of what you put in your cup. Choosing lower-sugar options, drinking coffee with a meal, staying hydrated, and considering decaf if needed can all help you enjoy coffee without spiking your blood sugar.
Everyone’s body responds differently, so it’s important to find what works best for you. If you’re unsure how to fit coffee or any other food you love into your diabetes management plan, you don’t have to figure it out alone.
You can work with a registered dietitian at no cost to you to create a personalized plan that fits your lifestyle. A dietitian can help you make confident, informed choices, including how to enjoy your coffee in a way that supports your health.
Diabetes & Coffee FAQ
Are Sugar-Free Syrups Safe for People With Diabetes?
Most sugar-free syrups use non-nutritive sweeteners like sucralose or stevia, which don’t raise blood sugar. However, some people experience digestive issues or mild insulin responses, so it’s best to test how your body reacts.
Can Drinks Like a Latte With 2% Milk be Diabetic‑Friendly?
Yes, as long as it’s consumed in moderation. A small latte with 2% milk contains about 9 to 15 grams of carbohydrates and can be part of a balanced approach if you account for those carbs and monitor your blood glucose levels.
What’s the best diabetic‑friendly order at a coffee chain like Starbucks?
Stick to unsweetened brewed coffee or an Americano, which are free of carbs and sugar. If you want milk, ask for a small amount of low-fat or unsweetened plant milk to control carbs. Avoid flavored lattes, which can easily pack 20 to 40 grams of sugar and can cause blood sugar levels to spike.
