Useful Links that I cover in the video:
• Anti-Spike Formula, my new supplement that reduces the spike of carbs and sugars by 40%: https://antispike.com/
- Milk guide as a PDF: https://www.glucosegoddess.com/email-ggshow-coffee-milk
Welcome back to the show! In today's episode, I'm diving into the effects of coffee on our health and glucose levels. Let’s tackle the beloved ritual of coffee drinking - from the benefits and potential glucose spikes caused by black coffee to the impacts of sugar, sweeteners, and different types of milk.
TIMESTAMPS
00:00 - Intro
01:06 - Coffee and Type 2 Diabetes Risk
02:18 - Coffee, Stress, and Glucose
04:33 - Coffee and Insulin Spikes
05:15 - Sugar’s Impact on Coffee
05:34 - Sugar Cube in Coffee
06:53 - Sweeteners
07:50 - Oat Milk and Glucose Spikes
08:44 - Choosing the Right Milk
12:11 - Dairy vs. Nut Milk for Coffee
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just are you kidding me do we really
need to add this into our milks seriously super [Music] frustrating hello angels and
welcome to the glucose goddess show I'm jine SHP a biochemist obsessed with helping you understand
your body and your health and today my dear coffee lovers we are discussing you guessed it or coffee
coffee coffee coffee first things first coffee seems to be a generally healthy good for you drink
as long as you don't overdo it so generally a cup of coffee a day seems pre
tty fine uh personally
I've recently cut down on my coffee consumption just because I'm super sensitive to it and if
I have even one cup of coffee in the morning at 8:00 a.m. then I have a harder time falling asleep
at night but that's just me personally if you're a coffee lover and you drink coffee again seems to
be generally safe studies show us that people who regularly consume coffee have a reduced risk of
developing type 2 diabetes and scientists think that this could be due to two dif
ferent mechanisms
of action the first interesting one is that in the liver coffee has been shown to improve improve fat
burning and lower the risk of naff non-alcoholic fatty liver disease which is incredibly common
and second in the pancreas and this one I think is really interesting and cool coffee May reduce
the stress of the mitochondria in your beta cells and your beta cells are the cells responsible for
creating insulin so coffee may actually help them function more properly again thi
s is a minor
thing generally if you want to improve your health and your glucose levels and your insulin
levels of course looking at Food first is going to be the solution but this is quite cool as
well however interestingly if you've ever worn a glucose monitor you might have seen something
really interesting you might have seen that black coffee no sugar in it actually creates sometimes
a small glucose Spike now this is a graph showing you me drinking coffee versus Allan drinking
coffee
as you can see in Allen it creates a bigger glucose Spike than in me so what does
this actually mean well in some people coffee can actually increase your stress levels and your
stress hormones a little bit and so your body may be releasing extra glucose in your bloodstream as
a response to this stress and stress is something that's very interesting personally I saw the
biggest glucose Spike I had ever seen ever in my body after giving a presentation in front of a lot
of people and having a
big rush of stress I saw a massive massive massive Spike so your body can
respond to a stressful situation or the perceived notion of stress by releasing some glucose into
your bloodstream so if you're somebody that gets quite anxious when they drink coffee and maybe
it makes you a little bit jittery maybe you feel not great afterwards it could be causing a small
glucose bike there's a really interesting study that I want to cover that completely blew my
mind if you're somebody who drinks
coffee in the morning and if you often wake up feeling a
bit tired which I think most of us do well this recent study shows us that if you've just had a
bad night's sleep and you want to make sure your glucose levels are as steady as possible for
the rest of the day it is much better to drink your coffee after eating breakfast than before
eating breakfast the study is called glucose control upon waking is UN affected by hourly sleep
fragmentation during the night but is impaired by morning
caffeinated coffee and drinking your
coffee after breakfast instead of before if you're tired and didn't have a good night's sleep can
reduce the glucose bike of your breakfast by up to 50% and you know that if you have a big spike
in the morning your whole day is going to be a glucose roller coaster so it's really important in
the morning whenever you can to try to keep your glucose levels as steady as possible so if this is
something that's easy for you highly recommend it highly recommen
d trying it out and see how you
feel oh and an important note about this study it also showed that your insulin spikes will be
smaller if you drink your coffee after breakfast rather than before so it's not just a glucose
Spike it's also the insulin response which is almost even more important than glucose alone I
often get the question well what if I don't eat breakfast well in that case you can't really do
this hack so don't worry about it there's lots of other stuff that you can do to ma
ke sure your
coffee doesn't spike your glucose levels let's talk about what you put in your coffee H so an
espresso or black coffee like this generally is not going to spike your glucose levels smells so
good uh so it's generally not going to spike your glucose levels but of course if you add sugar to
your coffee that's going to create the glucose Spike sugar is made up of sucrose which is half
glucose half fructose so every time you add sugar to something ooh actually let me go get a littl
e
cube of sugar so I can demonstrate let's see this in closeup coffee sugar cube goes into the coffee
now I don't have a spoon with me right now so this is going to feel a little bit um strange I'm
just going to put the sugar in the coffee and then I'm not going to um mix it in so forgive me
maybe I'll put it on the side here so we can kind of see it no we cannot see it okay the the the
sugar has disappeared in the coffee so when you do this you're adding all of these molecules of
sucrose
into your coffee and sucrose when we eat it or drink it then breaks down into glucose and
fructose in our system so a coffee with sugar in it is going to create a glucose Spike because
it's going to release glucose molecules as we digest it and especially if you have your coffee
with sugar on an empty stomach in the morning that's going to create a big glucose bike because
when we are fasted when there's nothing in our system anything we drink or we eat is going to
go really quickly to our
bloodstream and create a really big spike so if you start your days with
coffee and sugar big glucose Spike that's going to lead to Cravings fatigue hunger inflammation
bigger risk for diabetes hormonal imbalances so that's really something to avoid if you can
what can you do instead of sugar now ideally you'd want to slowly we yourself off of needing
that sweet taste but good alternatives are things like M fruit or Stevia that you can put in your
coffee you can also try cinnamon or cocoa p
owder I know it sounds weird but it's super good if you
sprinkle some on top and maybe that will give you the little hint of sweetness that you like without
a big glucose bike hey really quickly if you can't always do my food hacks and you want to eat
the carbs that you love with less impact on your glucose levels I created a capsule just for
that it's called anti-spike formula you take two before a meal it cuts the gluc glucose Spike of
carbs by up to 40% 100% made out of plants and tested
by over 25 clinical trials link is in the
description okay back to the episode how about we cover milk I'm personally a big flat white fan
you know cappuccinos or any of those delicious coffee and milk drinks so what's the deal with
milk what happens when we add milk to our coffee the answer is it completely depends on what milk
you're adding big oat milk oat milk craze right now um unfortunately and I know a lot of people
are going to hate me for saying this but um oat milk is not a good
option so oat milk comes from
oats and oats are a grain they're cereal right so oats like all grains and cereal are full of starch
starch is essentially just long chains of glucose molecules attached together and when we digest
starch they break down into individual glucose molecules make their way to our blood stream and
Zoo creates a glucose Spike so when you add oat milk to your coffee you are essentially adding
liquid starch you are adding just a bunch of glucose molecules and that crea
tes a big spike so
yeah oat milk is not the best option if you really really really love it and you can't live without
it there's a few things that you can do so first of all as I mentioned avoid it on an empty stomach
anything on an empty stomach is going to lead to a bigger glucose Spike if it contains any glucose if
you're a big oatmeal Clover having it after your breakfast instead of before not only is it going
to help with what we saw earlier about the sleep deprivation impact but also
because you'll already
have food in your stomach all of the starch from the oats are going to be slowed down through your
system and the glucose molecules are going to arrive more slowly into your bloodstream creating
a smaller glucose bikee now if you're ready to say goodbye to oat milk which I recommend there's
other Alternatives out there that are not going to spike your glucose levels what you want is you
want to look for either Dairy so regular cow's milk or nut milks so good options
are things like
almond milks pistachio milk coconut milk Macadamia milks because nuts are quite high in protein
and fat so they're not just glucose and when you drink a nut milk let's say almond milk you're
not just getting a bunch of glucose like you are in an oats milk you're also getting some proteins
and some fats and proteins and fats do not raise our glucose levels they keep our glucose levels
steady now a very important thing to mention here if you go to a coffee shop and you ask for
almond milk or any kind of nutmilk I kind of recommend you ask to see the box that it came in
the bottle that it came in because if you have a look in the ingredients you might actually see
that there's added sugar in there so you might see the ingredients being like almonds and then
cane sugar you really want to avoid that I had this thing uh recently where I saw this coffee
shop was offering pistachio milk so I thought oo how cool pistachio milk I've never tried that
before and then I a
sked to see the bottle and it was ingredients pistachio cane sugar just are you
kidding me do we really need to add this into our milks seriously super frustrating so I then ended
up just switching back to asking for whole milk because whole milk is protein and fat very small
amount of sugar naturally occurring not going to raise your glucose levels significantly so I went
for whole milk which is generally the option that I choose but if you can ask to see the ingredients
and if you're doin
g this at home just buy some unsweetened version of almond milk or coconut milk
or any other nut milk that you're interested in other milks that are quite similar to oat milk
because they also come from grains are rice milk barley milk all of those kinds of milk are going
to be 100% glucose because they're just starch and if this is sounding a little complicated like
you can't keep track of which milks are good and which milks are bad I have a free recap one pager
PDF Linked In the descript
ion of this episode that will give you a nice table with all the different
types of milks and which one you should have which ones you should avoid but so generally unsweetened
nut milk is going to be good try to avoid any milks that come from grain or or just pure starch
and then finally I find to be a very good option just to ask for some whole milk if you can handle
Dairy well it's good source of protein good source of fat and is going to be a safer option in most
cases if you're going t
o a coffee shop now here's a little graph showing you the difference between
an oat Machel latte and a whole milk Machel latte big difference as you can see because oats milk
again 100% starch turns to glucose big spike whole milk mostly protein and fat small Spike so
you feel better and the rest of your day is not dictated by a big glucose roller coaster that's
going to make you have lots of cravings and be tired another cool difference to note is if you
look at the glucose Spike of whole
milk versus skim milk you can see that skim milk creates a
bigger Spike than whole milk now why is that well because milk has some naturally occurring sugar
called lactose and lactose breaks down to glucose as we digest it there's a little bit of it in
there it's not nearly as much glucose as you would find in some oat milk or rice milk which is why I
prefer to have the dairy but skim milk takes away the fat in the milk and fat actually slows down
glucose release in the body and prevents gl
ucose spikes so whole milk has naturally occurring fat
in it that's going to curb the spike of the milk but when you take the fat out there's less to curb
the spike so the spike is bigger and another final study that's really interesting that I wanted to
show um this is one showing that the provence of the coffee beans also seems to have an impact on
whether the coffee is going to create a spike in your body or not this study is called Differences
and the effects of Kenyan Tanzanian and Eth
iopian coffee intake on glucose levels measured with a
freestyle liberate a pilot case study now this was a tiny tiny tiny study in one person but still
got published and I think it's pretty interesting this one person in Japan found that the Kenyan
coffee led to significantly smaller glucose spikes compared to the two other coffees the
Tanzanian and the Ethiopian now we can't really draw any conclusions from such a small study but
this is something that might warrant some more research I t
hink it's pretty interesting so to
recap black coffee is fine for you avoid sugar add some Stevia cinnamon cocoa powder if you want
some sweetness the milk you put in your coffee is super important try to avoid oat milk rice milk go
for dairy go for regular cow's milk or unsweetened nut milks and finally if you're somebody who
is tired in the morning generally try to have your coffee after your breakfast and instead of
before and that can help your glucose levels and that is all we have tim
e for today thank you
for being here I'll see you next [Music] time
Comments
I love the fact that there's no sensory overload in her videos. No fast editing, and no b-roll footage every 2 seconds.
The fact that we get free videos from Jessie on YouTube is priceless., keeping education & knowledge alive. 🙏🙏🙏
Happiness, Jessie. I just found you the other day and started immediately. My blood glucose this morning was 88. Under 100 for the first time in 3 years. I will never do keto again. It appears my body likes a balanced diet that includes veggies & carbs. Thank you for being so much fun as well. Some folks are just too serious and scary.
You have the "weirdest" way of presenting information. What's weird is that nobody does it this way. It's natural and tasteful and stylish and artsy. I love this channel now. You are helping so many people. I hope your channel thrives!
I drink a simplified version of Bullet Proof Coffee created by Dave Asprey. I add butter and a pinch of salt to prepared coffee which is then blended for a minute. Sounds strange but if you really think about it, butter is just processed cream! The blended product comes out creamy with a head of foam and is soooooo satisfying and satiating! Try it to believe it!
Black coffee (empty stomach first thing in the am) spikes my blood sugar by about 5 pts. Coffee with a *little MCT oil and half and half cream Lowers it and it stays down. Odd, but it works for me. Gives me saity, and tastes good.
I am a coffee lover and I’ve been drinking coffee once a day sugar free for about 6 years. When i drink it late in the afternoon it does interfere with my sleep as i’m a bit sensitive to it . Ramadan helps cut down on coffee, i never drink it actually for a month .. Thank you goddess ❤ for these useful hacks You look more comfy with tennis shoes 😉😁
I've given up coffee a few months ago, after 6 years of ubusing it as a stimulant. Apple cider vinegar with soda is my first drink of the day now. I feel calmer and more relaxed.
In my opinion, heavy cream or half-and-half in coffee is the best to slow down glucose spikes. it's magic
One cup of coffee with milk in the morning . I love coffee but restrict to one cup per day . Thank you Jessie . Lots of evidence based tips and advice
I add Cardamom to reduce acidity in the coffee and it sure gives it a nice flavor that I do not need to add sugar. I do put organic coconut cream. I haven't checked with a CGM put next time I'll wear one will check for that. I carry my Cardamom with me if I go out or take my home made coffee.
i literally love her style and vibes smm.
Really interesting, as I had recently noticed that if I do a pin prick test first thing in the morning before I have coffee with dairy milk it's 6.7 but after the same coffee it's 7.6. I shall definitely be trying out the eat before drink ☕ 😊
Hey guys. I can’t have any caffeine or even black tea. I’m sensitive to both caffeine and sugar. Any amount of caffeine sends me into a jittery panicky mess. I just can’t have it at all. I have adhd and I need my brain to be quiet. The only thing that keeps me level is exercise and lots of it. Keep up the good work Jesse! 👍
As my coffee water gets close to boiling (pour-over) I put some of that hot water into a cup, squeeze whatever citrus I have on hand into it, cool with water, and sip it, feeling the cleansing wash into my conduits, replacing lost overnight moisture, and tempering the coffee that' s just around the corner. My absolute favorite is to have herbal tea in the morning, and coffee just before lunch -heaven! but I'm addicted to early coffee. Not the coffee itself, but the taste, the ritual, and fortunately like it black and weak. Jessie is right on. Takes a bit more discipline than I usually have...
Savoury breakfast and no sugar in the morning have totally made a huge impact on my cravings through out the day... It is a very powerful hack to gain back that control against sweets
Great video. I would love to see a video on what the benefits of drinking matcha and green tea are.
Thanks so much! I used oat milk for a while, but I just never felt well. Back to unsweetened almond milk and digestion is much improved. My challenge is to break away from the hazelnut chemical coffee creamer at work. It will be worth it! I can do this! All your work and research is on my side and I appreciate you! 🙏🏼🦋
You are such a jewel Jessy! Thank you!
This woman not only makes me want to change my lifestyle, but also my aesthetic! Love the vibe… Love the style!