Good news: Just because you have diabetes doesn’t mean you have to pass up that morning java. In fact, regular coffee intake may actually reduce your risk of type 2 diabetes, suggests a review published in July 2014 in the journal Nutrition. “I have long thought coffee has gotten a bad rap,” says Norwood. “I consider fresh-brewed coffee a minimally processed real food when nothing else is added to it.”
Coffee could help you better control your diabetes, too. The July 2014 study suggests that long-term habitual coffee intake may increase glucose tolerance, or the body’s ability to process sugar, and could also help improve your body’s insulin sensitivity.
Just make sure to limit your coffee habit to no more than 400 milligrams of caffeine per day, or three to five 8-ounce cups of coffee, as per the 2015–2020 Dietary Guidelines for Americans. Note that some studies in the aforementioned review suggest that non-habitual, occasional coffee intake could have a negative effect on insulin sensitivity — so it might be better to make a cup or two part of your daily routine.
When it comes to what you put in your coffee, try to avoid adding sugar — including table sugar, flavored syrups, agave syrup, and honey. And keep in mind that most coffee creamers contain sugar, too. If you want a little substance or sweetness with your coffee, order a nonfat cappuccino (espresso with milk), or stir in a little cinnamon as a natural sweetener.