Your Morning Cup of Coffee Reconsidered
My morning routine goes a little something like this: wake up, drink a glass of water, make a pot of coffee, drink said coffee with almond milk (no sweetener), and finally, drink my morning smoothie…my favorite morning ritual.
But after a rough night’s sleep, is there literally anything better than a warm cup of coffee? The coffee lover in me would say no, but researchers from the Center for Nutrition, Exercise, and Metabolism at the University of Bath (UK) would argue otherwise and for reasons you’re probably not expecting.
In a recent study, the researchers from the University of Bath set out to answer whether the quality of sleep followed by coffee first thing in the morning influenced various metabolic markers. The study included 29 adult men and women with an average age of 21 years (SD 1) and average BMI of 24.4 kg/m2 (SD 3.3). Participants were subject to each of the following scenarios followed by an oral glucose tolerance test (OGTT) in the morning:
Participants underwent a habitual night of sleep (lights off with no disruptions)
Participants were disrupted throughout the night (participants were woken up every hour for 5 minutes)
Participants were disrupted throughout the night (participants were woken up every hour for 5 minutes) followed by a cup of black coffee (300mg) in the morning given after 1 hour upon waking and 30 minutes prior to the OGTT
Upon completion of the study, researchers concluded that while there was no difference in peak glucose and insulin concentrations when comparing quality of sleep (scenario 1 and 2), they found that the consumption of black coffee after a disruptive night’s sleep negatively affected these variables with a 50% reduction in insulin response and glucose control. *(It’s important to note that while one night of poor sleep did not appear to affect how our body metabolizes glucose, research shows that overtime, poor quality sleep negatively impacts our metabolic health and blood glucose control.)
This might come as a shock as caffeine and coffee consumption have been encouraged in recent years for a number of different reasons. In addition to its antioxidant profile, observational studies suggest that there are numerous health benefits to coffee consumption including everything from lowering the risk of developing type 2 diabetes and stroke, to improving metabolic activity (burning fat) and physical performance.
But coffee benefits aside, if our blood glucose is not well controlled and concern for insulin resistance develops, our risk for developing chronic disease like diabetes and heart disease (and the sequelae of these complications that develop when these diseases are inadequately controlled) increases drastically. And when it comes to managing and preventing these chronic diseases, what we do today not only matters tomorrow, it also matters 10 years from now.
I must admit, despite these interesting results, the small study size gave me pause and the overall study left me with so many unanswered questions. First, do common additives like milk and sweeteners have any impact on our glucose and insulin levels when compared to black coffee alone? Is there any difference between a good night’s sleep vs disrupted sleep followed by coffee consumption? What are the long-term health implications of coffee consumption prior to food or energy consumption? Is there an optimal time interval between coffee and food consumption? How do other variables like age and underlying health conditions affect these results?
But despite any skepticism, what this study brings to light suggests that rather than having a cup of coffee first thing in the morning (something millions of Americans are guilty of, me included), combining our morning cup of joe with breakfast or amplifying the nutrient density is an easy way to ensure optimal blood sugar balance from the get go. Although much more research needs to be done, with a solution as simple as eating your breakfast alongside your cup of coffee, it’s hard not to jump on board.
So for all of my coffee lovers out there, do not worry! You can still have your beloved morning cup of coffee; there just might be a more optimal way to enjoy it!
Xx, Lauren