Many coffee lovers following the Mediterranean diet wonder what they can put in their coffee. The Mediterranean diet is one of the most effective when following a heart-healthy diet, as it is packed with fresh fruits, vegetables, whole grains, and healthy fats. The Mediterranean way of life has been shown to promote overall wellness and reduce the risk of heart disease. This article provides valuable insights into what you can put in your coffee while following the Mediterranean diet. Remember to visit the recipe page to find more foods and beverages following Mediterranean-style dietary patterns.
The Mediterranean Diet: A Foundation for Health
The Mediterranean diet emphasizes fresh, whole foods, mirroring the traditional eating habits of those living in the Mediterranean region. A traditional Mediterranean meal generally consists of 80% fruits and vegetables, and about 20% meat. Heavy meat dishes are saved for special occasions like Easter or weddings. This diet is rich in:
- Fruits and Vegetables: Mexicans use plenty of fresh vegetables, herbs, and hot spices.
- Whole Grains:
- Healthy Fats: Extra virgin olive oil is a Mediterranean staple and has excellent health benefits.
- Legumes:
- Nuts and Seeds:
It limits the intake of processed foods, red meat, and sugary items.
Coffee and the Mediterranean Lifestyle
Enjoying a strong black cup of coffee in the morning is also common. Coffee itself has many health benefits. It is packed with antioxidants and bio-compounds that can protect against heart disease, congestive heart failure, and stroke. Research on coffee’s beneficial effects on cardiovascular health is conflicting due its high caffeine content. For example, caffeine may cause anxiety, headaches, or palpitations in some individuals. However, for other people, recent studies highlight the benefits of light to moderate coffee consumption on heart health (1, 2, 3). Coffee intake may also be beneficial in preventing certain cancers and inflammatory diseases. The recommended dosage of coffee to reap these health benefits is one to four cups per day.
In many Mediterranean regions, coffee is a beloved beverage often served in small cups called “demitasse.” It is also a daily habit for many in the Mediterranean, with some drinking coffee multiple times daily. For example, in Italy, it is expected to have a morning espresso as a quick pick-me-up. In Greece and Cyprus, coffee is usually consumed more leisurely. How coffee is prepared in the Mediterranean also differs from how it is prepared here in North America. In Greece (and east-Mediterranean Turkey), coffee is usually boiled over the stovetop, in a briki, without a filter. In Italy, coffee is made using an eight-sided aluminum pot, similar to an espresso machine, called a moka pot. The Greek briki method uses finely ground coffee. The health benefits can be enjoyed both ways. I will tell you that traditional Italian espresso and coffee are occasionally sweetened with cane sugar. In Greece, sugar is often added directly to the pot when coffee is being brewed.
Read also: A Review of the Mediterranean Diet in Kidney Disease
The Problem with Modern Coffee Creamers
Mainstream coffee shops and their trending fat and sugar-loaded caffeine concoctions have become a craze. Commercially prepared sweetened creamers at grocery stores can also be high in calories, saturated fat, and added sugars. Consuming large amounts of coffee with these ingredients daily can lead to obesity, elevated total cholesterol, LDL-cholesterol, and/or triglycerides, and increase your risk of heart disease. Even adding natural ingredients like heavy cream, half-and-half, and sugar may not be the best option for heart health. You won’t see a Mediterranean sipping a Caramel Macchiato, using an artificial sweetener like Splenda or artificial coffee creamer.
Mediterranean-Friendly Coffee Creamer Options
A Mediterranean diet coffee creamer is usually steamed whole milk. They savor their morning expresso, café au lait, or cappuccino without artificial ingredients. So, what CAN you put in coffee while following a Mediterranean diet?
- Milk: Adding milk to coffee has led to some controversy over the years. Some studies suggest that adding milk decreases coffee’s antioxidant activity and absorption of beneficial chlorogenic acids. These negative effects may be related to the larger fat molecules in dairy. Either way, my suggestion is to add what you will enjoy drinking. Just remember to practice moderation and be mindful of the conflicting evidence.
- Skim or Low-fat (1%) Milk: This is a good option if you want a skinny latte. Opt for whole milk for a creamier texture, or skim milk for a lighter option.
- Whole Milk: If you have to choose between whole milk or half and half as a coffee creamer, pick whole milk. Whole milk contains 30% of its total calories from saturated fat and will also have less cholesterol than half and half.
- Evaporated Milk: I said evaporated milk, not condensed milk. These are completely different types of milk and should not be confused.
- Non-fat Milk Powder: As a powdered alternative, non-fat milk powder can add creaminess without fat. Keep in mind this is not lactose-free.
- Plant-Based Milks:
- Almond Milk: If you want a creamy touch in your coffee, try almond milk. This plant-based alternative adds a delicate nutty flavor while keeping your coffee lactose-free and in line with the Mediterranean diet. Have you experimented with plant-based alternatives?
- Soy Milk: This plant-based, lactose-free option adds creaminess but with more protein than almond milk. Soy milk protein may also help reduce harmful LDL-cholesterol and triglycerides, which benefit cardiovascular health.
If you’re lactose intolerant, almond, oat or coconut milk are good coffee creamer options if they aren’t pre-sweetened.
Sweeteners in Moderation
I’ll reiterate this very quickly…for the simplest way to enjoy coffee on the Mediterranean diet, drink it black. However, this option may not sound pleasant for those accustomed to adding cream and sugar. I understand completely.
- Natural Sweeteners:
- Honey: A natural energy source that has vitamins and minerals. It is a popular sweetener used in the Mediterranean. One teaspoon of honey = 6 grams of added sugar.
- Maple Syrup: Another natural sweetener with vitamins and minerals. One teaspoon of maple syrup = 5 grams of added sugar.
- Other Sweeteners:
- Sugar: Yes, regular sugar IN MODERATION. One teaspoon of sugar = 4 grams of added sugar.
- Stevia: A non-nutritive sweetener that comes from the Stevia plant. It’s 200 to 400 times sweeter than table sugar and is FDA-approved.
- Monk Fruit: Another calorie-free, non-nutritive sweetener derived from plants.
In May 2023, the World Health Organization stated that the chronic use of non-sugar sweeteners may be linked to a modest increase in diabetes, hypertension, and stroke. Contrary to this, other studies suggest cardiometabolic benefits to using non-sugar sweeteners instead of sugar-sweetened beverages.
Read also: Delicious Mediterranean Recipes
Flavor Enhancers
- Spices:
- Cinnamon: This adds a warm and fragrant flavor to your coffee. Cinnamon blends with the natural bitterness of coffee and adds a touch of Mediterranean flair to your morning routine.
- Turmeric: Add 1/4 to 1/2 a teaspoon to coffee for antioxidant, anti-inflammatory, and other health benefits.
- Cardamom: In many Middle Eastern countries, cardamom is used to enhance the flavor of coffee. Its distinctive floral and citrusy notes give your cup of joe a unique twist.
- Extracts:
- Vanilla Extract: A small amount of pure vanilla extract can do wonders for those who crave a hint of sweetness. Opt for high-quality vanilla extract.
- Other:
- Unsweetened Cocoa: Add a teaspoon to give your coffee a chocolatey, mocha-esque boost of antioxidants.
What to Avoid
- Artificial Creamers:
- Excessive Sugar:
- High-Fat Additives:
The Art of Savoring
Those who live in the Mediterranean region savor their food for hours with family and friends. They take their time, have long conversations, eat slowly, and socialize. Drinking wine is a tradition. It’s a good rule of thumb to limit your alcohol intake to 1 glass of red wine (5 oz) for women and 2 glasses (10 oz) for men per day. Not only will excess alcohol damage your liver but it adds approx. 100 calories to your daily intake per glass. Mineral water and water, in general, are essential components of the Mediterranean diet. Natural mineral springs abound in Italy and other countries in the region. They contain nutrients that have been steeped in volcanic soil, Some help prevent bone loss and have other health benefits.
Creamer vs. Milk: Understanding the Key Differences
Have you ever stood in front of your coffee station, contemplating what to add to your brew, and found yourself questioning the difference between creamer and milk? If so, you’re not alone. For many coffee enthusiasts, the choice between these two creamy options can feel overwhelming, especially when each brings a unique texture and taste to your favorite drink. The significance of this choice goes beyond mere preference; it taps into the broader conversation about dietary habits, food processing, and the role of ingredients in our beverages. While milk has long been a staple in many households, creamers have rapidly gained popularity, especially with their appealing flavors and convenience. Here’s a breakdown:
- Milk: Milk is a natural liquid produced by mammals, predominantly cows, although other animals like goats, sheep, and even camels provide milk too. Milk contains two main types of proteins: casein and whey. The fat content varies depending on the type of milk. The nutritional profile of milk supports various bodily functions. It provides a good source of calcium, which is vital for bone health, and proteins that are essential for muscle repair and growth. Milk offers a subtle, creamy flavor that enhances the natural taste of coffee without overpowering it.
- Creamer: Creamer, on the other hand, is a processed product designed to enhance the creaminess and flavor of beverages, particularly coffee and tea. One of the most appealing aspects of creamers is the variety of flavors available. Creamer is often sweeter and more flavorful, creamers can significantly alter the taste of coffee. While creamers can enhance the flavor of coffee, they often contain added sugars, artificial flavors, and preservatives. Non-dairy creamers, in particular, may have a higher fat content from vegetable oils and often lack the nutritional benefits that whole milk provides.
Read also: Mediterranean Diet, Instant Pot Style
tags: #mediterranean #diet #coffee #creamer