You may be ordering the unhealthiest coffee on the list (Image: Getty)
For many of us, coffee is a non-negotiable daily essential. The day feels incomplete without a delicious mug of the brew of your choice, and that’s just how it is.
Navigating the menu of a coffee shop to make a health-conscious choice can be a minefield, because in most coffee orders hidden sugars, syrups, and sweeteners are lurking just beneath the surface.
With that in mind, a fitness expert has ranked the most popular coffee orders ‘from unhealthiest to healthiest’, shared what she believes is the ‘magic number’ of cups you can drink in a day without going overboard, and busted some dairy myths along the way.
Speaking to coffee bean retailer Coffee Friend, fitness expert and professional actress Kelly Michelle Gray has ranked them cuppas and suggested some switches that may be worth making.
A personal trainer, wellness coach, and fitness expert for Ideal World TV, Kelly’s rankings may come as a surprise to many — because many of us are guilty of ordering some of the ‘unhealthiest’ coffees on the list.
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The humble latte holds many secrets within its cup (Image: Getty)
From the truth about whether your dairy-free latte is actually better for you or why popular alternatives like soya or oat milk in coffee shops might not be the nutritional win consumers expect, Kelly breaks down the science behind the steam.
Unhealthiest coffee orders ranked
Pumpkin Spice Latte
“The one we all crave in the autumn months, a pumpkin spice latte, is the worst coffee for you health-wise,” shares Kelly.
“It has the highest fat content of any other coffee combination, as well as the highest sugar levels. A medium-sized pumpkin spice latte has around 350 calories.”
Mocha
Next up is the mocha.
“This is a firm favourite for many people,” says Kelly, “Unfortunately, they’re not very healthy due to the amount of high sugar that comes with chocolate being added in — as well as the high milk intake.”
While delicious mochas are fine on occasion, the fitness expert warns against indulging in these bad boys on a daily basis.
Latte with flavouring
Kelly shares: “Lattes already have a high amount of milk, which isn’t the healthiest option. But adding a flavouring on top of that, will add another 30-40 calories from just one pump to your drink.”
Some are worse than the other, according to the physical trainer: “Seasonal favourites, including salted caramel and hazelnut, are some of the unhealthiest coffee options.”
Matcha Latte
The matcha girlies are in for a rude awakening, because according to Kelly, these elixir-like green drinks are high on sugar.
“Like the chai latte, matcha has connotations of being a healthier option — especially as it’s green. However, they add a lot of sugar to matcha lattes in order to taste good,” warns the expert.
Chai Latte
Kelly explains: “The chai latte does sound like it could be a healthy option, but it has a lot more sugar than a lot of the drinks [listed below]. As tasty as they are, they’re not as healthy as they sound.”
Latte without flavouring
“A latte — whether served hot or cold — is mainly milk with a little bit of coffee, so you’re easily going to consume a lot of fat and sugar when they add in quite a bit of milk. Most coffee shops will use whole milk for lattes, too.”
Who knew the humble latte could be hiding so many (unhealthy) secrets?
It’s the ‘worst coffee’ for you health-wise (Image: Getty)
Flat white
“Flat whites are very similar to a cappuccino. However, a flat white is made with quite a bit of foamy milk, so your sugar and fat intake is a bit higher. You can also get through these quicker, as they’re a smaller drink,” shares the fitness and nutrition expert.
Macchiato
“A macchiato is very similar to a cappuccino when looking at its nutritional value,” shares Kelly.
Nevertheless, since the macchiato is a smaller drink in size, coffee enthusiasts may be “tempted to have another drink afterwards or even a treat with it,” cautions Kelly.
Cappuccino
According to the fitness expert: “A cappuccino has a good balance between milk and coffee, and that’s good to have an even mix. But as there is a lot of milk, those calories and fat can quickly add up. They will also add a sprinkle of chocolate on the top.”
Coffee with milk
Finally some healthy options on the list, as Kelly shares: “Coffee with skimmed milk is the healthiest as it has the least calories and fat intake. A coffee with a dash of oat milk is also healthy, while semi-skimmed milk has a few more calories than skimmed and oat milk.
“Coffee with whole milk is another option, but it has the highest amount of fat intake as well as calories, including dairy-free alternatives.”
Espresso
“Espressos are always a good option to go for,” according to the fitness expert.
“You can opt for a single or a double espresso. Espressos are the most pure coffee you can have, but I wouldn’t recommend too many as they’re very high in caffeine.”
Consuming up to 400mg of caffeine a day is considered to be safe for most adults (Image: Getty)
Black coffee
Some things you just can’t go wrong with — and black coffee is one of them.
“You can’t go far wrong with a black coffee. Very similar to the americano, but a bit more watered down.”
Americano
So which coffee order according to Kelly, is the healthiest of the lot, the king of the kings?
“Americanos are the healthiest coffee you can opt for as there is no added sugar or preservatives. They’re simple but effective if you need a pick-me-up in the morning.”
Is drinking coffee good for you?
Kelly shares that drinking caffeine may improve your physical performance, as it can help you feel more alert and on the ball — ready to take on the day ahead of you. They also may have a lower risk of developing type 2 diabetes.
“From a health perspective, 2-5 cups of coffee a day are great for your health, as long as you keep the coffee clean. By that, I mean opting for an americano, black coffee or an espresso. You can add a dash of milk, but go for skimmed or a dairy-free alternative such as unsweetened almond milk.”
The Mayo Clinic echoes the same health advice, stating “400 milligrams (mg) of caffeine a day seems safe for most adults. That’s about the amount of caffeine in four cups of brewed coffee.”
With that being said, Kelly has a clear warning: “Too much caffeine can cause anxiety. It can also alter your sleeping patterns if you drink coffee too late in the day. It can also have a negative effect on people suffering from bowel conditions such as IBS. It can also give you an increased heart and breathing rate.”
Which milk is healthier?
Busting some dairy myths along the way, the fitness expert explains: “Everyone thinks that drinking dairy-free alternative milk means your coffee is healthier but this isn’t always the case. Most coffee shops only use the sweetened version of these alternative milks, meaning there is a lot of extra sugar involved.
“The healthiest milk is either skimmed or semi-skimmed. For a dairy-free drinker, the best one would be almond milk as it has the lowest calories and sugars.”