Is coffee better with or without sugar? A nutrition diet perspective

October 5, 2025 •

4 min read

According to a 2025 study from Tufts University, coffee consumed with a high amount of added sugar or saturated fat does not provide the same mortality risk reduction as black coffee or coffee with low amounts of additives. The question of whether is coffee better with or without sugar is more than a matter of taste; it's a critical component of a healthy nutrition diet.

Quick Summary

This article explores the nutritional impacts of drinking coffee with and without sugar, covering effects on metabolism, blood sugar, weight management, and overall health. It also provides practical tips for those looking to reduce or eliminate sugar from their daily brew.

Key Points

Healthier by far: Plain, black coffee is the healthier choice, offering antioxidants and very few calories, unlike sweetened versions.
Weight management: Skipping sugar in coffee significantly reduces empty calorie intake and can help with weight management, as shown by studies.
Blood sugar regulation: Added sugars in coffee cause blood sugar spikes, a risk factor for diabetes, while black coffee has minimal impact.
Appreciate true flavor: Removing sugar from coffee allows you to experience the bean's natural flavor profile and nuances, rather than masking them.
Gradual transition: For those used to sweet coffee, a gradual reduction in sugar, rather than going cold turkey, is a more sustainable approach.
Natural flavor alternatives: Spices like cinnamon or a splash of unsweetened extract can enhance flavor without adding sugar.
Consider brewing methods: Some brewing methods, like cold brew, produce a naturally smoother, less bitter coffee, making it easier to enjoy without sugar.

The nutritional showdown: Black coffee vs. sweetened coffee

For many, a cup of coffee is the daily ritual that kickstarts their morning. However, how that coffee is prepared can have vastly different effects on your nutrition and overall health. Black coffee, served without any additions, is a very low-calorie beverage packed with beneficial antioxidants and minimal nutrients. Adding sugar, syrups, and creamers, however, can quickly turn this health-promoting drink into a source of empty calories and added sugars.

The health advantages of black coffee

Drinking coffee without sugar offers a range of potential health benefits, provided it is consumed in moderation.

Low in calories: An 8-ounce cup of plain black coffee contains only 2–5 calories, making it a nearly calorie-free beverage. This is particularly beneficial for weight management, as avoiding sugary additives eliminates a significant source of empty calories.
Rich in antioxidants: Coffee is a leading source of antioxidants in many diets. These compounds help protect your body from oxidative stress and inflammation, which can reduce the risk of chronic diseases.
Supports liver health: Studies have shown that regular consumption of unsweetened coffee is associated with a lower risk of liver diseases, such as cirrhosis and fatty liver disease.
Improves cognitive function and memory: The caffeine in black coffee is known to enhance alertness, focus, and memory. Unlike sweetened coffee, which can lead to energy crashes, black coffee provides a more sustained boost.
Boosts metabolism: Caffeine is a natural stimulant that can increase your metabolic rate and promote fat burning. Research suggests that black coffee intake can temporarily increase metabolism, aiding in weight management.

The drawbacks of adding sugar to coffee

Adding sugar, syrups, or sweetened creamers to your coffee introduces a number of nutritional disadvantages that can negate its inherent health benefits.

Increases calorie intake: A few spoonfuls of sugar can add dozens of calories to your daily intake, contributing to weight gain over time. Many flavored syrups and creamers are even more calorically dense.
Causes blood sugar spikes: Simple sugars are quickly absorbed into the bloodstream, causing blood sugar levels to rise rapidly. While the effect can vary, regular consumption of sugary coffee, especially on an empty stomach, can contribute to insulin resistance and increase the risk of type 2 diabetes.
Negates weight loss effects: A 2023 study found that the weight-loss benefits associated with increased coffee intake were cancelled out by the addition of just one teaspoon of sugar per day. The extra calories from sugar undermine any metabolic boost from the caffeine.
Masks the coffee's flavor: For coffee connoisseurs, sugar can overpower the complex and subtle flavor notes of high-quality beans. Drinking coffee black allows you to appreciate its natural acidity, bitterness, and aromatic profile.

Comparison table: Coffee with sugar vs. without sugar


Feature	Coffee with Sugar	Black Coffee (Without Sugar)
Calories	High (depending on amount)	Very Low (~2-5 calories)
Added Sugars	Significant, leads to health risks	None
Blood Sugar Impact	Can cause spikes, long-term issues	Minimal impact for most
Antioxidants	Present, but benefits can be offset	Present and active
Weight Management	May contribute to weight gain	Can aid in weight loss
Cardiovascular Health	Reduced benefit with high sugar/fat	Lowered risk of cardiovascular disease
Taste Experience	Masks natural flavors with sweetness	Allows full appreciation of bean's profile

Transitioning to a sugar-free brew

Breaking the habit of adding sugar to coffee can be a gradual process. Your palate can adjust over time, and a few simple strategies can make the transition easier.

Practical tips for a healthier coffee habit

Gradually reduce the amount: If you use two teaspoons of sugar, try cutting it to one and a half for a week, then one, and so on. Your taste buds will slowly adapt to less sweetness.
Use natural flavor enhancers: Introduce spices like cinnamon, nutmeg, or a dash of unsweetened cocoa powder to add flavor complexity without the sugar. A few drops of vanilla or almond extract can also provide a hint of sweetness.
Try different brewing methods and beans: Certain roasts and origins have naturally sweeter or less bitter profiles. Cold brew coffee, for instance, is known for its smooth, low-acidity taste, which can be more palatable without sugar. Experiment with light or medium roasts to find one you enjoy black.
Pair your coffee with a snack: Pairing your black coffee with a piece of fruit or a small handful of nuts can provide the sweetness you crave from a more nutritious source.
Mindful drinking: Take time to appreciate the aroma and unique flavor notes of your coffee. Focusing on the sensory experience can shift your mindset away from the need for added sugar.

Conclusion

While the choice of whether to add sugar to your coffee is a matter of personal preference, the nutritional evidence is overwhelmingly in favor of drinking it black. Black coffee delivers a wealth of health benefits, including weight management support, antioxidant intake, and lower risks of chronic diseases, without the negative impacts of added sugar. Making a conscious effort to reduce or eliminate sugar from your coffee is a simple yet effective step towards a healthier diet. For those with diabetes or specific health concerns, it's always best to consult with a healthcare provider for personalized advice. Ultimately, embracing the authentic flavor of coffee can be a rewarding journey for both your palate and your well-being.

For more detailed nutritional information, consult the resources available at the American Heart Association and Healthline.

Frequently Asked Questions

While honey is a natural sweetener and has some trace minerals, it is still primarily sugar and contains similar calories. For health purposes, it should be consumed in moderation or avoided, as it can still contribute to blood sugar spikes and extra calories.

Adding milk or cream, especially sweetened versions, can increase the fat and sugar content of your coffee, which can negatively impact the health benefits. Unsweetened dairy or plant-based alternatives with low carbohydrate counts are better choices.

Drinking black coffee can support weight loss efforts by boosting metabolism and helping to mobilize fats. However, this effect is best achieved when avoiding the extra calories and sugar that can negate these benefits.

You can transition by gradually reducing the amount of sugar over time. Experiment with different roasts, as lighter roasts can have sweeter notes. Pairing coffee with naturally sweet foods can also help your palate adjust.

Consider adding natural spices like cinnamon, nutmeg, or cardamom directly to your coffee grounds before brewing. A small amount of unsweetened cocoa powder or a few drops of vanilla extract can also be effective.

While a sugary coffee might provide a quick energy burst, it is often followed by a crash as blood sugar levels drop. The caffeine in black coffee provides a more sustained and reliable boost in alertness and focus without the subsequent energy slump.

For most people, decaf black coffee is the healthier option. It still provides antioxidants and flavor without the potentially negative impacts of added sugar. For those with diabetes, decaf may be a safer choice to avoid any temporary insulin sensitivity issues associated with caffeine.