Brewing Balance: How Coffee Can Affect Diabetes

Editor’s Note: Caffeine intake can vary from person to person with diabetes mellitus, so if you have questions or concerns, talk to a member of your healthcare team.

While some studies show that both caffeinated and decaffeinated coffee may reduce the risk of developing type 2 diabetes (T2D), other research indicates that caffeine may make it harder to keep blood glucose levels in check.

Caffeine and T1D

With mixed reviews on whether or not coffee consumption is good for T2D, others may wonder about the effects of caffeine on type 1 diabetes (T1D) and if coffee is okay to drink. The good news and short answer is yes, BUT in moderation and with monitoring.

T1D individuals should know several factors when consuming their daily coffee hug, energy drinks or caffeinated sodas. The first point is that, yes – caffeine does affect blood sugar levels and insulin use.

Read on to learn the facts and risks of caffeine and diabetes. 

Here are Some Pros & Cons of Drinking Coffee

If you love your morning mojo and have no plans to stop the lifeblood of your day, we may have some good news for you. Caffeine increases the effects of certain neurotransmitters, serotonin and dopamine. These natural stimulants help regulate mood, memory and digestion and give you a heightened surge of energy.

Pros of Caffeine Use Include:

• Increased concentration
• Antioxidant properties
• Energy/mood enhancement
• Reduced risk of developing Alzheimer’s disease, dementia and cognitive decline
• Lower risk of coronary heart disease and type 2 diabetes
• Coffee has been known to boost physical activity 
• Caffeine may protect against oxidative stress and reduce the damage of free radicals in the body.

Cons of Caffeine Use Include:

• Sleep problems
• Anxiety, dizziness, shakiness, headaches
• Dehydration
• Increased blood pressure
• Heart palpitations
• Addiction
• Incontinence

Caffeine Intake and Diabetes

If you have T1D, knowing the risks and effects of caffeine consumption is essential. Keep reading to learn the best way to indulge your caffeine intake safely.

Caffeine and Blood Sugar

If you’re wondering, does caffeine affect blood sugar? It most certainly does. Even a tiny amount of caffeine (200 milligrams) can cause blood sugar levels to rise or fall in some patients. This varies from person to person.

We also know that caffeine raises certain stress hormones, like epinephrine/adrenaline, which may increase blood sugar. Moreover, epinephrine may prevent the body’s cells from making insulin and prevent the cells from processing sugar.

Caffeine and Sleep

We all know that too much caffeine can hinder our ability to get a good night’s rest, and a lack of ZZs has been shown to contribute to insulin resistance in type ones.

 Most importantly, the spike in your blood glucose may be due to insufficient sleep (too much caffeine or coffee intake that day).

Though caffeine does not cause the dawn phenomenon, it can trigger the release of adrenaline, which raises blood sugar levels. 

Caffeine and Insulin

Caffeine may also affect how the body uses insulin, leading to higher or lower blood glucose levels. It can also impact insulin production by decreasing insulin sensitivity and increasing stress hormones.

Insulin Sensitivity

Insulin sensitivity refers to how adeptly the body’s cells respond to insulin or how effectively the body uses insulin to lower blood sugar levels. Caffeine can hinder insulin sensitivity in some cases, while in other instances, the compounds in coffee (chromium, magnesium and polyphenols) may improve it.

Metabolic Syndrome

One alarming T1D study with the National Institutes of Health (NIH) showed those who drank five or more cups of coffee a day had an increased risk of developing metabolic syndrome, a group of conditions that may contribute to the higher risk of stroke, heart disease, and type 2 diabetes.

Important Fact: Another finding showed that drinking six cups of coffee daily was associated with a 33% lower risk of type 2 diabetes.  

Caffeine and Self-Control

Like most things in life, moderation is key. The safest bet is to limit the amount of caffeine in your daily routine to an medium level. A new study by the U.S. Food and Drug Administration (FDA) recommends that healthy adults limit their caffeine intake to 400 milligrams daily, roughly four to five cups of coffee. However, the FDA’s guidelines are unclear for people with diabetes.

Since the general recommendation is to keep coffee consumption to under 400 milligrams, individuals with chronic conditions like diabetes should consider this.

Additionally, we know too much coffee intake is linked to dehydration, insomnia, and anxiety—all issues that can aggravate blood glucose levels. Also, in some cases, excessive caffeine (higher coffee consumption) can have long-term effects like thinning bones and cardiovascular problems.

Coffee Drinking Guidelines

In addition to the pros and cons of your daily coffee consumption, here are some tips for enjoying your brewed bliss.

Timing is Everything

The time of day you drink caffeine kick also plays a vital role in how your body responds to it. A cup of Joe in the morning may be fine, but a cup after lunch might spike your sugars.

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Fun Fact: An estimated 46.3% of adults in the United States drink coffee - that's 400 million coffee cups a day.

Limit Added Syrups and Sugar

You probably know a Starbucks peppermint white chocolate mocha is loaded with sugar and carbs. But did you know a Grande mocha (16 FL oz) has 72 grams of sugar, 74 grams of carbohydrates, and 510 calories?!

Steer clear of sweetened beverages and try moderate consumption in smaller sizes for special occasions. Also, if you must add milk to your coffee, choose the skimmed or lactose-free variety.

Pro Tip: A new study by Harvard Health found that even some artificial sweeteners, due to their ingredients, have even caused blood sugar levels to rise.

What about Decaf?

Try to limit the amount of caffeine in your daily routine. The general recommendation is to keep your coffee consumption to about four to five cups. After that, switch to decaffeinated coffee or tea.

Some health professionals follow the idea that people with diabetes who drink caffeine and struggle with the adverse effects of blood sugar may want to try a decaffeinated variety. Decaf coffee can provide the same benefits, antioxidants and minerals without affecting insulin sensitivity. Plus, ordering plain black coffee (without milk or sweetener added) may be the best way to keep glucose numbers in check.

Too Much Coffee or Hypoglycemia (Low Blood Sugar)?

Too much caffeine can also result in an elevated heart rate, shaky hands, and the dreaded jitters. Beyond the impact on the nervous system, physical symptoms include sweating, headaches, stomach aches, and dizziness. Mentally, too much caffeine can contribute to irritability, insomnia and trouble concentrating. These same symptoms can be associated with low blood glucose (hypoglycemia) levels.

T1D Bean Philosophy

Unfortunately, there is no easy answer for diabetic coffee drinkers, and the effects of caffeine on T1D research remain inconsistent. Like dosing insulin, moderation and note-taking may be necessary when consuming caffeine. Moderate coffee consumption is a safe bet for everyone. This includes caffeinated sodas and energy drinks, which in small amounts are fine, but prolonged use can lead to cardiovascular disease and coronary heart disease if not kept in check.

Whatever your coffee consumption habit, checking in with your healthcare team to determine how much caffeine is safe is vital. It’s all about striking a balance and avoiding extremes. Remember, temperance and planning lead to success and healthy living.