Start your Day Well
Coffee is a part of most of our mornings, and let's face it is just the best little buzz ever. Coffee is loaded with benefits; B vitamins, potassium, magnesium, manganese and the studies show it reduces the risk of Alzheimer’s and dementia, increases fat burning, makes you less likely to die of a stroke, heart disease, and diabetes. But could your morning coffee being impacting your blood sugar levels?
Studies show that a strong black coffee consumed before breakfast substantially increased the blood glucose response to breakfast by around 50 percent. Stress, or anything that causes the release of cortisol and adrenaline in the body, such as excessive caffeine intake, can lead to a spike in glucose levels. This can have a negative impact on mood, food choices, and impulsive behavior. I love coffee just as much as the next person, so I always pair my morning coffee with a Fab 4 meal to minimize the impact. Rather than going straight to the coffee machine, I recommend breaking your fast with 25-30 grams of protein to support blood sugar levels throughout the rest of the day. The Fab 4 elongates your glucose curve, helps you balance out, and prevents food-related crashes…and thus, cravings. But on days when I am not exceptionally hungry for breakfast, my favorite way to enjoy my morning coffee is with these Be Well Latte recipes.
4 Sugar Free Latte Recipes
- Sugar-Free Protein Vanilla Latte: I love using my Be Well by Kelly protein powder as a way to sweeten a beverage like coffee or tea. Hot or cold, it’s my go-to because it serves up over 20 grams of protein, 16 grams of grass-fed collagen, and 100% organic flavoring and organic monk fruit powder.
- Collagen Golden Turmeric Latte: Curcumin, a yellow pigment found in turmeric, can suppress many molecules known to play major roles in inflammation and it boosts levels of the brain hormone BDNF, which increases the growth of new neurons. You can say see ya later to that post viral inflammation and brain fog.
- Hydrating Peppermint Mocha: During the winter months, exposure to the cold increases sodium excretion and increases our metabolic rate, which increases our hydration needs. I love to add an LMNT chocolate packet to my morning coffee to rehydrate first thing in the morning and help minimize mineral deficiencies.
Protein Packed Iced Chai Latte: I discovered Mud\Watr, a mushroom coffee alternative, as a way to limit my caffeine intake and fell in love with the taste. When I'm looking for less of a buzz, I'll turn to this chai latte recipe to help increase focus, energy levels, and optimize my immune health.
Pro tip from my friends the Quinones family: to get a better consistency with my grass-fed protein (no clumps!), blend your milk and any extras with the protein using a frother / hand mixer in your coffee mug. Pour the coffee over to enjoy a foamy latte experience. PS. the clumpiness or stickiness of the supplement will likely only occur in our beef protein due to the naturally occurring collagen. We made the choice intentionally to not include emulsifiers or fillers that may keep the protein from clumping to maintain the integrity of our ingredients. Instead we advise friends to first fill the blender with liquid followed by the protein powder in a high-powered blender in order to reduce the chance of sticking.