When you’re not tracking macros consistently, what you take in can really add up. Sugar intake, for instance, can get out of hand fast. The amount of sugar that the average person takes in each day is increasing, and it’s causing more problems than we think.
A major source of added sugar comes from beverages like coffee, where it lurks in the flavoring agents and sweeteners we add. But instead of giving up the boost you need every morning, or just drinking it black, there are plenty of ways to get the sweet, creamy and flavorful taste you desire in your coffee. So what to put in your coffee instead of sugar?
Here are a few ways to make sure you can enjoy your coffee – hot or iced – while keeping your sugar numbers low.
Coconut Oil and Grass Fed Butter
Before you question putting oil or butter in your drink, give it a try. Adding coconut oil or grass fed butter to your coffee can be a great way to add some healthy fat to your morning routine. Not only does it give your beverage a rich creamy flavor, it also helps satiate your hunger over a period of time, helping you squash cravings.
How to use it:
Add a tablespoon of coconut oil and/or grass-fed butter to your hot cup of brewed coffee and stir. Want to make sure it blends? Mix it up in a blender.
Protein powder
There can never be enough ways to add more protein to your daily intake. Depending on how you mix it (blending helps remove clumps better), you can get a frothy cappuccino-like texture. And the flavor possibilities are endless!
Try it iced:
Add ice, a cup of cooled coffee and a scoop of protein powder to a blender to create a frothy, decadent treat that will not only keep you moving forward, but also keep you satisfied, too.
Almond Milk or Coconut Milk
Sometimes you need the equivalent of a creamer to make it through the morning. Substitute creamer for almond milk or coconut milk to create another unique and creamy texture to your morning beverage of choice.
Helpful Hint:
If you want to add coconut milk to your iced coffee, you will benefit more by adding all ingredients to a blender to ensure that the milk is mixed through evenly (or layer it on for a cool effect).
Spices – Cinnamon or Pumpkin Spice
This is a must try if you still want added flavor without the added fats or sugars. Adding a little bit of cinnamon or pumpkin spice gives you the feeling of a Pumpkin Spice Latte without worrying about going over your macros.
Cinnamon has the benefits of an anti-inflammatory, which can help if you had an intense workout the day before. Just make sure you buy the pure stuff and not the cheap spice powder, which can contain additives.
Try This:
Try making your own pumpkin spice. Pumpkin spice contains a combination of spices – usually cinnamon, cloves, ginger and nutmeg – all of which also contain anti-inflammatory properties. Simply add either spice to your cup of coffee, adjusting for taste.
Almond/Vanilla Extract
Extracts are a great way to add the flavor without the sugar. If you’re a regular baker, then you probably already have some in your kitchen cupboards, though I suggest buying the pure kind to make sure no other additives are in the extract. Even if you buy pure, which can be expensive, you’re still saving money because it does not take a lot to get that flavor boost.
Mix it up:
If you’re really craving that iced vanilla latte taste, try mixing vanilla extract with almond milk, it’s a simple and easy way to get that perfect vanilla latte taste without the sugar.
Mix and Match
Above are just a few ways to spice up your regular coffee intake, and most ingredients above can be mixed and matched to create your perfect blend. Ultimately, keeping your ingredients pure and simple will help you keep better track of the macros you are putting into your body. And reducing sugar will help you stay on track whether you are following your Jessie’s Girls Training Programs or training on your own.
For more tips and ideas about how to stay on track with your macros through your fitness journey, watch the Ask Jessie playlist of my YouTube channel, or become a member to see so much more!
To get even more detailed in the kitchen, become an official Jessie’s Girl by following one of my Jessie’s Girls Training Programs, where I not only guide you through tracking your macros, but also how to eat for the best results. In each one of my training programs, I give you a tailored approach to your nutrition. For more information on how my programs can help you, click on the button below.
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