This content was created by Girlboss in partnership with Atkins.
Coffee is a contentious beverage. And we’re not just talking about the hot debate over the best way to consume it (we’re Team Shaken Espresso, all the way). We’re talking about the age-old question that plagues our Google searches: is coffee good or bad for you? (More on that later).
Whether your brew of choice is an iced Americano, a vanilla oat milk latte, or a frappuccino piled high with whipped cream and caramel drizzle (yes, it still counts), you’ve probably Googled a coffee-related health question at some point.
Does coffee really improve heart health?
Why do I get heart palpitations after chugging an XL black coffee?
Can I drink coffee on an empty stomach?
Instead of Dr. Google answering your most pressing coffee questions, we tapped Dr. Lahana Vigliano, a board-certified clinical nutritionist and the founder and CEO of Nuvitru Wellness, a nutrition and dietician clinic based in Austin and Houston, Texas.
Refill your cuppa and let’s dive right in.
Is coffee good for you?
If you were looking for a “yes” or “no” answer, unfortunately, it’s not that simple. The real answer? “It depends,” says Dr. Vigliano. “Yes, coffee has well-documented health benefits, but whether you should drink it really depends on how your body responds. The caffeine in coffee is a stimulant that can boost energy, alertness, and focus. But that same caffeine can also trigger feelings of anxiety, restlessness, or even disrupt sleep for some people.”
Did you know that coffee is packed with antioxidants like chlorogenic acids, quinic acid, caffeic acid, catechins, and epicatechins? Some articles say that coffee can reduce your risk of type 2 diabetes, liver and endometrial cancers, Alzheimer’s, heart disease, and other chronic illnesses. According to a decade-long study by Tulane University in Louisiana, morning coffee drinkers were 31% less likely to die of cardiovascular disease and 16% were less likely to die earlier of any cause at all than those who drank no coffee.
But how legit are these studies? “Most of these are observational studies, meaning they show a link but don’t prove that coffee causes these benefits,” says Dr. Vigliano. “Still, given coffee's antioxidant power, there’s definitely some merit to these findings.”
The most important thing, according to Dr. Vigliano, is to listen to your body. “If coffee makes you feel good and energized without negative side effects, enjoy it! If it leaves you feeling off, it might be worth cutting back or exploring other options.”
Can I drink coffee on an empty stomach?
“Yes, you can drink coffee on an empty stomach, but it’s not always the best idea for everyone,” says Dr. Vigliano. “Coffee stimulates acid production in the stomach, which can lead to issues like heartburn, acid reflux, or an upset stomach, especially if there’s no food to buffer it. It can also spike cortisol (your stress hormone), which many women are working to balance. Cortisol naturally spikes in the morning, but extra caffeine triggers adrenaline and activates ‘fight or flight’ response. Some women also report a negative impact on blood sugar balance with coffee on an empty stomach.”
Is there an ideal time to consume coffee? When should you limit your caffeine consumption?
We’ve all been there. The 3 p.m. slump hits and you still have two more meetings left in the work day, so you decide to pour yourself another cup of coffee—and you end up staring at the ceiling until 1 in the morning because you’re wired. “Too much caffeine later in the day can impact your sleep quantity and quality,” says Dr. Vigliano. She recommends drinking your coffee with or after breakfast and having your last cup by noon. If you’re craving that afternoon coffee, opt for a decaf version instead. Dr. Vigliano raves about Savorista Coffee (it’s women-owned!).
How can I add more benefits to my coffee?
Your iced coffee is the perfect base for mix-ins that can up your protein, support stress hormones, or add healthy fats to your diet. Dr. Vigliano breaks down her favorites:
☕ Make your coffee go further by adding protein powder or collagen powder. It’ll help you start your day off with some protein—especially if you’re not a big breakfast person.
☕ If you can tolerate dairy, choose organic cream or for the lactose-intolerant girlies, almond or coconut milk are great too.
☕ Add healthy fats with MCT oil
☕ Adaptogens and superfoods like Reishi mushroom powder and maca powder can help support your stress hormones.
☕ Cinnamon is a great way to add flavor to your coffee (and additional antioxidants) without the extra sugar.
☕ Honey, a splash of maple syrup, or monk fruit (a sugar substitute) will add the perfect amount of sweetness to your coffee.
Want coffee with all of the added benefits in one easy-to-sip container? Atkins’ Iced Protein Coffee Shakes have 15 g of protein per serving and come in drool-worthy flavors like Pumpkin Spice, Café Caramel, Mocha Latte, Black Tea Honey Latte, and more. It’s a delicious, protein-packed pick-me-up on the go. Apologies in advance to your favorite barista.
“But isn’t Atkins a weight loss brand?” Yes and no. While the Atkins diet had past roots in weight loss, it’s evolved to be more about finding an eating approach and lifestyle that suits your specific goals and needs. So, maybe you want to try a low-carb diet for health reasons. Or, maybe you love snacking but want to find snacks that will give you more energy throughout your day. Or, maybe you’re happy with where you’re at right now, but just need meal-planning help to save time during your work week. All of the above is a-ok, and Atkins wants to help empower you with the resources you need to take control of your diet and lifestyle.
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