10 May Tea, Sugar & Cream: Coffee Additives & Alternatives
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Tea, Sugar & Cream: What to Put in Your Cup?
Coffee and tea are a great way to stay hydrated in Ramadan, as long as you are keeping in mind daily caffeine maximum consumption limits. Many teas have caffeine in them, in which case the same guidelines pertaining to limiting caffeine intake to 300mg daily apply. However, there is often a much higher caffeine content in coffee than tea.
For example, an 8-ounce cup of coffee may contain 75-100mg of caffeine, whereas an 8-ounce cup of tea may only contain 15 mg (oolong tea), 30 mg (green tea) or 50mg (black tea). Thus, tea can also be enjoyed in Ramadan in moderation.
Naturally sweet fruity teas are often a great substitute for sugary drinks, too!
Caution: Sugar in your coffee and tea
Many coffee and tea drinkers are at risk for sabotaging their health goals in Ramadan due to excessive amounts of added sugar. Added sugars can lead to increased weight gain and poor control of blood sugar levels.
Added sugars are also bad for your teeth and need to be carefully consumed in moderation. The World Health Organisation (WHO) advises against consuming more than a maximum of 25 grams of added sugar (approximately 6 teaspoons) per day. (8)
In Ramadan, it is wise to ensure that your calories consumed are coming from nutritious food sources as your feeding window is limited. Click HERE to learn more about hydration and fuelling yourself right by downloading our free Healthy Eating Ramadan Checklist!
Added sugar contains neither nutrients nor vitamins, so there is no reason to be consuming it in Ramadan. Dietitian Noura Sheikhalzoor strongly advises against consuming sugar-sweetened beverages in Ramadan.
Fortunately, one of the easiest ways to cut out added sugar is to remove the sugar in your tea and coffee and sweeten with stevia or honey, instead. These naturally occurring sweetening options are significantly better options compared to added sugar. Stevia is a plant-based and calorie-free natural sugar replacement. Honey has beneficial nutrients and contains healing properties.
If you’re consuming coffee or tea this Ramadan, commit to trying alternative sugar replacements for effective weight management. Ensure that your coffee consumption is ALSO supported by a healthy meal plan while fasting for optimal energy!
Enjoy your coffee as part of a holistic healthy Ramadan lifestyle! Luckily, we’ve got you covered!
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- Eddy, N. B., & Downs, A. W. (1928). Tolerance and cross-tolerance in the human subject to the diuretic effect of caffeine, theobromine and theophylline. Journal of Pharmacology and Experimental Therapeutics, 33(2), 167-174.
- Armstrong, L. E., Pumerantz, A. C., Roti, M. W., Judelson, D. A., Watson, G., Dias, J. C., … & Kellogg, M. (2005). Fluid, electrolyte, and renal indices of hydration during 11 days of controlled caffeine consumption. International journal of sport nutrition and exercise metabolism, 15(3), 252-265.
- Maughan, R. J., Watson, P., Cordery, P. A., Walsh, N. P., Oliver, S. J., Dolci, A., … & Galloway, S. D. (2016). A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. The American journal of clinical nutrition, 103(3), 717-723.
- Mayo Clinic Staff. (2017, April 14). Caffeine content for coffee, tea, soda and more. Retrieved from http://www.mayoclinic.org/
- Armstrong LE, Casa DJ, Maresh CM, Gaino MS. Caffeine, fluid-electrolyte balance, temperature regulation, and exercise-heat tolerance. Exerc Sport Sci Rev, 2007;35(3):135-40.
- Killer, S. C., Blannin, A. K., & Jeukendrup, A. E. (2014). No evidence of dehydration with moderate daily coffee intake: a counterbalanced cross-over study in a free-living population. PloS one, 9(1), e84154.
- Passmore, A. P., Kondowe, G. B., & Johnston, G. D. (1987). Renal and cardiovascular effects of caffeine: a dose–response study. Clinical science, 72(6), 749-756.
- Lindmier C. (2015, March 4). WHO calls on countries to reduce sugars intake among adults and children. Retrieved from http://www.who.int/