3 Steps for a Healthier Latte from a Dietitian
Lattes are more than just a warm blend of espresso and milk; they’re a comforting ritual that many of us cherish daily. But did you know that with a few simple tweaks, you can turn your morning brew into more than just a caffeine boost? Here are three simple steps to transform your latte into a healthier beverage.
Step 1: Choose the Right Milk
The milk you choose can significantly impact your latte's nutritional profile. With numerous options available today, it can be confusing to navigate which choice best suits your needs. Your selection may be influenced by general preference, dietary requirements, or curiosity about different options. Let’s break it down:
Dairy milk offers about 8 grams of protein per 8 ounce glass. This can be particularly beneficial if you’re having a lighter breakfast, as protein helps keep you satisfied throughout the morning. Soy and pea milks provide comparable protein to that of dairy milk. In contrast, nut-based milks, such as almond or cashew, typically have lower protein levels but are rich in heart-healthy fats. Since nut milks are made primarily from water and a small amount of nuts, they are also usually lower in calories, making them a good option if you’re looking to reduce calorie intake from beverages. Oat milk has become a popular choice for lattes due to its smooth and creamy texture. However, oats are primarily starch, which means that to achieve its creamy consistency, additional ingredients like oils are often added. The starch from oats also contributes to a higher glycemic index as compared to other plant-based milks, making it a less favorable choice for health purposes.
In general, when choosing non-dairy milks, it’s best to opt for unsweetened versions to avoid added sugars and excess calories. Unsweetened plant-based milks maintain a healthier profile, helping you steer clear of unnecessary sugar intake while still benefiting from the nutritional qualities of the milk.
Step 2: Mind the Sweeteners
Sweeteners in beverages can quickly add up and negatively affect health. Common options like sugar or flavored syrups can contribute unnecessary calories and significantly impact blood sugar levels. Excessive consumption of sugar is linked to weight gain and an increased risk of chronic diseases. While artificial sweeteners are calorie-free, their long-term health effects are not fully understood. Instead, consider healthier alternatives such as cinnamon or nutmeg, which provide some sweetness without the sugar or additional calories. A small amount of vanilla extract can also enhance the flavor of your latte. For a true sweetener, pure maple syrup (in moderation) can be healthy choice as it contains antioxidants and essential minerals like zinc and manganese, making it a more nutritionally diverse option with some added benefits.
Tip: Reduce the amount of sweetener you use gradually to adjust your taste buds.
Step 3: Incorporate Nutrient-Rich Add-Ins
Simple additions can significantly boost the nutritional value of your drink. For instance, spices like ginger, turmeric, or cinnamon not only enhance flavor but also provide anti-inflammatory benefits. If you’re using a non-dairy milk with lower protein content, adding a small scoop of protein powder can help bridge the gap and increase the protein content of your latte, making it more satisfying. Experiment with these enhancements find combinations that feel good for you. Starting with small amounts and adjust to preference.
Enjoy Your Latte!
Transforming your latte into a healthier beverage can make a big difference in your overall health, especially if it’s part of your daily routine. By choosing the right milk, being cautious with sweeteners, and incorporating nutrient-rich ingredients, you can enjoy a latte that tastes good and supports your overall health.
