A hot cup of joe can give you an energy boost, help regulate metabolism, and support healthy bacteria in your gut – but beware: many coffee shop beverages contain sugar and calories that should be avoided at all costs. There are a few simple hacks you can employ to make coffee shop beverages healthier!

Coffee’s primary source of extra calories comes from its sweeteners, particularly syrups with added sugars like maple or sugar-free varieties. If you’re trying to control blood sugar levels, limit your daily added sugars intake (found under “total carbohydrates”) to no more than 36 grams (9 teaspoons).

Coffee shops may also offer sugar-free syrups, mixes and coffee beverages; these often have fewer calories than their regular versions but be sure to read over the ingredient list carefully for any additional chemicals or artificial sweeteners that might be added.

One way to reduce calories is to request a smaller drink size. Starbucks grande drinks usually contain two times as many calories than small drinks; opting for tall or eight-ounce short beverages could significantly decrease their calorie count.

Make your coffee shop beverage even healthier by opting for nonfat milk instead of full or whole milk. Reduced-fat options still contain calcium, protein and vitamin D while saving seven grams per serving in saturated fat content.

When selecting toppings for your drink, be mindful to avoid whipped cream and decorative sprinkles as these simple add-ons can add up to 50 or more calories to it. Instead, opt for cinnamon sticks, nutmeg or pumpkin spice as tasty yet calorie-free treats!

If you have a coffee maker at home, make your own healthy coffee drinks with it. These recipes will satisfy that cozy feeling while staying within your waistline’s limits. Or make cold brew at home which could potentially have higher caffeine and antioxidant levels than traditional iced coffee, plus it reduces processed sugar consumption! Explore various flavor combinations until you find something you enjoy most.