Morning coffee is often seen as a simple wake-up ritual, but what you stir into your cup can matter just as much as the caffeine itself. While coffee on its own may support metabolism, certain add-ins can also influence blood sugar balance and, over time, weight management. Nutritionist Lisa Andrews says two spices stand out for their potential benefits in this area, and they are likely already sitting in your kitchen. The best part is that this is not about turning coffee into a complicated concoction, just making a small, realistic upgrade.
The first spice is cinnamon, a fragrant seasoning that comes from the inner bark of trees and has a long history of being used for more than flavor. Andrews points to research suggesting cinnamon may help stabilize blood sugar levels, which can be helpful for managing cravings and energy swings. She also notes that cinnamon appears to support the body’s handling of glucose through effects tied to insulin signaling and how glucose is transported. One meta-analysis she referenced found that about three grams of cinnamon per day was associated with weight loss, and she emphasizes that this amount is achievable in daily life.
To put that into perspective, three grams is roughly half a teaspoon of cinnamon, so it can fit into a normal routine without feeling excessive. Andrews adds that cinnamon may be particularly helpful for women dealing with insulin resistance and PCOS, where blood sugar regulation can be a common challenge. If you enjoy a naturally sweeter-tasting coffee, cinnamon can also reduce the temptation to add extra sugar. A simple sprinkle into brewed coffee or mixed into your grounds can bring warmth and aroma with minimal effort.
The second spice Andrews recommends is turmeric, the bright golden powder known for its earthy taste and bold color. Its active compound, curcumin, is widely discussed for anti-inflammatory and antioxidant properties, which may support overall metabolic health. Studies Andrews highlighted suggest curcumin could help with how the body breaks down fat and may influence the growth of fat tissue, while also supporting better insulin sensitivity. She encourages people not to be put off by turmeric’s vivid hue, since that color is part of what makes it distinctive.
Andrews also points to a broader review of studies indicating curcumin may support blood sugar management and modest improvements in measures like body weight and BMI. That said, spices are not a shortcut on their own, and results depend on the bigger picture of eating habits, movement, sleep, and consistency. If you want to try this at home, start small with a pinch of turmeric and a sprinkle of cinnamon, then adjust to taste so your coffee still feels enjoyable. Would you try cinnamon and turmeric in your coffee, or do you have another favorite add-in that works for you? Share your thoughts in the comments.
