As an immigration lawyer, my days are jam-packed with deadlines, client consultations, and endless legal research. To keep myself going, I often need to take breaks, and these breaks usually involve a hot drink—sometimes, more often than I’d like to admit. But as I’ve become more focused on my health and fitness, I’ve started to pay closer attention to the glycaemic load (GL) of what I’m drinking. After all, as someone who enjoys a sweet treat now and then, managing my sugar intake has become crucial.
I’ve sorted the list below starting with the hot beverages that are best for you (atleast in terms of glycaemic load!). So, if you’re like me and need a little boost throughout the day, don’t bother scrolling any further once you’ve discovered your perfect drink—your healthiest option is likely right at the top!
Given the demands of my job and the need for a little boost throughout the day, I’ve had to carefully curate this list of hot beverages for myself. It’s been essential for me to find a balance between enjoying the benefits of a hot drink and maintaining a healthier lifestyle. I thought I’d share this list with others who might have the same need to stay energized and healthy (and have better reasons to step away from their desks).
1. Plain Black Coffee (Long Black, Americano)
Glycaemic Load: Very Low (Almost Zero)
Why I Love It: Black coffee is my lifeline. It’s quick, straightforward, and gives me the energy boost I need to start my day or power through a mid-afternoon slump. No fuss, no frills—just pure caffeine to keep me going. Plus, it’s practically guilt-free with a negligible glycaemic load, which is a huge win in my book.
2. Green Tea
Glycaemic Load: Very Low
Why I Love It: Green tea is my go-to when I need a break from the constant stream of coffee. It’s packed with antioxidants and has a calming effect that’s perfect for those moments when I need to unwind, even if just for a few minutes. It’s a gentle pick-me-up that feels like I’m doing something good for my body, and its low glycaemic load is just the cherry on top.
3. Herbal Tea
Glycaemic Load: Very Low
Why I Love It: Herbal teas are my evening companions. After a long day of navigating the complexities of immigration law, a cup of chamomile or peppermint tea is the perfect way to wind down. They’re light, soothing, and a great way to avoid any late-night sugar spikes, thanks to their low glycaemic load.
4. Black Tea
Glycaemic Load: Very Low
Why I Love It: Black tea takes me back to my roots—my introduction to hot beverages. Whether it’s with a splash of milk or a slice of lemon, black tea is versatile and comforting. It’s a reminder of simpler times, and with its low glycaemic load, it’s a drink I can enjoy without any second thoughts.
5. Espresso
Glycaemic Load: Very Low
Why I Love It: Espresso is the powerhouse of hot drinks. Small but mighty, it’s the perfect shot of energy when I’m running on empty. I love that there’s no need to mess around with milk or sugar—just a quick, intense burst of caffeine. It’s a drink that gets straight to the point, much like I try to be in my practice.
6. Matcha Tea (Unsweetened)
Glycaemic Load: Low
Why I Struggle With It: I really wanted to be a matcha person—after all, it’s touted as a superfood and a powerhouse of nutrients. But no matter how hard I tried, I couldn’t get past the musty, slightly fishy smell. I’ve given it several chances, trying different brands and even different ways of preparing it, but it just doesn’t work for me. So, I had to admit defeat—matcha isn’t for everyone, and it’s certainly not for me.
7. Almond Milk Latte (Unsweetened)
Glycaemic Load: Low
Why I Love It: Almond milk lattes are my answer to wanting something creamy without the guilt. I did my homework and found that Milk Lab Almond Milk, which is often used in the cafés I frequent, contains just 1.7g of sugar per 100ml. It’s a great low-sugar option that lets me enjoy a latte without feeling like I’m derailing my health goals.
8. Bone Broth
Glycaemic Load: Low
Why I Substitute It: Bone broth is something I tried to get into for its health benefits, but I just couldn’t stomach it as a beverage. Instead, I’ve found my own alternative: HAR MEE, a hearty seafood broth with chicken and vegetables from my favourite local Malaysian spot. It’s not exactly bone broth, but it’s way more substantial—and yes, it’s about three times the cost of a regular hot drink, but it keeps me satisfied until my late lunch 😉.
9. Skinny Flat White
Glycaemic Load: Moderate
Why I Love It: When I’m craving something richer but don’t want to go overboard, a skinny flat white made with skimmed milk hits the spot. It’s got a moderate glycaemic load, making it a reasonable indulgence that feels like a treat without being too indulgent.
10. Soy Milk Latte (Unsweetened)
Glycaemic Load: Moderate
Why I Love It: Soy milk lattes are a nice alternative when I’m in the mood for something different. Unsweetened soy milk gives me that creamy texture I love without the dairy, and the moderate glycaemic load means I can enjoy it without worrying too much about my sugar intake.
11. Chai Tea (without sugar)
Glycaemic Load: Moderate
Why I Love It: Chai tea, with its comforting blend of spices, is like a warm hug in a cup. It’s especially satisfying when made with milk but without sugar. The moderate glycaemic load is a fair trade-off for the warmth and comfort it brings on a chilly day.
12. Hot Chocolate (Unsweetened)
Glycaemic Load: High
Why I Love It: Hot chocolate is my ultimate comfort drink, especially on those chilly days when I need a little pick-me-up. The unsweetened version still has a higher glycaemic load, so I enjoy it sparingly—usually when I’m in the mood for something that feels a bit indulgent but isn’t too over the top.
13. Whole Milk Cappuccino
Glycaemic Load: High
Why I Love It: Growing up in the suburbs of Brisbane, I would’ve easily spent a good decade or two sipping on café cappuccinos. The cappuccino culture was strong, and it became my go-to drink for years. Of course, the café flat white was also a close contender, but there was something about the rich foam of a cappuccino that kept me coming back. A classic cappuccino made with whole milk is rich and satisfying but has a higher GL, so I save it for special occasions.
14. Flat White (with Whole Milk)
Glycaemic Load: High
Why I Love It: Similar to a cappuccino but with more milk, the flat white was also a staple in my Brisbane days. It’s richer, creamier, and definitely a high GL drink, so I indulge in it sparingly. There’s a certain comfort in the familiarity of this drink—something that brings me back to my roots.
15. Hot Chocolate (Sweetened)
Glycaemic Load: Very High
Why I Love It: This is my ultimate indulgence, especially on a cold day. The sweetened version has a very high glycaemic load, and I find it especially hard to resist when someone I’m with orders one. I often think, “Well, I need to have one too,” and I’ll go ahead and order a hot chocolate, appealing to my disciplined self by telling myself that I’m simply taking one for the team 😉. (And yes, this self-justification only applies to hot chocolate, not any of the other drinks mentioned in this blog!)
16. Mocha
Glycaemic Load: Very High
Why I Love It: Combining coffee and chocolate, a mocha is a decadent treat that’s hard to resist. However, with the added chocolate syrup and milk, it’s definitely on the higher end of the glycaemic load spectrum. I save it for those special occasions when I really want to indulge—like when I feel like treating myself for a job well done or need a little reward for getting through a particularly tough day. It’s not an everyday drink, but when I do indulge, it’s pure comfort in a cup.
Final Thoughts
As an immigration lawyer, my job can be demanding, but that doesn’t mean I can’t make smart choices about what I consume. Understanding the glycaemic load of my favourite hot drinks has helped me balance my sweet tooth with my health goals. By choosing drinks with a lower GL, I can enjoy the flavours I love without worrying too much about spiking my blood sugar. From a simple black coffee to a soothing cup of green tea, there are plenty of options that keep me satisfied and ready to tackle whatever the day throws at me.
I’d love to hear about your experiences with these hot drinks or any others you might recommend! Follow me for more of my personal hacks, and don’t hesitate to share your own tips—I’m always looking for new ways to stay healthy and energized throughout the day.
2 Responses
Thank you! What about oat latte?
Oat milk is definitely getting more popular—so much so that places like 7-Eleven are even offering it at no extra charge these days! But while it’s a great option for some, there are a few things to consider if you’re comparing it to almond milk or just sticking with coffee.
First up, oat milk has more carbs, which can lead to a quicker spike in your blood sugar. If you’re watching your sugar levels, almond milk is a better choice because it has a much lower glycaemic load. Then there’s the calorie situation—oat milk tends to be higher in calories than almond milk, so if you’re counting those, it’s something to think about. Finally, oat milk doesn’t pack the same punch when it comes to nutrients; it’s missing out on the antioxidants you get from coffee and the vitamin E that almond milk offers.
So yes, while oat milk might be convenient and trendy (especially when it’s free at 7-Eleven!), it’s worth considering these points depending on what your goals are.