Coffee 101: The skinny on your caffeine fix

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Writing papers way late into the night, listening to lectures in a class before the dew has even evaporated in the morning, stuck in rush-hour traffic on the way to campus and working crappy shifts that don't pay jack just so you can go into debt after earning a degree: Yes, all these reasons and more is why coffee is a staple for students. But, there are downfalls that shouldn't be overlooked. 

Coffee isn’t usually associated with having a high-carb/calorie/fat count the way sugar-loaded sodas and juices are, but coffee shops are taking advantage of the need for caffeine and the taste for sweets. Some specialty coffee drinks can account for an entire day’s worth of the above mentioned nasties for just under $5. But there’s no need to give up the beloved eye twitch and suffer through a fluorescently-lit lecture on a caffeine headache. Here are a few tips to get the best buzz for the calories.

1. Brewed coffee
Plain old brewed coffee is 98 percent water with negligible calories and a 16-oz. cup is more potent, caffeine-wise, than your standard latte with two shots of espresso. Save your wallet and the environment at 7-Eleven by refilling any mug with a variety of fresh brews for under a dollar. If they don’t have out what you want, they’ll brew a pot on the spot.

2. Milk-based drink
When ordering a milk-based drink, or taking the edge off black coffee, avoid using creamers and flavor shots and stick with skim milk. If your taste buds require the rich texture of cream or half and half, try to work your way down to a low-fat or fat-free version.

3. Soy
Soy, usually served in vanilla, is a sweet and textured alternative to going completely skim. It is still higher on calories and sugar than skim milk, but it scores better than 2 percent milk all the way down the nutrition label. Be careful, some coffee shops like Seattle’s biggest and best charge extra for ordering that special soy latte.  

4. Authentic cappuccino
If you’re not afraid of a little foam try an authentic cappuccino, not the sugar water labeled cappuccino at the gas station, but the kind with two shots of espresso and milk foam. Order it dry for more foam or wet for more milk. More foam equals less calories from milk and the bold flavor of the espresso will open those eye lids. 

5. Frozen or blender drinks
Avoid frozen or blender drinks like a Saturday morning lecture. Those sweet, sweet brain freezes can be loaded with fat. At about 421 calories and 21 fat grams, a tall (16 oz.) Caramel Big Chill from Biggby Coffee is roughly equivalent to a McDonald’s Quarter Pounder. If you must have a frozen drink, order one without any additional flavors. This is where the high calories, fat, sugar and carbohydrates really get amped up. Don’t assume that the drink is healthy because they use real fruit either, that’s just good marketing.

6. Tea
A perky alternative to coffee is tea, hot or iced. It is offered wherever coffee is, including on Oakland University’s campus at Caribou Coffee in Café O’Bears and is also virtually calorie free and naturally caffeinated. Tea can be guiltlessly sweetened up with a lemon wedge and honey and a pinch of raw sugar. If a caffeine buzz is what you’re after, avoid herbal teas, as they are made with herbs and flowers as opposed to caffeine-laden tea leaves. Tea does have significantly less caffeine depending on the type and size, but still has enough to get a sleep-deprived college student through class. With a range of 162.5- 37.5 milligrams per 20 ounces, hot black tea is the most potent and iced tea of any flavor is the least. Try an Earl Grey, it’s a crowd pleaser.