Healthy Coffee: How to Make Your Morning Cup Delicious and Good for You - GoodRx (2024)

Coffee is one of the most consumed beverages in the world. According to the National Coffee Association, Americans are drinking more coffee than ever. Their National Coffee Data Trends report shows that 7 in 10 Americans drink coffee every week, and 66% drink coffee every day with an average of slightly over 3 cups per day.

Drinking coffee in moderation may benefit everything from your heart to your brain. But nowadays, many coffee drinks are loaded with added sugars and fats. Here, we’ll discuss the health benefits of coffee and six healthy ways to spruce up your daily cup of joe.

What is the healthiest way to drink coffee?

The healthiest way to drink coffee is plain, without any extra ingredients. When you drink black coffee, you enjoy the potential benefits of this natural drink –– including better heart health –– without added fats or sugars.

According to the U.S. Department of Agriculture, sweet beverages, including coffee, are a major source of added sugar in Americans' diets. Eating a diet high in sugar has been linked to weight gain, cardiovascular disease, and diabetes.

One study found that roughly two-thirds of coffee drinkers use add-ins, causing them to consume more calories than black coffee drinkers. Most of these calories come from sugar, and the rest come from fat.

You can make some changes to your coffee order if you want to lower your sugar intake. But you don't have to eliminate add-ins altogether. It's all about finding the right options to give you the flavor you're looking for without the negative health effects. This is especially important if you, like many people, drink coffee every day.

7 tips to up your healthy coffee game

You can choose unique add-ins that are low in sugar and unhealthy fats to keep your coffee healthy but flavorful.

1. Spice up your coffee

Spices can add great flavors to your coffee without extra calories or fat. You can add spices to coffee grounds before brewing or sprinkle them in your cup after brewing. Qahwa is Arabic coffee that combines whole ground cardamom seeds with coffee before brewing for a bold taste.

There are plenty of choices when it comes to spices. Nutmeg and pumpkin spice pair well with coffee. Adding ginger or turmeric (fresh or ground) to coffee is another great option, especially when adding other flavorful spices such as cayenne pepper or chile powder.

2. Give herbs a try

Herbs –– such as mint, lavender, or rosemary –– can also make a flavorful addition to your cup of joe. For example, you can sprinkle dried lavender into your coffee grounds to add floral notes. Or, you can add muddled mint leaves to a cup of cold brew for a unique flavor.

3. Add a drop of an extract

If you like to sweeten your coffee with syrups, consider using a few drops of an extract instead. Vanilla, peppermint, or almond extracts pair well with coffee. They can help you achieve a similar flavor without all the extra sugar. You may even find that you enjoy your coffee more, as sugar can sometimes drown out the more subtle flavor notes.

4. Try fruit for a surprising treat

While adding fruit to coffee may seem odd, citrus, in particular, can complement coffee well. Adding a lemon, lime, or orange slice to coffee is popular in many European countries. How well fruit goes with your coffee may depend on where your coffee was grown. For example, African coffees tend to have fruitier notes, while beans from Latin America may have flavors like chocolate and caramel.

5. Find healthy ways to make your coffee creamy

Traditional, ready-made creamers may provide flavor and creaminess to your coffee, but they are often loaded with fat and sugar. Opt for healthier ways to give your coffee a creamy finish, such as plain, reduced-fat, or fat-free milk, or plain oat, almond, or cashew milk beverages.

6. Use coffee as an add-in

There are fun ways to use coffee as an add-in when you want that coffee flavor without a full cup. Have you tried adding plain black coffee to a smoothie? Mix a ripe frozen banana, nut butter of choice, uncooked oatmeal, and cooled black coffee in a blender. For an icier texture, you can add in a few ice cubes.

7. Try a sparkling coffee drink

It may seem strange, but many people enjoy coffee mixed with sparkling water. And it’s so easy to make. All you have to do is add cooled black coffee to a cup of ice, and fill it with carbonated water. You can flavor it naturally with spices, fruit, and extracts.

Is coffee healthy?

Moderate coffee intake can be healthy. Coffee is a 100% plant-based beverage made from roasted coffee beans. It contains antioxidants, which help protect your cells from damage.

Research suggests that antioxidant polyphenols in coffee may have many health benefits, such as blood sugar control, blood pressure regulation, and anti-inflammatory properties.

Drinking coffee has even been linked to a lower risk of mortality (death). One large study found that coffee drinkers had a lower risk of death from:

• Heart disease: Studies show that people who regularly drink coffee have a lower risk of heart conditions like heart failure, atrial fibrillation, and hypertension.

• Respiratory disease: Coffee may improve lung function and reduce the risk of death from respiratory diseases.

• Stroke: Researchers have found that people who drink at least 4 cups of coffee each day have a lower risk of stroke.

• Diabetes: Studies show a link between coffee consumption and lower risk of insulin resistance and elevated blood sugar.

Drinking coffee has also been shown to help enhance physical performance, including better endurance and strength, in both professional and amateur athletes.

Nutrition information of coffee

Plain coffee is naturally low in calories and does not contain sugar, cholesterol, or fat. One cup (8 oz) of coffee contains the following:

How much caffeine is safe?

According to the FDA, it is safe for healthy adults to drink up to 400 mg of caffeine per day. That's about 4 or 5 cups of brewed coffee. It's important to note that each person responds to caffeine and coffee differently. You can check with your healthcare provider if you're not sure about how much coffee you can drink.

The American Pregnancy Association recommends that people who are pregnant should avoid caffeine as much as possible. Caffeine is a diuretic and stimulant. It can raise your blood pressure and heart rate. So experts suggest limiting caffeine intake to less than 200 mg per day if you're pregnant. Talk to your healthcare provider to find out if limited amounts of caffeine are OK for you.

What happens if you drink too much coffee?

Remember, too much coffee (like too much of anything) may be unsafe. It can cause adverse effects such as:

• Upset stomach

• Nausea

• Increased heart rate

• Nervousness or jitters

• Headache

• Insomnia

Coffee and health conditions

The link between coffee consumption and the risk of osteoporosis has been debated. Coffee limits vitamin D absorption, which affects calcium absorption and can ultimately lead to lower bone mineral density. The American Association of Clinical Endocrinologists clinical practice guidelines also suggest that postmenopausal women with osteoporosis limit caffeine consumption to no more than 2 servings (8 oz to 12 oz per serving) a day.

Young children should also limit their caffeine intake since little is known about the long-term effects of high doses of caffeine. Experts recommend less than 2.5 mg per kilogram of body weight. And the American Academy of Pediatrics recommends that children avoid caffeinated beverages altogether.

Coffee and medications

Caffeine can also interact with some medications, which may change their effectiveness.

Common medications that may interact with caffeine include:

• Aspirin

• Alendronate (Fosamax)

• Ciprofloxacin (Cipro)

• Levothyroxine (Synthroid)

• Warfarin (Coumadin)

• Fluphenazine

• Chlorpromazine

If you're concerned about your medications interacting with caffeine, it's best to talk with your healthcare provider.