Many people equate morning bliss with sipping on a steaming cup of black coffee, but its health benefits extend far beyond just caffeine consumption. Black brew contains over 100 biologically active compounds which may have both positive (and potentially adverse) impacts on your body, depending on how it’s taken.

Coffee’s primary health benefit is helping boost metabolism and give energy. But its other health advantages don’t end there: Coffee also contains polyphenols – antioxidants which may protect against diabetes, heart disease and cancer. According to Dr. Young, drinking moderate amounts of black coffee can be part of a healthy diet; just be careful not to add too much milk and sugar (which could add hundreds of extra calories and fat!).

Coffee consumption can be detrimental to both your heart and digestive health. Excess caffeine may raise blood pressure and induce jitteriness when taken on an empty stomach; for those sensitive to caffeine, too much caffeine could also trigger bowel movements or acid reflux in some individuals.

Assuming you’re healthy, two to three cups of black coffee per day should be fine. However, those who suffer from high blood pressure or heart rhythm issues should limit their caffeine consumption to one cup per day as too much caffeine could contribute to more serious medical problems.

Though research has linked moderate coffee consumption with reduced risk of cardiovascular disease, both cardiologists caution against adding too much sugar or creamer. “Highly sweetened specialty drinks such as caramel macchiatos and blended frappuccinos contain large quantities of sugar and unhealthy fats that may negate any potential cardiovascular benefits,” states Dr. Setareh.

If you want the best cup of joe in your morning cup, opt for unsweetened black or espresso-based coffee without added sweeteners and syrups. A homemade cup may contain anywhere between 70 to 140 mg of caffeine depending on its preparation (a medium Pret espresso contains 180mg). When enjoying your beverage in a cafe setting it’s wiser to choose options without added sugars and syrups.