Coffee is known to contain antioxidants and may reduce your risk of cardiovascular disease, type 2 diabetes and some cancers; but how much of this beverage should actually be consumed to reap its health benefits? How can too much caffeine cause palpitations or raise blood pressure levels in some people?

European Food Safety Authority suggests consuming up to 400 milligrams a day — equivalent to two or three 12-ounce cups of coffee — may be safe for most adults, though the FDA advises limiting your consumption due to possible side effects and pregnancies or breastfeeding requiring special consideration before increasing intake.

Studies published in Annals of Internal Medicine recently discovered that those who consumed one to three cups of coffee daily – whether with or without sugar – experienced a 30% decreased risk of death compared to non-coffee drinkers, including lower risks from heart disease, stroke and various cancers.

Coffee’s benefits appear to come primarily from its polyphenols, which serve as antioxidants in your body, supporting brain function and digestion as well as decreasing your risk for specific diseases like Type 2 diabetes, liver cirrhosis, Parkinson’s and Alzheimer’s.

Research indicates that those who regularly drink two or more cups of coffee have an increased resistance against Type 2 diabetes. But adding cream and sugar could lessen its healthful benefits. “It is best to limit added sugars and fats,” advises Registered Dietitian Jennifer Martin, so as to ensure you receive coffee in its purest state.

Grinding your own beans and using a French press or AeroPress to brew can make coffee healthier by limiting oxidation that leads to bitter tasting coffee as well as helping ensure that extra calories don’t accumulate. When choosing low-fat milk options for beverage addition, choose wisely!

An occasional drizzle of cream and teaspoon of sugar are fine additions to a daily cup of joe, but overdoing it could quickly add calories, fat and sugar. Alternative plant-based milk options such as soy or almond contain additional ingredients with minimal nutritional benefit.

Determining how much coffee is healthy for you ultimately comes down to your genetic makeup and body’s response to caffeine, but if drinking moderate amounts is part of a healthy lifestyle that does not negatively impact physical or mental wellbeing then continue enjoying moderate coffee intake! Just be sure to limit added sugar, choose light roast and adhere to your recommended daily amount.