No doubt a cup of coffee can provide a much-needed pick-me-up in the morning, but it’s important to remember that coffee should only ever be seen as a beverage and not as an actual meal. Too many calories from cream, sugar or other add-ons could turn your cup of joe into “dessert in a mug,” leading to weight gain and heart disease. Plus, coffee may play havoc with your digestive system by leading to everything from bloating and gas to stomach pains and reflux!

Dr. Sean Hashmi of Kaiser Permanente Southern California recommends drinking black coffee without milk or sugar for optimal health benefits. Studies show that people who regularly consume four or five 8-ounce cups have reduced risks of several diseases and conditions.

Because when adding cream, sugar or other ingredients to coffee beans, antioxidants and phytochemicals become depleted as well as the amount of caffeine ingested decreases significantly. To optimize these benefits, the best option for you is making your own brew at home using high-quality organically grown beans that have not been processed with chemicals or additives; such as French press coffee from specialty shops.

Addition of dairy milk to coffee is another poor idea, as it can upset your stomach, lead to weight gain and deprive your body of essential vitamins and minerals (like calcium, potassium, vitamin D, magnesium, and phosphorus). Instead use unsweetened plant-based alternatives such as soy or almond milk – but stay clear from regular nonfat versions which still contain harmful saturated fats.

If you must add sweeteners, opt for natural alternatives like stevia which is low in calories and does not impact blood sugars, such as cinnamon, nutmeg, cacao powder or vanilla extract – these spices and flavors provide a healthier way of sweetening without adding more calories, according to Swinney.

If you suffer from acid reflux, be sure to drink your coffee on an empty stomach or with some food to reduce overacidity and heartburn. As with everything in life, moderation is key: two cups a day may not cause issues for you, but don’t rely on coffee as a cure for health conditions like anxiety or insomnia. Also make sure not to overindulge before bedtime so as to not experience sleep disturbances and always have some water at hand along with your coffee to remain hydrated.