Coffee offers more than just an energy boost: its plant compounds called polyphenols have been linked with numerous health benefits, including lower risks of Parkinson’s disease, colorectal cancer and type 2 diabetes. But the way your brew it could alter these benefits: too much sugar or cream could turn your morning cup of Joe into dessert in a cup!

To maximize the health benefits of coffee, choose black or filtered varieties without extras such as whipped cream and sugar-free syrups. If you want something sweeter in your beverage, plant-based milk alternatives without dairy or added sugars such as soy, almond and oat may work nicely as alternatives. And keep an eye on how many calories and sugar content your order may contain when purchasing from coffeehouses; keep tabs on portion sizes.

If you do add sugar to your coffee, try to limit how much is consumed daily as one teaspoon has been linked with positive health outcomes in a 2022 study. Instead, natural and calorie-free sweeteners like Stevia or Monk Fruit Extract could add flavor.

No matter if you brew at home or grab your morning beverage on-the-go, look out for these features to make your coffee healthier:

Opt for organic coffee beans that don’t contain pesticide or herbicide residues. Also look for beans grown at higher altitudes to increase polyphenol production and light roasts that retain more beneficial plant compounds. Finally, grind your own beans before brewing in order to limit air exposure.

If you prefer your coffee creamy, opt for low-fat or non-fat milk and check the label of any flavored creamers you purchase. Most contain more than one teaspoon of sugar and have been highly processed; in addition, many contain vegetable oils as the first ingredient, which research shows can contribute to obesity and heart disease.