Your daily cup of java can either enhance or compromise your health, depending on what variety, preparation method, and ingredients are added to it.

One pump of syrup at your favorite coffee shop packs several grams of sugar and extra calories, while artificial sweeteners like Splenda or Sweet’n Low can disrupt gut bacteria and have adverse impacts on metabolic health. As an alternative, try switching to non-dairy milks or stevia which still provide calcium without all the additional added sugar, sugar alcohols, chemicals, or preservatives.

Butter coffee, consisting of both coffee and grass-fed butter or MCT oil, has become increasingly popular among keto dieters as an energy boost and appetite suppressant, promising increased focus, reduced hunger and ultimately fat loss. But can butter coffee really be considered healthy?

MCT oils are a type of saturated fats, and excessive use can raise cholesterol levels; however, in smaller amounts “[MCT] may increase energy and improve satiety,” says Brian St. Pierre, registered dietitian and director of performance nutrition at Precision Nutrition.

MCT oil has been shown to aid weight loss when combined with exercise and a diet controlled by calories, but should be used with caution if you suffer from certain health conditions, including diabetes and high cholesterol.

However, butter coffee should never be used as a meal replacement because its caloric intake can reach as high as 450 per cup! Therefore, it’s important to spread out its intake throughout the day in order to remain balanced.

Your choice of beans can also make a difference. Light roasts undergo shorter, less intensive heating processes which enable them to retain more of the healthful polyphenols and antioxidants than dark roasts, while they have higher concentrations of chlorogenic acid which has been linked to improved metabolic health.

Black coffee provides the highest health benefits, but feel free to experiment with different flavors and toppings. Just remember to steer clear of added cream, sugar, flavored syrups and milkshake-esque toppings which turn your cup into dessert in a glass! Instead, spice your coffee up by using cinnamon, nutmeg or cardamom for enhanced natural flavors that also bring some color without additional calories and fat intake. Or add non-dairy milks such as skim, almond, soy or oat which provide calcium, vitamins D & E as well as additional benefits nutrient.