Many people rely on coffee as part of their daily routine, not only as an energy boost in the morning but also to lower their risk of type 2 diabetes and heart disease, research indicates. Plus, this beverage provides antioxidant protection against Alzheimer’s and Parkinson’s diseases while potentially aiding against dementia and depression. But with all of the available types of coffee beverages — with sweeteners, additives, creamers — available, it may be difficult to identify what the most healthy option would be.

Recent research indicates that black coffee is the healthiest coffee beverage due to its abundance of polyphenols – chemicals responsible for many health benefits – according to one recent study. If possible, grind your beans just before brewing in order to keep the flavors fresh and prevent oxidation; adding ground cinnamon can also add both flavor and antioxidants for an additional punch of antioxidants and flavor! For an alternative twist try switching from traditional whole milk for non-dairy alternatives like almond, coconut or oat milk which have lower amounts of sugar while less saturated fat than traditional whole milk.

Addition of milk can add both flavor and creaminess to your coffee, but beware to select options with lower amounts of added sugars – most traditional milk has around three grams per serving, whereas alternatives like oat, almond and coconut milk contain even less.

Your choice of creamer can make or break your coffee’s nutritional value. Baking soda has been linked with heartburn and stomach issues; salty artificial sweeteners contain high amounts of sodium; and when adding creamer into your daily diet, adhere to no more than two tablespoons.

Butter is another popular coffee add-in that amps up the caloric count, as grass-fed butter boasts lower saturated fats and is abundant with omega-3 fatty acids, making it beneficial to brain function, reduced inflammation and metabolic health – but most commercially available coffee beverages utilize butter from cows raised on hormone-containing feed.

No matter your coffee drink style — from black to flavored — it is important to remember that too much caffeine can disrupt sleep, leading to anxiety, irritability, and headaches. Most experts advise drinking no more than 400 milligrams daily — approximately two or three 12-ounce cups.

If you must indulge in that extra cup of java after 2 PM, be mindful to give your body time to recover by refraining from caffeine after dark. Sleep deprivation has been linked with weight gain, heart disease and many other health conditions; but if it’s an absolute must for you, give yourself enough restorative rest by staying away from caffeine after dark.