An early morning cup of joe can set the stage for an active and healthy day ahead, but what you add can make all the difference. Although many coffee additives, such as flavored creamers and sugary syrups, can add unnecessary calories and added sugars, there are healthy alternatives that can still enhance its flavor while meeting wellness goals and preferences.

One simple way to make coffee healthier is reducing the amount of sweetener you consume, whether that means maple syrup, stevia, or honey – which may provide similar flavors with additional health benefits like being high in antioxidants.

Another simple way to make coffee healthier is selecting a smaller serving size. Studies have shown that larger cups can cause increased bloating and stomach discomfort; if this is something you struggle with, switching out dairy milk for plant-based options like almond, coconut or oat milks could reduce saturated fat intake linked to heart disease and diabetes while simultaneously helping decrease overall caloric consumption.

Your choice of brewing method can have a direct effect on how many health-boosting compounds come out in your cup of coffee. One study discovered that espresso produced higher polyphenol levels, yet still packed a strong caffeine kick. For those sensitive to caffeine, cold brew may be easier on their stomach as its acidity levels are much lower than regular coffee and may produce similar benefits.

Your coffee’s nutritional profile can also be enhanced by including ingredients with antioxidant and other micronutrient benefits, such as cinnamon, cocoa powder, ginger or monk fruit extract. Such additives will enhance its flavor while also offering health advantages ranging from improving digestion to weight loss.

For optimal health benefits from your cup of coffee, choose organic and fair trade beans whenever possible. Aim for lighter roasts when selecting beans to use; grinding your own beans before brewing can ensure superior taste as well as additional health-promoting properties. The healthiest cup of coffee can only be created using high-altitude beans ground finely with filtered water and consumed black. Consuming four to five eight-ounce cups a day falls within the U.S. Food and Drug Administration’s recommended daily caffeine limit, which has been linked with various positive health outcomes. Tiffany La Forge is a professional chef, recipe developer, and writer specializing in real food for balanced lives. Her blog Parsnips and Pastries shares seasonal recipes as well as approachable wellness advice. Tiffany enjoys yoga practice, traveling abroad, organic gardening and spending time with Cocoa her corgi.