Coffee’s composition depends heavily on its preparation method; depending on how it’s prepared, coffee can provide antioxidants and micronutrients as well as sugar, saturated fat and calories. Furthermore, its diuretic nature means it causes you to pee more frequently, dehydrating you further and decreasing absorption of vital minerals such as zinc and calcium by your body. While every person’s health and diet needs are different, making a few smart decisions when purchasing your coffee can ensure its benefits remain healthy.

Pick the Right Cup Size Your serving of coffee can have an enormous effect on its caffeine and flavor profiles. If you’re sensitive to caffeine, opt for smaller cups or decaffeinated options instead.

Avoid Additives

Common coffee add-ins such as flavored creamers and syrups contain added sugar, which can negatively impact your health. If you must indulge, choose non-fat milk as it has virtually no calories and low saturated fat levels.

If you need sweetener, opt for unsweetened and low-calorie options such as stevia or non-dairy alternatives that won’t have as many carbs and sodium. While they might not taste quite as sweet, these alternatives could save you calories while keeping sodium intake under control.

Brew it Right

Your choice of coffeemaker and brewing technique can significantly impact the flavor and nutritional value of your beverage. One study compared different brewing methods – espresso, French press and AeroPress – on antioxidant levels found that an AeroPress was best at extracting maximum antioxidants from coffee beans.

Look for high-quality coffee beans

Your selection of beans will have an immense effect on how healthy your beverage will be. Look for organic beans grown without pesticides, fungicides or herbicides being used during their cultivation and also look for brands which test for mycotoxins, naturally occurring toxins from mold that form on stored food items and can pose health threats when improperly stored.

Cold Brew

Steeping ground coffee for several hours in cold water results in a smoother, less acidic cup of java that could help alleviate acid reflux symptoms or simply add to a lighter flavor profile. This method may be particularly ideal if you experience heartburn symptoms or prefer a lighter coffee experience.

Avoid Overdoing It

While drinking a few cups of coffee per day may provide many health benefits, too much coffee may cause headaches, insomnia, anxiety and heart palpitations. If this occurs for you, try cutting back or making your own coffee in an electric kettle or percolator at home.