Coffee can feel like an invigorating elixir that revitalizes body, mind, and soul; extensive studies back this claim up. But for optimal health benefits it comes down to preparation: sugar-free coffee packs more antioxidants needed by microbes for good health; making sure you use the appropriate roast and grind, with water temperature set correctly if applicable for best results.

For optimal coffee with polyphenol-rich properties, aim for a lighter roast with fine ground coffee beans and hot but not boiling water – between 195 to 205 degrees Fahrenheit according to Chris Clark of Brew Coffee at Home. Otherwise your beans won’t get their maximum benefit; too hot can cause bitter and burned flavors instead.

If you do add milk, opt for one that is low-fat and fortified with vitamin D and calcium; avoid sugar-laden syrups; when adding sweeteners make sure it’s no more than one teaspoon or less, according to Dr. Sean Hashmi of Kaiser Permanente Southern California’s regional director of weight management and clinical nutrition, Dr. Sean Hashmi. To add sweetness naturally try whole fruits or herbs such as cinnamon or turmeric as natural sources; otherwise non-dairy milk options help limit saturated and trans fats.

As part of a plan to control blood sugar, adding honey or stevia may also be helpful, although artificial sweeteners tend to contain many chemicals which might not have the same beneficial properties as real sugar.

One way to reduce sugar in your coffee is by drinking it black. Doing this also has additional benefits for gut health by providing important phytochemicals and aromatic compounds that come from beans themselves.

Option two? Try making coffee with extra protein from eggs! Egg coffee (also known as Vietnamese or Swedish coffee) provides inflammation-fighting antioxidants while increasing your protein intake.

Try one of the craziest healthy coffee recipes ever by mixing in some whipped eggs into your coffee. This creates a creamy and frothy drink similar to what one might find at a cappuccino or cafe mocha shop while providing your body with an additional dose of healthy proteins!