Many people drink coffee for its energy boost and pleasure of sipping on a warm cup of joe first thing in the morning, while some avoid it due to health risks like heart disease or certain cancers. Yet many of its healthful components like polyphenols and antioxidants found in coffee are available through caffeine-free alternatives like turmeric or moringa; unfortunately though these alternative drinks don’t deliver a proven energy boost and often come packed with added sugar that could add calories over time.

Some of the main distinctions between regular and decaf coffee lie in what’s added to it – such as syrups, sugary creamers and whipped topping. Extra calories added through such additions could lead to weight gain as well as increase your risk for heart disease and type 2 diabetes.

But even if you prefer traditional beverages, it’s easy to reduce caffeine content by switching up your cup size or ordering lower-cal options at coffee shops. Skim milk or unsweetened almond milk could also work just as well; simply avoid sugary syrups and toppings altogether!

One way to limit caffeine consumption is by switching from coffee to tea. Tea contains less than half the caffeine of its coffee counterpart, as well as being rich in healthy antioxidant compounds like flavanols and phenols that may improve insulin function and lower risk for high blood pressure.

Studies do not yet demonstrate coffee’s ability to protect against cognitive decline; however, some observational research has linked its consumption with reduced risks of type 2 diabetes, liver disease and Parkinson’s disease – possibly as a result of its anti-inflammatory properties and antioxidant content.

Research suggests that coffee may help increase the population and diversity of good bacteria in your gut, which could benefit both immune function and digestive health. Unfortunately, however, no concrete evidence is available yet regarding an optimum dosage or type of coffee drinker to take.

The Food and Drug Administration recommends that adults do not exceed 400 milligrams of caffeine daily – equivalent to roughly four or five 8-ounce cups of brewed coffee – due to potential unpleasant side effects like anxiety, insomnia, raised heart rate and jitteriness. Pregnant women are particularly advised to limit their caffeine consumption to 200 milligrams daily according to recommendations by American College of Obstetricians and Gynecologists.

Since most evidence supports coffee’s inclusion as part of a healthy diet, those looking to limit their caffeine consumption should seek alternatives that still offer nutritional value, such as turmeric or moringa drinks which offer more antioxidants than standard java. It’s wisest to consult your physician in regards to what beverages may be suitable and safe.