While there are many health claims about the benefits of coffee, there are also many beliefs about the side effects of coffee. However, there are many things you can do to make your cup of coffee healthier and not just some. Ingredients like coconut oil, ghee and cinnamon help enhance the health benefits of your favourite morning beverage. Drinking coffee at the right time, in the right quantity and with the right ingredients can give you maximum health benefits. So if you are looking for ways to make your coffee healthier, here is what you should do!

Is coffee healthy?

Coffee is one of the most popular beverages worldwide. However, its effect on health outcomes and adverse effects is not fully understood. Coffee can be part of a healthy diet for many people. It has many potential health benefits, such as being rich in antioxidants, which help fight oxidative stress and inflammation. “Caffeine, a major component of coffee, may improve alertness, concentration, and cognitive function,” says dietitian Kejal Shah. Caffeine may boost metabolism and increase fat burning, aiding in weight management, among other benefits of drinking coffee.

Tips to make your coffee healthier

Tip 1: Drink it at the right time

To avoid cutting into total sleep time, the best time to drink coffee (107 mg per 250 mL) is at least 8.8 hours before bedtime and a standard dose of a pre-workout supplement (217.5 mg) should be taken at least 13.2 hours before bedtime, Shah says. A study published in Nature and Science of Sleep states that drinking coffee later in the day can make it harder to fall asleep. If you’re looking for a mid-morning beverage, drinking coffee between 9:30 a.m. and 11:30 a.m. may be optimal for most people. “By this time, your body’s natural cortisol levels (a hormone related to alertness) start to decline, so a cup of coffee can help boost your energy and focus,” Shah says.

Tip 2: Choose black coffee or plant-based milk

Black coffee is usually the healthiest option due to its low calorie content and lack of added sugar or fat. “This maximizes the benefits of coffee’s antioxidants without the extra calories,” Shah explains. However, if you prefer coffee with milk or cold coffee, choose low-fat or plant-based milk options and be wary of added sugar and high-calorie creamers. A study published in the Journal of Food Science and Technology showed that plant-based milk has significantly fewer calories than cow’s milk. The presence of sugar in cow’s milk was much higher than in plant-based milk.

Tip 3: Choose hot coffee over cold coffee

While cold coffee can be very refreshing, especially in hot weather, cold coffee drinks, especially those found in cafes, can contain added sugar and creamer, which may reduce the health benefits. “Cold brew coffee may contain higher amounts of caffeine than hot brew coffee, which may be a concern for individuals who are caffeine sensitive,” Shah explains. Hot coffee also contains more antioxidants than cold coffee. A study published in the Journal of Agricultural and Food Chemistry states that since hot coffee is brewed straight from the bean, just a whiff of it significantly reduced fatigue and stress levels in rats. It states that since hot coffee releases more steam, it is more effective than cold coffee. So if you want to make your coffee healthier, drink it hot!

Tip 4: Add cinnamon

A little cinnamon can not only make your coffee healthier, but also make it tastier. This study published in Diabetes Care says that cinnamon has a lot of benefits, such as lowering blood sugar and cholesterol in diabetics. Ceylon cinnamon and Sri Lankan cinnamon would be the best options, but make sure you only add a pinch.

Tip 5: Add Coconut Oil

Coconut oil in coffee would be a great way to make your coffee healthier. Coconut oil can help you lose weight because it speeds up metabolism. This will make you feel more energetic throughout the day. Of course, coconut oil in coffee is also a great way to start your weight loss journey. This drink is known as bullet-proof coffee. Coconut oil contains MCTs, which are sent to the liver. This is how they provide you with energy, says this study published in Biomed Research International. It also helps keep your digestive system healthy.

Also read: I drank ghee coffee in the morning for a month and this is what happened to my body

Tip 6: Add Cocoa Powder

It makes your mouth water, doesn’t it? Who can resist the combination of chocolate and coffee? Cocoa has many health benefits such as being rich in antioxidants and a lower risk of heart disease, suggests this study, published in Current Opinion in Clinical Nutrition and Metabolic Care. Adding a little cocoa powder and skipping the sugar is a surefire way to make your coffee healthier.

Tip 7: Pay attention to the sugar content

If you add too much sugar to your coffee to reduce its bitterness, it will not be good for your overall health. If you can, try drinking coffee without sugar. If it does not suit your taste, try other healthy sweetener options to reduce the calorie content of the beverage.

How much coffee can you drink in a day?

While the above mentioned methods are ways to make your coffee healthier, consuming too much coffee can also have its risks. According to the US Food and Drug Association, adults can have up to 400 milligrams of caffeine a day. So that is equivalent to about four to five cups of brewed coffee. However, if you are suffering from any underlying health problem, it is better to consult your doctor before drinking coffee. Also, the American Pregnancy Association says that coffee should be avoided if you are pregnant. Coffee can also interfere with certain medications, so be sure to consult a doctor if you are taking regular medication.

Risks of drinking too much coffee

There are many side effects of drinking too much coffee. “Nervousness, increased heart rate and digestive problems. The exact amount varies from person to person, but excessive caffeine consumption can have a negative impact on health,” says Shah. Some people are more sensitive to caffeine and can experience anxiety, restlessness or nervousness even with a small amount.

Adding too much sugar, syrup, or cream can turn coffee into a high-calorie sweetened beverage, which may contribute to weight gain and other health problems. Coffee is acidic and for people with acid reflux or sensitive stomachs, it can make these conditions worse. Excessive coffee consumption may reduce calcium absorption, which can affect bone health over time.