What the research shows about coffee

Pasricha writes that the evidence behind coffee's benefits is remarkably consistent. For example, one 2022 study that tracked over 170,000 healthy adults in the U.K. found that people drinking between 1.5 and 3.5 cups of coffee each day were up to 30% less likely to die of any cause over the next seven years.

Several other studies have linked coffee consumption to improved mortality rates, and while the studies are observational and don't necessarily prove causation, the data has been fairly consistent over the years, Pasricha writes.

Scientists believe the abundance of antioxidants in coffee are responsible for the range of benefits linked to increased coffee consumption, like a lower risk of Parkinson's disease, colorectal cancer, and type 2 diabetes.

With so much research pointing in the same direction, Pasricha writes it's reasonable to enjoy your brew — within healthy limits.

7 science-backed ways to make your coffee healthier

1. Add no more than 1 teaspoon of sugar per cup.

Small tweaks can have big effects. Pasricha points to a 2022 study showing that "the mortality benefit … was strongest for people who drank unsweetened coffee."

Even those who "lightly sweetened their coffee with just a single teaspoon also experienced a benefit," Pasricha writes, noting that the recommended maximum of added sugar per day is six teaspoons for women and nine teaspoons for men.

2. Think twice about artificial sweeteners.

Artificial sweeteners may not deliver the same health perks as minimal sugar. In the 2022 study, artificial sweeteners appeared to negate the positive pattern seen among drinkers of sugar-sweetened or unsweetened coffee, Pasricha writes.

While the data is still emerging, she cautions that "we shouldn't assume sugar substitutes are a healthier choice for everyone."

3. Avoid ultra-processed coffee creamers.

Pasricha discovered firsthand that "popular, seasonally flavored creamers often contain very little cream and tend to be ultra-processed." Many list vegetable oil, like palm or soybean, as the first ingredient, with an additional one to two teaspoons' worth of added sugars per tablespoon.

To stay balanced, you should aim to have less than one gram of fat per cup, or the equivalent of two tablespoons of whole milk, Pasricha writes.

6. Get your coffee in early.

Timing your coffee may be as important as how you make it. In a study of more than 40,000 adults, researchers found that those who drank their coffee primarily before noon were 16% less likely to die of all causes, Pasricha writes.

Pasricha notes that late-day consumption can disrupt sleep. "[H]eavy consumption of coffee in the afternoon and evening blocked secretion of melatonin by about 30%," she writes. "[T]he health risks of chronic disturbances to our circadian rhythm are far-reaching — and may be more related to inflammation and changes in our immune system than simply sleep quality.”

7. Leave time for a bowel movement.

Finally, Pasricha reminds readers that coffee doesn't just wake the mind — it stirs the gut.

"Coffee — and even decaffeinated coffee — has been found to be a potent trigger of the gastrocolic reflex in many people," Pasricha writes. "If this describes you, plan your routine accordingly … perhaps you should start sipping from a travel mug once you're closer to your destination."

After analyzing the evidence, Pasricha concluded that balance and moderation are what matter most. "The bulk of the evidence indicates that coffee — in moderation and when limiting added sugar and ultra-processed sweeteners — is safe, and it's best to drink it filtered, particularly if you're worried about heart disease," Pasricha writes.

She added that "[a]mong people who drink coffee regularly, studies have found little immediate impact of a cup of coffee on blood pressure." Still, she advises that "when in doubt, people with very high blood pressure (160/100 mm Hg or greater) or other cardiovascular diseases should check in with their physician about their coffee consumption."