Coffee is often an integral part of many people’s morning routine, as the caffeine boost helps improve alertness and focus. Although a hot cuppa has many benefits for your overall health, drinking coffee in the wrong way can do more harm than good.
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So, how can you best optimize your daily dose of coffee so that it not only satisfies your craving but is also not harmful to your health? Harvard doctor-scientist Trisha Pasricha, MD, MPH, shared 7 science-backed tips for upgrading your coffee in an Oct. 22 Instagram post. Here’s what she suggests:
The 7 Best Science-Backed Ways to Drink Your Coffee
Dr. Trisha highlighted that according to data from the National Health and Nutrition Examination Survey, approximately 75 percent of American adults drink coffee. Therefore, it is important to know the best way to consume it.
According to the expert, what we do with our coffee – how we make it, when we drink it and what we put inside it – can have a huge impact on our health. Why? Because those habits become part of a ritual, many of us enjoy them several times a day. Here’s his advice:
1. Do not add more than 1 teaspoon sugar per cup
“A major 2022 study found that people who drank unsweetened coffee were less likely to die than those who did not drink coffee—for them, drinking more than four and a half cups per day was also associated with longer survival,” Dr. Trisha said.
But don’t worry, according to the expert, people who lightly sweetened their coffee by just one teaspoon also experienced a benefit in mortality.
2. Think twice about artificial sweeteners
Citing another 2022 study, Dr. Trisha highlighted that “artificial sweeteners appear to negate the positive patterns observed among sugar-sweetened or unsweetened coffee drinkers, even after taking into account the presence of diabetes and other factors.”
He added, “The data are still emerging, but a growing body of literature suggests that we should not assume that sugar alternatives are a healthy choice for everyone.”
3. Avoid ultra-processed coffee creamers
Be careful if you use creamer in your coffee, as the primary ingredient in many popular, seasonally flavored creamers is usually some type of vegetable oil, such as palm or soybean. Dr. Trisha said she also has 1 to 2 teaspoons of added sugar per tablespoon.
So, the next time you’re standing in the dairy aisle, read the creamer label carefully, she suggested. “If you still want those cozy #PSL (Pumpkin Spice Latte) vibes, try adding a little cinnamon to your cup.”
4. Use your French press sparingly
According to Dr. Trisha, drinking 3 to 5 cups of espresso daily or 6 or more cups of French press coffee daily increases cholesterol levels due to diterpenes. “Diterpenes can increase cholesterol by reducing the liver’s ability to remove low-density lipoproteins. Paper filters better and keeps diterpenes out of your cup,” he explains.
5. Instant and decaf coffee are still great
According to a 2022 study, Dr. Trisha said, ground coffee, instant coffee and decaffeinated coffee were all equally beneficial. Dr Trisha said, “Instant coffee and coffee pods are technically filtered. Instant coffee is made from filtered coffee, which is industrially dried into granules and has a small filter inside the coffee pod.”
6. Get your coffee early
Citing a 2025 study of more than 40,000 American men and women, Dr. Trisha said those who drank coffee primarily before noon — rather than drinking coffee throughout the day, including the afternoon or evening — were 16 percent less likely to die from all causes.
“Heavy consumption of coffee in the afternoon and evening blocks melatonin secretion by about 30 percent. But the health risks of long-term disturbances in our circadian rhythms are far-reaching – and may be more related to inflammation than sleep quality,” he explains.
7. Plan that bowel movement
Finally, they noted another benefit of drinking coffee, pointing to a physiological function called the gastrocolic reflex: a physiological phenomenon by which substances enter the stomach and, within minutes, begin to contract in the colon.
He explained that because of this, people often experience the urge to have a bowel movement immediately after a meal, which can certainly create some social discomfort but is completely healthy and normal.
“Coffee is a powerful trigger of the gastrocolic reflex in many people. If this describes you, plan your routine accordingly,” Dr. Trisha highlights.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
