7 Science-Backed Tips for a Healthier Coffee Habit
For many, coffee is the essential fuel that starts the day, breaks up the routine, and winds down the evening. While coffee offers significant health benefits, drinking it incorrectly can actually be detrimental.
Dr. Tricia Pāshricha, a physician and scientist at Harvard University, offers these 7 scientifically proven recommendations to ensure your coffee habit remains a healthy one:
1. Limit Your Sugar Intake
• The Advice: Do not use more than one teaspoon of sugar per cup of coffee.
• The Science: A 2022 study found that people who drink coffee with little to no sugar tend to live longer than non-coffee drinkers. Even those who used a small amount of sugar (around one teaspoon) still reaped the same longevity benefits.
2. Skip Ultra-Processed Creamers
• The Advice: Avoid highly processed coffee creamers. Most are primarily made of vegetable oils (like palm or soybean oil) and contain 1–2 teaspoons of sugar per tablespoon.
• Healthy Swap: Read the labels carefully before buying creamers. As a healthier and flavorful alternative, try adding a sprinkle of cinnamon to your coffee.
3. Think Twice About Artificial Sweeteners
• The Advice: Be cautious and reflect twice before using artificial sweeteners.
• The Science: Another 2022 study suggested that artificial sweeteners may negate the beneficial effects of coffee. Researchers believe that artificial sweeteners are not a safe alternative for everyone, including those with diabetes or other health concerns.
4. Limit French Press Coffee
• The Advice: Avoid drinking more than 3–5 cups of espresso or 6 cups of French press coffee daily.
• The Reason: French press coffee contains compounds called diterpenes, which can increase blood cholesterol levels by reducing the liver’s ability to remove bad cholesterol (LDL).
• Safer Method: Using a paper filter traps these harmful compounds, preventing them from mixing into your brew. Instant coffee and coffee pods, which use small filters, are generally safer options.
5. Instant and Decaf Are Also Effective
• The Advice: You don’t have to rely solely on ground coffee; instant or decaf varieties also count.
• The Science: The 2022 research indicated that all types of coffee—ground coffee, instant coffee, and decaf—offer nearly the same kind of health benefits.
6. Finish Your Coffee Before Noon
• The Advice: Make it a habit to finish your coffee before midday.
• The Reason: A 2025 observational study of over 40,000 Americans found that those who drank coffee before noon had a 16% lower mortality risk than those who drank it throughout the day or in the evening. Excessive coffee consumption in the afternoon can suppress melatonin hormone release by up to 30%, disrupting sleep quality and your body’s internal clock.
7. Gastrointestinal Response is Normal
• The Advice: If you feel the urge to go to the bathroom after drinking coffee, consider it a completely normal and healthy process.
• The Reason: Coffee activates the gastrocolic reflex upon reaching the stomach, which stimulates bowel movement. If this happens frequently, Dr. Pāshricha advises adjusting your daily routine accordingly.
Dr. Tricia Pāshricha concludes: If you love coffee, just be mindful of your habits. When consumed correctly, coffee can be a genuine friend to both your body and your mind.
