Coffee has a complicated reputation in the wellness world. You may have heard that it can raise cortisol, disrupt sleep, irritate your stomach, or dehydrate you—but also that it’s full of antioxidants and may offer real health benefits. So which is it? According to nutritionist and naturopath Laure Hyvernat, PhD, the answer has less to do with coffee itself and more to do with how—and when—we drink it.
“Coffee can be a powerful ally for your metabolism when it’s chosen wisely, consumed in the right amount, and drunk at the right time of day,” says Hyvernat. “But when consumed mindlessly to compensate for a lack of energy, it becomes a sign of deeper imbalances.”
So what does drinking coffee “wisely” actually look like? From the healthiest order at a coffee shop to the best time of day to drink it, Hyvernat shares her practical guide to making your daily coffee as healthy as possible.
The healthiest coffee you can order
Brace yourself: If you like your morning coffee sweet and creamy, this news won’t be pleasant. “The classic strong black coffee—such as an espresso or ristretto—without sugar or milk is the best option, as it’s rich in polyphenols,” says Hyvernat. “The caffeine content is similar to that of a long coffee, but its smaller volume limits digestive exposure. This is the preferred choice for those with sensitive stomachs and intestines.”
As for lattes, cappuccinos, and macchiatos? Hyvernat says they aren’t necessarily “bad,” but it really depends on the type of milk, how often you drink them, and your individual metabolic and hormonal profile.
“I strongly advise against them for my patients suffering from insulin resistance, hormonal imbalances such as PCOS, estrogen dominance (endometriosis, hormone-dependent cancer), or hormonal acne.”
Skip these coffee orders
As for the unhealthiest coffee? This news may also come as a surprise. According to Hyvernat, instant coffee and decaf are the least healthy.
“Instant coffee is heavily roasted and therefore higher in acrylamide and lower in protective polyphenols. We lose all the benefits of coffee and are left with only its stimulating and addictive drawbacks.”
When it comes to decaf, however, the method matters. “If it’s decaffeinated using water—the Swiss Water process—that can be an option, but most of the time, manufacturers use chemical methods for decaffeination that leave behind residues.”
And then there are what Hyvernat calls “disguised” coffees: drinks loaded with syrup, sugar, and seasonal flavorings. Think pumpkin spice lattes and caramel macchiatos. “These sugar bombs will send your blood sugar skyrocketing and will inevitably leave you exhausted by late morning,” she says.
The healthiest milk to put in coffee
Coffee with cream may be classic, but “I strongly advise against the caffeine-lactose combo,” says Hyvernat. “These are two large molecules metabolized by the liver that will drain your body’s energy.”
That said, she isn’t suggesting you give up your beloved milky drink for good. “If your little café au lait is your guilty pleasure and you don’t have lactose intolerance and/or a hormonal disorder, then opt for high-quality whole milk—organic and non-UHT [ultra-high temperature pasteurized], if possible—rather than low-fat milk.”
And don’t assume that plant-based automatically means healthier. “Some are loaded with added sugar,” she says. With that in mind, Hyvernat prefers unsweetened nut-based options such as almond, hazelnut, or coconut milk over grain-based alternatives like oat milk, which tend to contain more carbohydrates.
The healthiest sweetener to put in coffee
Starting your day sweetly may be tempting, but “the problem with sugar in coffee is twofold: a blood sugar spike and an increase in cortisol,” says Hyvernat. “Not sweetening your coffee will always be the best option—even if you’re using a natural sweetener like stevia or honey.”
She says she often notices that patients who regularly combine coffee and sugar experience morYou might get cravings around 11 a.m. But if you can’t imagine drinking coffee without a little sweetness, Hyvernat suggests having it after a protein-rich meal or pairing it with a source of fiber—like a teaspoon of psyllium mixed into a smoothie—to help stabilize your blood sugar.
What’s the best time to drink coffee?
According to Hyvernat, when you drink your coffee matters almost as much as what’s in your cup. “Never drink it on an empty stomach. You want to avoid irritating your digestive tract, increasing stomach acid, and causing a spike in cortisol—which is already naturally high when you wake up. Your anxiety levels will thank you.”
She also recommends leaving some time between coffee and meals because caffeine can affect nutrient absorption. “Ideally, wait at least two hours after a meal before having coffee to limit caffeine’s impact on absorbing essential nutrients like iron and vitamin C. In fact, caffeine reduces the absorption of non-heme iron by up to 40%.”
She says this is especially important for menstruating women, athletes, and vegetarians. Caffeine can also interact with certain medications, including L-thyroxine, some anti-anxiety medications, and heart medications, so individual medical advice matters.
Her ideal coffee break? “Around 10:30 a.m. to 11:00 a.m.”
Does the type of cup matter?
Apparently, even the cup you drink your coffee from deserves some thought. “Avoid plastic containers, which are known endocrine disruptors and have a lifespan of only a few minutes before ending up in the trash,” says Hyvernat.
Her alternative is also decidedly more civilized: “Why not take a few minutes to sit down and read your favorite magazine or mentally prepare for your day?”
And on those mornings when lingering over an espresso simply isn’t happening? “A quick coffee on the go can be enjoyed from a cute stainless-steel cup that you can keep in your purse,” she advises.
Should you drink coffee every day?
The promise of coffee inspires many of us to get out of bed in the morning. Yet, “despite its antioxidant benefits, coffee is still a stimulant,” Hyvernat says. So she believes one of the most important things to pay attention to is not just how much coffee you drink, but why you’re reaching for it in the first place.
“We often drink coffee to boost our energy, even though caffeine actually drains the body. It’s easy to become dependent on our daily dose of caffeine,” she notes. Some signs you’re dependent? Needing coffee immediately upon waking and experiencing afternoon fatigue, irritability, anxiety, difficulty concentrating, sleep disturbances, and sugar cravings. If you experience any of those, it might be time to take a closer look at your caffeine consumption.
“When coffee becomes essential for functioning, it’s no longer a source of energy—it’s masking an imbalance,” Hyvernat says.
So what’s the ideal amount of coffee then? Hyvernat’s recommendation is decidedly minimalist: “I recommend no more than one cup of coffee a day—or even just one a week.”
Have a beauty or wellness trend you’re curious about? We want to know! Send Vogue’s senior beauty & wellness editor an email at beauty@vogue.com.
Frequently Asked Questions
FAQs The Healthiest Way to Drink Your Coffee According to a Nutritionist
1 Whats the healthiest way to drink coffee
Plain black coffee is the healthiest option It has almost no calories and no added sugar or fat If you want it less bitter add a splash of lowfat milk or a small amount of unsweetened plant milk
2 How much coffee is healthy to drink per day
Most adults can safely drink 3 to 4 cups per day Pregnant women should stay under 200 mg or about 1 to 2 cups
3 Is black coffee really better than coffee with milk
Black coffee is the purest option but a little milk is fine Milk adds calories and can slightly reduce how well your body absorbs coffees antioxidants but the effect is small The real problem is cream and sugar not a splash of milk
4 Whats the worst thing to add to coffee
Flavored syrups whipped cream and large amounts of sugar A fancy coffee drink can contain 300 to 500 calories and more sugar than a candy bar
5 Is it okay to add sugar to my coffee
A small amount is fine for most people but it adds up fast Try cutting back gradually or switching to a natural sweetener like cinnamon or a little stevia
6 What time of day is best to drink coffee
Midmorning to early afternoon works best for most people Drinking it right after waking can blunt your natural energy curve and drinking it after 2 pm can hurt your sleep
7 Should I drink coffee on an empty stomach
Its fine for most people but if you get acid reflux stomach pain or jitters drink it after eating something
8 Is coffee actually good for you
Yes in moderation Studies link coffee to a lower risk of type 2 diabetes Parkinsons disease and some liver conditions Its also rich in antioxidants
9 Does coffee dehydrate you
No not really The water in coffee counts toward your daily fluid intake Just dont rely on coffee alone for hydration
10 Is decaf as healthy as regular coffee
Pretty close Decaf has most of the same antioxidants and benefits just without the caffeine