--- description: Coffee comes with many health perks — but you can make your brew even healthier by swapping sugar and creamer for delicious substitutions. title: 6 Ways to Make Your Coffee Even Healthier image: https://static.time.com/v3/assets/bltea6093859af6183b/bltc257e273806e425c/6988e727096a949c096a08c1/coffee.jpg?branch=production&width=3840&quality=75&auto=webp&crop=16:9 ---  * [Health](/section/health/) ## Health Update your preferences in [Account Settings](/account/preferences/) Close * [Diet & Nutrition](/tag/dietnutrition/) ## Diet & Nutrition Update your preferences in [Account Settings](/account/preferences/) Close # 6 Ways to Make Your Coffee Even Healthier by [Cynthia Sass / Health.com](/author/health-com/) ## Cynthia Sass / Health.com Update your preferences in [Account Settings](/account/preferences/) Close May 15, 2018 3:15 PM CUT  Cup of White Coffee on four segment color background Cup of White Coffee on four segment color backgroundGetty Images by [Cynthia Sass / Health.com](/author/health-com/) ## Cynthia Sass / Health.com Update your preferences in [Account Settings](/account/preferences/) Close May 15, 2018 3:15 PM CUT Coffee lovers have happily embraced the headlines about the [health perks of java](http://www.health.com/health/video/0,,20980047,00.html "undefined"): Aside from supplying a significant dose of antioxidants, a daily coffee habit may also help ward off a host of ailments, including type 2 diabetes, Parkinson’s, and colon and breast cancers. To max out the benefits of your beloved cup of joe, give these six tips a try. You might find you enjoy your A.M. ritual even more. ### **Drink a glass of water first** Research has shown that although [caffeine is a diuretic](http://time.com/5192272/coffee-tea-dehydrating/ "undefined") (meaning it triggers fluid loss), your body can adjust to a consistent intake of caffeine, which negates the dehydrating effect. However, many people who start the day with coffee find that they don’t drink enough plain water by the end of the day. If you’re one of them, try downing at least one cup or eight ounces of H2O (plain or [infused](http://www.health.com/food/infused-water-recipes "undefined")) when you wake up. And aim for a target of four 16-ounce servings of water throughout the day to stay well-hydrated. ### **Ditch the artificial sweeteners** They may be calorie-free, but research shows that artificial sweeteners spur cravings, and are linked to an increased risk of [obesity](http://www.cmaj.ca/content/189/28/E929 "undefined"), heart disease and [type 2 diabetes](https://www.ncbi.nlm.nih.gov/pubmed/23364017 "undefined"). If you’ve been a fake sugar fanatic, [wean](http://www.health.com/weight-loss/5-steps-to-quitting-artificial-sweeteners "undefined") yourself off. Try adjusting to unsweetened coffee, or use a small amount (see below) of real sugar instead. ### **Cut back to one packet of sugar** The American Heart Association recommends a daily limit of six teaspoons of added [sugar](http://www.health.com/health/article/0,,20905636,00.html "undefined") per day for women. That does leave some room for sugar in your coffee, but be mindful of much you use. Rather than pouring it in from a larger container, use packets or a measuring spoon to keep track of your intake. And try to use just one packet, or one teaspoon. If you use a pre-sweetened milk or creamer, skip granulated sugar altogether. ### **Use grass-fed dairy or plant-based milk** If you’re a dairy fan, opt for [grass-fed](http://www.health.com/nutrition/grass-fed-beef-tips "undefined") and organic milk or cream in your coffee. Dairy produced this way contains more nutrients, as well as anti-inflammatory omega-3 fatty acids. Alternatively, opt for “milks” and creamers made from almond, coconut, cashew and other plant sources. They can be much lower in calories than traditional creamers; and they’re often produced with all-natural ingredients (read: no high-fructose corn syrup) and provide heart-healthy monounsaturated fat. If you prefer a flavored or sweetened version, check the grams of sugar on the Nutrition Facts panel. Four grams of sugar is equal to one teaspoon. ### **Add cinnamon or other spices** One of the best tricks for slashing your sugar intake is to reach for “sweet” spices, like [cinnamon](http://www.health.com/nutrition/health-benefits-of-cinnamon?hootPostID=131a5de16c28eb8f8f6c59147880fc21 "undefined"), ginger, nutmeg and cloves. In addition to boosting flavor and aroma, spices increase your antioxidant intake. (Cinnamon has the added perk of helping with blood sugar and insulin regulation.) You could also try a spice combination, like pumpkin or apple pie spice, or sprinkle in raw (non-Dutched) cocoa powder, another antioxidant-rich add-in. ### **Try a “coffee nap”** You probably think of coffee as a pick-me-up. But its effects don’t kick in for about 30 minutes. That means if you enjoy a cup of coffee just before taking a [20-30 minute nap](http://www.health.com/nutrition/coffee-nap "undefined"), you may wake up feeling extra-energized. Just be sure you don’t try this hack too late in the afternoon; it’s best to stop consuming caffeine six hours before you hit the hay. _This_ [_article_](http://www.health.com/nutrition/coffee-healthy/?xid=time "undefined") _originally appeared on_ [_Health.com_](http://health.com "undefined") ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/5276412/how-to-make-coffee-healthier/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/5276412/how-to-make-coffee-healthier/"},"headline":"6 Ways to Make Your Coffee Even Healthier","datePublished":"2018-05-15T15:15:15.000Z","dateModified":"2026-02-23T20:16:11.566Z","description":"These are the milks and antioxidant-rich add-ins a nutritionist recommends","url":"https://time.com/5276412/how-to-make-coffee-healthier/","keywords":["Diet & Nutrition","onetime","healthytime"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/bltc257e273806e425c/6988e727096a949c096a08c1/coffee.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Cynthia Sass / Health.com"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/bltc257e273806e425c/6988e727096a949c096a08c1/coffee.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"Cup of Coffee on colored background","caption":"Cup of Coffee on colored background","creditText":"Getty Images","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/dietnutrition/","name":"Diet & Nutrition"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/5276412/how-to-make-coffee-healthier/","name":"6 Ways to Make Your Coffee Even Healthier"}}]}] ```