Coffee and the wellness world have a complicated reputation. You may have heard that it can spike cortisol, disrupt sleep, irritate your stomach, or totally dehydrate you—but that it’s also packed with antioxidants and may offer some 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 even 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
Buckle up: If you like your morning joe sweet and creamy, this news is going to be sad. “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 truly depends on the type of milk, how frequently 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.
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 abandon 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 pasturized], 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.”
