Stop sabotaging your coffee habit — 7 science-backed ways to sip smart

Brew a coffee so good that it has you singing Sabrina Carpenter's Espresso. It's true: The way you brew it, when you drink it, and what you throw in can either boost your health or silently sabotage it.

Dr. Trisha Pasricha, MD, MPH, Harvard doctor-scientist and official coffee whisperer, shared seven science-backed tips in an Instagram post on October 22, 2025, to help us all sip smarter. Spoiler: Some of your favourite habits: They might be doing more harm than good.

Sugar: Keep it sweet, not sinful

A single teaspoon of sugar in your coffee is fine. Dr. Trisha points to a 2022 study showing unsweetened coffee drinkers live longer than those who skip the bean altogether. Even a lightly sweetened cup keeps the life-prolonging benefits intact. But don’t go crazy with syrups—those hidden sugars and preservatives can spike blood sugar and sabotage your metabolism.

Artificial sweeteners....well, go easy. Emerging research shows they might cancel out coffee’s benefits, even for folks without diabetes. So, your 'sugar-free' syrup might not be the hero you think it is. A study published in the academic journal Nature in 2014 found that the consumption of artificial sweeteners such as aspartame, sucralose, and saccharin could alter the gut microbiome, leading to glucose intolerance. The research suggested that these changes in gut bacteria might play a significant role in how the body processes sugar, increasing the risk of metabolic issues like insulin resistance.

Say no to ultra-processed creamers

Pumpkin spice latte vibes are beautiful. So tempting. But most pre-packaged creamers are sugar bombs in disguise, loaded with palm or soybean oils. One tablespoon can sneak in a teaspoon or two of sugar. If you crave cosy, try cinnamon or vanilla extract instead—it’s indulgent without turning your coffee into a dessert cocktail.

French Press lovers, take note.

French presses make coffee perfection, but too much can backfire. Those unfiltered, rich cups contain diterpenes, which can raise LDL (bad) cholesterol by messing with your liver’s ability to clear it. Dr. Trisha says 3-5 espresso cups a day? Fine. Six or more French press cups daily? Your cholesterol might protest. Paper filters are your friend—they trap those compounds.

Instant, decaf, and pods are okay

Surprise! Instant coffee and pods aren’t evil—they’re technically filtered, which keeps those diterpenes out. Decaf still packs benefits. So whether you’re rushing to work or avoiding caffeine late in the day, you can sip guilt-free.

Morning coffee timing matters

Contrary to habit, don’t gulp your coffee immediately after rolling out of bed. Cortisol levels are high in the morning, and caffeine can stress your system further and mess with metabolism. Dr. Trisha recommends drinking it before noon, which a 2025 study shows can lower your all-cause mortality risk by 16 percent. Afternoon coffee: It can mess with melatonin, inflammation, and your circadian rhythm.

Coffee and your colon

Yes, coffee can be your morning motivator for more than energy. Thanks to the gastrocolic reflex, that cup can trigger a bowel movement minutes after drinking. It might be awkward in public, but it’s perfectly normal—and healthy. Plan accordingly, coffee lovers.

Avoid burnt beans

Charred coffee might taste edgy, but it brings acrylamide, a carcinogen, to your cup. Over-roasting also kills antioxidants. Medium roast, folks—keeps flavour and benefits intact.

Skip the sugary, over the top drinks

Latte, Frappuccino, and macchiato fans, listen up: excessive sugar, cream, and syrups add empty calories and saturated fats. That iced caramel latte might be delicious, but one cup could push you past your daily sugar limit (24g for women, 36g for men, per the American Heart Association). Sweet indulgence? Fine once in a while. Daily habit? Your health might not forgive you.

Opt for natural flavourings: a dash of cinnamon, unsweetened cocoa powder, or a splash of vanilla extract. Plant-based milks like almond, oat, or coconut are creamy alternatives without the calorie overload.

Bulletproof coffee, beware

As Sushma Ghag, Specialist Dietetics, Aster Hospital Mankhool told us: Bulletproof coffee might fill you up, but it lacks nutritional diversity and is loaded with saturated fats. Perfect for a cheat day, but make it your exception, not the rule.

Smart brewing choices

• Brewed coffee: Classic, reliable, pour-over perfection.

• Espresso: Tiny but mighty—more caffeine per sip.

• Lattes: Modify wisely—skip extra sugar, choose low-fat or plant milk.

Keep it simple: high-quality beans, small cups, minimal sugar, and unsweetened milk alternatives. Drink in moderation—1-2 cups daily keeps the jitters and health risks at bay.