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.

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 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.”

She says she often notices thatpatients who regularly combine coffee and sugar experience more cravings around 11 a.m.

But if you simply can’t imagine drinking coffee without a little sweetness, Hyvernat recommends drinking it after a protein-rich meal or pairing it with a source of fiber—for example, a teaspoon of psyllium added to a smoothie—to help moderate the blood sugar response.

What’s the best time to drink coffee?

According to Hyvernat, the time 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 upon waking. Your anxiety levels will thank you.”

She also recommends leaving some distance between coffee and meals because of caffeine’s potential effect on nutrient absorption. “Ideally, wait at least two hours after a meal before having coffee to limit caffeine’s impact on the absorption of essential nutrients such as iron and vitamin C. In fact, caffeine reduces the absorption of non-heme iron by up to 40%.”

She says this consideration is particularly important for menstruating women, athletes, and vegetarians. Caffeine can also interact with certain medications, including L-thyroxine, some anti-anxiety medications, and heart medications, making individual medical advice important.

Her ideal coffee break? “Around 10:30 a.m. to 11:00 a.m.”

Does the type of cup matter?

Apparently, even the vessel 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. Thus, she believes one of the most important things to pay attention to is not simply 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.”