Nothing beats a cup of freshly brewed, piping hot coffee on a crisp fall morning. Perhaps that is why September 29^th was established as National Coffee Day. Whether it’s a part of your morning routine, something you enjoy while socializing with friends, or a necessary means to keep you awake while at work, coffee is a much-loved drink. In fact, 54% of Americans over the age of 18 drink coffee on a daily basis, and the average person drinks an average of 3, 9 ounce cups per day. So what’s the buzz? Should these statistics be of concern, or is it okay to drink a lot of java?

Within the last decade, research has shown quite a few promising benefits linked to coffee consumption, including a reduced risk of cardiovascular disease, stroke, type 2 diabetes, and several types of cancer. One study also showed that older adults who drank 3 cups of coffee per day were less likely to develop Alzheimer’s disease and dementia. Negative effects of drinking coffee, namely headaches, gastrointestinal distress, nervousness, insomnia, and irritability have mostly been correlated with excessive consumption. As with many things, moderation is key.

The secret to the potential health benefits of coffee are likely due to its rich antioxidant content. Coffee is also a low calorie beverage that does not affect the waistline like many other beverages do. Just be mindful of what you add to it. Creamers and sweeteners add calories and offer little to no nutritional value. Enjoy coffee black or with a splash of milk. Try low-fat milk or unsweetened almond, cashew, or soy milk for a boost of flavor and nutrition without added sugars or excessive calories.

On the Medifast program, we recommend limiting caffeine consumption to 300mg per day. With an 8-ounce cup of coffee containing, on average, 100mg of caffeine, that equates to 3 cups per day or less. Limiting caffeine consumption on a reduced-calorie meal plan is especially important as you may be more sensitive to the effects of it. Regardless, there’s still plenty of room to enjoy that cup of joe in the morning.

So sit down, relax, and enjoy that freshly brewed cup of coffee.