What’s the latest buzz on coffee? The good news is that scientific data continues to support the health benefits of coffee consumption, with health and longevity benefits resulting from your morning cup(s) of Joe. However, if that means you’ll double up today on your Dunkin’ mocha latte, that’s another matter, because how you brew your coffee and what you put into it can diminish or even negate whatever health benefits that cup of java can bring.

First, let’s start with the new data. A brand new study presented at the American Society for Nutrition (but not yet peer reviewed or published) has garnered a lot of press, as researchers followed over 47,000 older women over multiple years to assess the impact of coffee consumption on healthy aging and longevity. Specifically, researchers wanted to examine the relationship between coffee consumption during the ages of 45-60 and its impact on healthy aging (defined as being at least 70, not having 11 major chronic diseases, being free of physical functional limitations and free of mental health or cognitive impairment, and having no memory problems). Researchers found that those older women who consumed the most caffeine (up to 7 8-ounce cups per day) had 13% higher odds of healthy aging than those who consumed the least amount of caffeine (less than 1 cup per day). Participants drinking tea or decaf coffee did not have this benefit, and those who drank caffeinated colas actually had decreased odds of healthy aging. While this was only an association and not a recommendation to start consuming numerous cups of coffee each day, it does comport with the increasing evidence that supports the health benefits of coffee consumption. For more on this study, start grinding some beans and click here and here.

One additional new study adds to our understanding of the health benefits of coffee consumption. Published in the European Journal of Nutrition, the research found a link between higher coffee consumption and a reduced risk of frailty in older adults. Over 1000 adults aged 55 and older were followed for seven years, and those who consumed 4-6 cups of coffee per day were found to have a lower risk of frailty as they got older. It’s not clear what the foundation of this correlation is, but it may have something to do with the antioxidants in coffee, which may reduce inflammation and prevent muscle damage. Further studies will need to confirm these results, but once again, evidence seems to point in the direction of direct health benefits from coffee consumption. So pour yourself a mug and read more here.

But there is also recent research suggesting that how you brew your coffee may have an impact on how healthy it is for you. Specifically, a recent study out of Sweden highlighted the risks of drinking coffee that is not brewed with a paper filter. Coffee beans contain chemical compounds called diterpenes that are linked to boosting your LDL (bad) cholesterol. Regardless of the type of coffee you drink, if the coffee is brewed via unfiltered methods, such as boiling the coffee or using office or commercial machines, these diterpenes will be present in your brewed coffee, and over time, consumption of these can cause significant spikes in your cholesterol. It is thought that paper filters are best for sifting out the diterpenes, rather than metal filters, which are not small enough to remove the diterpenes. For more on this study, line your basket with a filter and click here.

What are some other ways to ensure you’re staying healthy while drinking coffee? The more creamers and sugars you dump into your coffee, the less healthy the drink will be, especially if you consume several cups a day. Dr. Annie Fenn, creator of the Brain Health Kitchen substack and a guest blogger for agebuzz, notes that an average American uses 3 packets of sugar or stevia per cup and drinks 1-2 cups a day. That’s a lot of sugar to consume each day! While she notes that coffee consumption is associated with lowering your dementia risk, adding those sugars or artificial sweeteners can reduce the dementia-lowering power of coffee. Her advice? “Drink coffee. Mostly black and unsweetened. Skip the decaf.” To get the most out of the antioxidant power of coffee, she also recommends buying coffee as fresh as possible (check the roasting date on the bag), grind it yourself as close to consuming it as possible, purchase organic, which is likely to be fresher, and she too urges you to use a paper filter. Very Well Health also suggests some flavor enhancers in place of the sugar and creamers, including cinnamon, nutmeg, a dash of vanilla extract, or cacao powder. Bottom line? As long as drinking coffee sits comfortably with you, feel free to indulge- but leave out the extras that add calories without nutrition, and whenever possible, make sure your coffee is filtered.