Getting out of bed in the morning can be a daunting task indeed. Especially for those who hit the snooze button one time too many. However, there is a specific beverage that always seems to kickstart that morning funk, a good ol’ cup of joe.

Coffee is widely popular due to the fact that it gives you an extra boost of energy in the morning to start your day, yet we have been led to believe the morning vice has a negative effect on our health.  When looking at the specialty coffees people have grown to know and love it is easy to see why; they are loaded with carbs and fat.  A black coffee however? Studies are showing there may be more health benefits than one would think.

Here are three main health benefits that come with drinking black coffee in moderation:

1) Disease Prevention

Yes this is correct. Your beloved morning beverage may actually play a role in protecting you from harmful diseases. Harvard School of Public Health (HSPH) researchers gathered data from three studies and the results of the data showed that participants who increased their coffee intake by more than one cup a day (to approx. 1.7 cups a day) over a 4-year span had an amazing 11% lower type 2 diabetes risk over the next 4 years, compared with people who did not change their intake. Along with lower risk of diabetes, meta-analysis shows that regular coffee intake is also linked to prevention of Parkinson’s disease as well liver diseases.

2) Cancer Prevention

Again, we are not trying to fool you. Moderate coffee intake has been shown to reduce one’s risk of getting liver cancer, even in heavy drinkers. Two European studies exemplify these findings, one Italian and a meta-analysis done in Sweden. The studies state that black coffee consumption can reduce one’s risk of liver cancer by 40%. These are pretty drastic numbers, so after a night of heavy drinking maybe treat your own liver to a cup of joe in the morning.

3) Heart Failure Prevention

Going against everything you probably ever thought about coffee and your health, moderate consumption does in fact help prevent heart failure. Multiple studies have been done on the subject, like a meta-analysis taken on by the American Heart Association that shows that 4 cups of coffee a day has the highest inverse correlation with heart failure.

Many studies are continuing to be done on the health benefits of coffee, however the results do look very promising. Just remember, to reap all of the health benefits coffee has to offer you should keep it dark and bitter, not brown and sweet–a frapuccino isn’t coffee.

As long as you consume coffee in moderation–since it could be bad for you in terms of energy levels and water retention when consumed excessively–and drink it as close to the pure product as possible, without any sugary or fattening stuff added to it, your can rest easy knowing that your daily cup of espresso is actually good for you.