Spilling the beans on coffee: sip on these coffee truths—and stop feeling so guilty about refilling your cup

Java. Joe. Mud. That bean by any other name is still coffee. And no matter the moniker, it's the choice for 80-90 percent of Americans. Whether you like it iced, flavored, sweetened or classically black, your favorite pick-me-up has more than just great taste brewing. Here are a few common coffee "myths" that deserve clarification.

Myth: Coffee is bad for your health

Coffee, once thought to be a health pariah, has been the subject of more than 19,000 studies during the past 50 years. All that research has uncovered an array of healthful benefits for those who regularly imbibe. Here's a look at some definite health pluses of coffee:

* May reduce the risk for type 2 diabetes (with long-term consumption)

* May protect premenopausal women against breast cancer

* May reduce colon, liver and bladder cancer risk

* May inhibit inflammation in postmenopausal women, thereby helping prevent cardiovascular disease

* May protect against Alzheimer's

* Lowers Parkinson's disease risk

* Does not appear to increase the risk of coronary heart disease or death

* May help prevent gallstones

Myth: Coffee contains little to no nutritional value

Before a coffee bean is roasted, it contains the highest-known concentration of antioxidants of any food. Sure, you probably know that antioxidants play a big part in helping to prevent cell damage and inflammation. Unfortunately, the roasting process diminishes these super-high levels, and the exact amount of beneficial compounds that actually end up in your mug depends on how the green beans were processed, roasted and brewed.

Some manufacturers are touting new proprietary roasting methods that safeguard even more of these antioxidants. Be on the lookout for these and you'll get an even bigger antioxidant boost. Still, due to its popularity, coffee already wins the blue ribbon as Americans' number one source of dietary antioxidants consumed.

Myth: Decal is healthier

"There is no significant difference in the antioxidant levels between decaf and regular coffee," says Joe Vinson, PhD, professor of chemistry at the University of Scranton in Pennsylvania. "Increased roasting degree decreases antioxidants, but our data indicates that decaf coffee is only slightly lower in antioxidants than regular coffee from the same brand."

Jose Antonio, PhD, author of Javalution and the CEO of the International Society of Sports Nutrition, says caffeinated coffee--up to four cups per day--is the best choice, particularly for enhanced exercise performance, energy and weight loss. But he notes that if you're hypertensive and/or sensitive to caffeine, you should limit your consumption.

Whether or not you go for caffeine, read on to find some help in deciphering the newest bean label lingo.

QUICK TIP: Spice up Your Next Cup

Boost your brew by adding a pinch of cardamom, clove powder, cinnamon or saffron before brewing.

* The advanced roasting process of CAFFE SANORA ORGANIC DECAF HOUSE BLEND protects the natural antioxidants found in pre-roasted green coffee beans.

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* GREEN MOUNTAIN COFFEE ROASTERS GOLDEN FRENCH TOAST offers the flavors of warm, buttered French toast with touches of cinnamon and sweet maple syrup--a great treat without the calories.

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* ORGANIC COFFEE COMPANY'S JAVA LOVE is an exotic and syrupy blend of Indonesian and Latin American coffees.

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* MOUNT HAGEN ORGANIC CAFE freeze-dried instant coffee is grown without herbicides, pesticides, fungicides or fertilizers--perfect for recipes or for a quick, no-hassle cup.

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* CAFE- ALTURA organic coffees come from family farms in Colombia, Guatemala and Mexico.

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Almost Coffee

Like that coffee flavor, but need an alternative? Try roasted ground dandelion root for a stimulating beverage that is said to taste remarkably similar to coffee--without the jittery side effects of caffeine that some people experience, Or how about chicory--it's been roasted and brewed for centuries, and is an economical, flavorful substitute used in some of these alternatives:

* Pero: malted barley, chicory and rye beverage

* Bambu: grain and chicory drink

* Postum: roasted grain beverage

Blending Health with Environmental Awareness

Brew more than great flavor with your favorite beans. The following types of coffee represent the hottest trends in packaged java:

SHADE GROWN. Did you know that coffee beans grow best in the shade? Indeed, a canopy of citrus, avocado and hardwood trees not only filters sunlight but also provides a much-needed habitat for migratory songbirds that are rapidly losing their nesting homes as trees are cleared for large-scale growers. Buy certified shade-grown coffee, and be confident that you're helping birds and getting an organic brew. They go hand in hand.

FAIR TRADE. Choose this label and know that your brew is helping small-scale farmers earn a better living and receive a fair price for their labor and products. Fair trade cooperatives give individual farmers a collective voice, from working conditions to farm improvements. They also require the use of sustainable farming practices that protect natural resources with organic goals.