Coffee has several health benefits. But making the most of your coffee means carefully choosing what you put in it.
Coffee is one of the most popular beverages in the world. Many health professionals believe it’s also one of the healthiest.
For some people, it’s the single largest source of antioxidants in the diet, outranking both fruits and vegetables combined.
Here are a few tips to turn your coffee from healthy to super healthy.
Understanding Healthy Coffee
Coffee isn’t just tasty and energizing — it may also be extremely good for you.
In recent years and decades, scientists have studied the effects of coffee on various aspects of health. Their results have been nothing short of amazing.
Here are 7 reasons why coffee may actually be one of the healthiest beverages on the planet.
Coffee Can Make You Smarter
Caffeine in coffee may not only increase alertness, but also cognitive ability.
Caffeine, the stimulant found in coffee, is the most widely used psychoactive substance on earth.
Caffeine enhances cognitive performance by counteracting the actions of the inhibitory neurotransmitter adenosine.
Caffeine increases neuronal firing and the release of these other neurotransmitters like dopamine and norepinephrine by blocking the inhibitory effects of adenosine.
Caffeine has been the subject of numerous controlled studies that have shown to temporarily enhance mood, reaction time, memory, vigilance, and general brain function.
Coffee Burns Fat And Boosts Performance
Most commercial fat-burning supplements contain caffeine, and for good reason.
Caffeine speeds up metabolic processes and enhances fat oxidation in part because of its stimulant effect on the central nervous system.
Among its many benefits is the ability to increase physical performance by mobilizing fatty acids from fat cells.
Two meta-analyses independently found that caffeine boosts exercise performance by an average of 11-12%.
Coffee May Significantly Reduce Type 2 Diabetes Risk
The prevalence of type 2 diabetes, which is linked to unhealthy lifestyles, has reached epidemic levels. In just a few decades, it has multiplied by a factor of 10, and now it affects around 300 million people worldwide.
High blood glucose levels due to insulin resistance or insufficient insulin production characterize this disease.
Coffee consumption has been linked to a reduced risk of type 2 diabetes in numerous observational studies. The percentage of risk avoided varies from 23% to 67%.
An extensive review article analyzed data from 18 studies involving 457,922 individuals. A 7 percent reduction in risk for type 2 diabetes was seen for every daily cup of coffee consumed.
There was an inverse relationship between coffee consumption and mortality.
Coffee May Reduce Alzheimer's And Parkinson's Risk
Coffee can boost your IQ temporarily, and it may also help keep your brain healthy as you get older.
When it comes to dementia, Alzheimer's disease is by far the most prevalent worldwide.
Coffee drinkers have been shown in prospective studies to have a 60% lower risk of developing Alzheimer's disease and other forms of dementia.
Parkinson's disease is the second most prevalent neurodegenerative disorder and is characterized by the demise of neurons in the brain that produce dopamine. An estimated 32%-60% less chance of developing Parkinson's disease in coffee drinkers.
Coffee Could Be Beneficial To Your Liver
The liver is an incredible organ that serves countless purposes.
It's susceptible to the perils of the modern diet, like excess alcohol and fructose.
Liver damage from alcoholic liver disease or hepatitis eventually leads to cirrhosis, a condition in which scar tissue has replaced most of the liver.
The risk of developing cirrhosis is reduced by as much as 80%, according to multiple studies.
The effect was most noticeable in those who drank four or more cups daily.
A study found that drinking coffee reduced liver cancer risk by about 40%.
Coffee May Prevent Premature Death
The widespread belief that coffee is bad for you persists.
It's not surprising that popular opinion contradicts scientific findings; such is the nature of human knowledge.
But there's some evidence that coffee can extend your life.
Drinking coffee was associated with a reduced risk of death from all causes in a large prospective observational study.
People with type 2 diabetes feel this effect more strongly than others. Drinkers of coffee had a 30% lower risk of dying over a 20-year period, according to one study.
Coffee Is High In Nutrients And Antioxidants
Black water isn't all that coffee is.
The finished product contains a respectable quantity of minerals and vitamins, thanks to the fact that many of the nutrients inside the coffee beans are transferred to the liquid.
There are (28) in an average cup of coffee:
- proportionate to 6 percent of the recommended dietary allowance for pantothenic acid (vitamin B5)
- Riboflavin Recommended Daily Allowance equivalent of 11% (vitamin B2)
- Vitamin B1 (thiamine) and B3 (niacin) at 2% of the Recommended Daily Allowance (B1)
- 3-percent Daily Value (RDA) of potassium and manganese
It might not seem like much, but consuming multiple cups of coffee every day will quickly add up to a significant amount.
That's not all, though. Antioxidants are abundant in coffee as well.
Even more so than many fruits and vegetables, coffee is one of the most significant sources of antioxidants in the Western diet.
Key Components of Healthy Coffee
Large amounts of biomass are produced during the processing and harvesting of coffee beans, and are then typically discharged to the environment, causing ecological problems in the countries that produce coffee.
Antioxidant compounds like caffeine, chlorogenic acids, trigonelline, and diterpenes are abundant in coffee processing by-products and could be reclaimed for use as natural food preservatives, cosmetics, and dietary supplements.
Furthermore, these compounds weren't exposed to the heat of the roasting process that coffee beans go through, so their concentrations and quality have been preserved.
This section provides an introduction to antioxidants (what they are, how they are studied, and their role in health), before delving into the antioxidant components of coffee & coffee by-products.
When it comes to enjoying a cup of coffee with an emphasis on health, there are several key components to consider:
Quality of Beans
The health profile of your coffee is significantly influenced by the origin and type of coffee beans used. Coffee beans can be broadly categorized into two main species: Arabica and Robusta. Arabica beans are often considered to have a milder flavor and lower caffeine content compared to Robusta.
They are typically grown at higher altitudes, which can result in a more complex and less bitter taste. Robusta beans, on the other hand, tend to be more bitter and contain more caffeine.
The origin of the coffee beans also plays a crucial role. Coffee grown in different regions around the world can have distinct flavor profiles and nutritional qualities. For instance, Ethiopian coffee may have fruity and floral notes, while Colombian coffee is known for its well-balanced taste.
The soil, climate, and growing conditions in these regions can affect the coffee's antioxidant content, which can contribute to its potential health benefits.
Brewing Process
The brewing method you choose can significantly impact the health benefits of your coffee. Different methods, such as drip brewing, French press, espresso, and cold brew, extract various compounds from the coffee grounds.
For instance, espresso tends to have a higher concentration of caffeine per ounce compared to drip coffee, while cold brew coffee is typically lower in acidity.
The brewing time and temperature also matter. Over-extraction, where coffee is brewed for too long, can result in a bitter taste and may lead to the release of undesirable compounds.
On the other hand, under-extraction can result in a weak and less flavorful brew. Finding the right balance in terms of brewing time and temperature can enhance the flavor and overall healthfulness of your coffee.
Additives
When considering the health value of your coffee, it's essential to be mindful of the additives. Some additives can detract from the health benefits of your coffee, such as excessive sugar and artificial creamers, which can add empty calories and unhealthy trans fats.
On the positive side, there are some additives that can enhance the health value of your coffee.
For instance, adding a dash of cinnamon or a sprinkle of cocoa powder can provide additional antioxidants and flavor without significantly increasing calories. You can also opt for unsweetened almond or soy milk as a dairy alternative.
The key components of healthy coffee include the choice of quality beans, the brewing process, and the additives you use. By selecting high-quality beans, using a suitable brewing method, and being mindful of additives, you can enjoy a cup of coffee that not only tastes great but also contributes to your overall well-being.
Selecting Coffee Beans: Organic vs Regular
When comparing organic coffee vs. regular coffee, the main difference lies in the farming processes.
What Exactly Is Organic Coffee?
Farmers who want their coffee to be recognised by the USDA as organic must adhere to rigors organic farming standards.
To earn the organic label, coffee must be grown according to the guidelines outlined below.
- Natural fertilizer, such as that made from cow poop or coffee grounds, is used.
- Natural gas flame weeders, animal herbivory, and manual weeding are all viable options for weed control.
- No genetically modified organisms (GMOs) are used in the making of these crops.
The plants are also shielded from direct sunlight by being grown in shady conditions. Birds that eat pests on coffee plants can rest in the shade.
These measures ensure the plants reach maturity and develop a pleasant flavour.
The Advantages Of Organic Coffee Bean
Healthy coffee plants are grown using organic methods. They are less likely to become ill because they weren't exposed to chemicals during cultivation.
Organic coffee has been shown to reduce the risk of:
- Forms of the disease
- Adult-onset diabetes
- The onset of Alzheimer's
- Depression
Natural compounds found in organic coffee are beneficial to health.
What Is Regular/Non-Organic Coffee?
The use of pesticides and chemical fertilisers in conventional coffee farming poses risks to both human and environmental health.
The chemical treatment causes the beans to have an unpleasant bitter or sour flavour.
In brief, a conventional farmer grows non-organic coffee seeds in the following ways:
- Soil fumigation is done to get rid of the soil's inherent fungicides.
- The chemical fertiliser, made from petroleum, is spread on the soil by the farmer.
- Before being planted, the seeds are treated with fungicides and insecticides.
- The irrigation water also receives chemical treatments.
- Weed killer is applied once the plants emerge from the soil.
Growing these plants in full sun weakens them to pests and diseases because it weakens their roots.
Risks Associated With Non-Organic Coffee Beans
Regular coffee is harmful because it is not grown using natural methods.
To start, they can wreak havoc on your metabolism, leading to health problems like diabetes and insulin resistance.
Meanwhile, the use of chemical fertilizers and other pesticides is harmful to ecosystems.
Growing conventional coffee is a major contributor to global warming because it requires vast quantities of both energy and water.
Brewing Techniques for Health-Conscious Individuals
Cold Brew vs. Hot Brew
Cold Brew Pros:
- Lower acidity: Cold brew coffee is often less acidic than hot brew, which can be gentler on the stomach for some individuals.
- Reduced bitterness: The cold brewing process tends to extract fewer bitter compounds, resulting in a smoother and milder taste.
- Antioxidant retention: Cold brew may retain more antioxidants due to the absence of high temperatures during brewing.
Cold Brew Cons:
Longer brewing time: Cold brew typically requires 12-24 hours of steeping, which can be less convenient.
Lower caffeine extraction: Cold brew may have less caffeine content compared to hot brew, which could be a disadvantage for those seeking an energy boost.
Hot Brew Pros:
- Faster preparation: Hot brew coffee can be ready in minutes, making it more practical for some individuals.
- Higher caffeine content: If you're looking for a quick energy boost, hot brew coffee generally has higher caffeine levels.
Hot Brew Cons:
- Potential for higher acidity: Hot brewing can extract more acidic compounds, which might be harsh on sensitive stomachs.
- Bitterness and burnt flavors: Hot brew methods can sometimes result in a bitter taste if not done correctly.
Filtered vs. Unfiltered
Filtered Pros:
- Reduced cholesterol: Using a filter can help remove coffee oils and compounds that may increase LDL cholesterol levels.
- Lower risk of sediment ingestion: Filters prevent the consumption of fine coffee particles, reducing the risk of digestive discomfort.
Filtered Cons:
- Slight loss of flavor and aroma: Filters can trap some of the aromatic oils, leading to a slightly different taste profile.
- Environmental concerns: Disposable paper filters can contribute to waste, but reusable metal or cloth filters are more sustainable.
Unfiltered Pros:
- Full flavor and body: Unfiltered methods like Turkish coffee offer a richer, more intense coffee experience.
- Potential health benefits: Some unfiltered coffee may contain beneficial compounds, although this can vary.
Unfiltered Cons:
- Risk of cholesterol elevation: Unfiltered coffee can contain cafestol and kahweol, which may raise cholesterol levels.
- Sediment and sludge: Unfiltered coffee often contains fine particles, which some people find unpleasant.
The French Press Dilemma
French Press Pros:
- Rich flavor: French press brewing extracts oils and flavors, resulting in a robust and full-bodied taste.
- Simplicity: It's an easy and inexpensive brewing method, requiring minimal equipment.
- No paper filters: French press is unfiltered, so it retains all the coffee's natural oils and compounds.
French Press Cons:
- Cholesterol concerns: Like other unfiltered methods, French press coffee can contain cafestol and kahweol, which may impact cholesterol levels.
- Sediment and sludge: French press coffee often has more sediment, which can be off-putting to some drinkers.
- Longer steeping time: French press coffee requires a longer brewing time, which may not be convenient for those in a hurry.
The choice between cold brew and hot brew, filtered and unfiltered coffee, and using a French press should consider individual health needs and taste preferences.
Cold brew and filtered methods are generally gentler on the stomach, while unfiltered options like French press may have bolder flavors but pose potential cholesterol concerns.
Ultimately, moderation and personal preferences should guide your choice for a healthier coffee brewing technique.
Healthy Coffee Add-ins
Instant coffee is widely used in the Philippines as a means of obtaining caffeine. While pre-brewed coffee has many advantages, such as its speed and portability, nothing beats the taste and health benefits of a freshly brewed cup.
Although the steps of "pour the powder, add water, and stir" are common, your morning beverage need not always be the same.
This article provides you with some suggestions for improving the nutritional value of your instant coffee. Read on to find out more.
Cinnamon
Cinnamon's sweet and warm flavour make it a popular spice, but that's not all it's known for. The antioxidants & anti-inflammatory properties in this potent ingredient can do wonders for your health.
You can improve the taste and reap the health benefits of cinnamon by adding just a pinch to your instant coffee.
Coconut Oil
Spices, syrups, and sauces are just a few examples of what can be added to a dish. If you want your instant coffee to taste more like regular coffee, try mixing in some coconut oil.
Medium-chain triglycerides (MCTs), which are abundant in this multipurpose oil, are quickly absorbed by the body and can provide a jolt of energy. In addition to improving the taste of your coffee, adding just a teaspoon of coconut oil can help you lose weight by increasing your metabolism.
Collagen Powder
No one ever said collagen had to be used only in cosmetics. Maintaining strong hair, skin, and nails all depend on the protein collagen. In addition to helping keep joints healthy, it also reduces inflammation throughout the body.
A good source of protein can be easily incorporated into your day by adding a scoop of collagen powder to your instant coffee, which also has other health benefits.
Cocoa Powder
Who here loves chocolate? If you enjoy highly flavored foods, you might like the addition of cocoa powder to instant coffee. This decadent component is not only a tasty source of chocolate flavor, but also an excellent source of antioxidants that have been shown to improve circulation and reduce blood pressure.
A healthy dose of antioxidants and a delicious new flavor can be yours simply by mixing a teaspoon of cocoa powder into your morning brew.
Almond Milk
Almond milk is a great dairy-free alternative to regular milk that goes well with instant coffee. This milk has a mildly nutty flavor and is low in calories while also providing a good amount of two vitamins that are crucial to good health.
Adding a little almond milk to your coffee is a great way to enhance the flavor and increase the nutritional value.
Ginger
The healing properties of ginger have made it a highly prized spice for hundreds of years. It has long been recognized for its anti-inflammatory, anti-nausea, and digestive benefits.
Adding a pinch of ginger to your instant coffee will give it a spicy and warming flavor and will also increase the health benefits.
Turmeric
The anti-inflammatory effects of the spice turmeric have led to its meteoric rise in popularity. Additionally, it has been linked to enhanced cognitive performance and a decreased likelihood of developing cardiovascular disease.
Instant coffee can be given a lovely golden hue by adding a pinch of turmeric, which also has health benefits.
Honey
Instant coffee can benefit from the addition of honey, a natural sweetener. It's not just tasty; it's also an excellent source of antioxidants, can ease a sore throat, and aids in digestion.
You can improve the flavor of your morning coffee and get some extra health benefits by adding a teaspoon of honey.
Juju Blends: A Wellness-Focused Coffee Alternative
Juju Blends, a wellness-focused coffee alternative, distinguishes itself by offering a range of health-enhanced coffee options designed to elevate your daily caffeine fix.
One of their standout offerings is the Collagen Coffee Latte, a delicious concoction that not only tantalizes your taste buds but also provides a multitude of health benefits.
This unique brew combines the rich and aromatic flavor of coffee with the nourishing properties of collagen. Collagen is renowned for its ability to promote skin elasticity, joint health, and overall well-being.
By incorporating this vital protein into a morning ritual, Juju Blends ensures that your coffee experience not only energizes you but also supports your body from the inside out.
The Collagen Coffee Latte is a testament to Juju Blends' commitment to delivering coffee with a purpose, making your daily coffee ritual a part of your holistic wellness journey.
Decaffeinated Coffee: Pros and Cons
It's up to you and your doctor to decide if decaf coffee is right for you. Take a look at the benefits and drawbacks of switching to decaf coffee.
The Pros Of Drinking Decaf Coffee
If you're sensitive to caffeine, decaf coffee may be the answer. Caffeine can have some unpleasant side effects, but you can avoid them by drinking decaf coffee.
Caffeine in coffee is blamed for many adverse side effects, including insomnia, restlessness, heart palpitations, high blood pressure, and anxiety.
Damage to health caused by caffeine. Caffeine is linked to a host of negative health effects, including disruptions in sleep and heart rate. The stimulant, diuretic, and acidic properties of caffeine.
Decaf coffee is a great option for those who want to drink coffee but find that the caffeine causes unwanted side effects, such as heartburn, bowel issues, or insomnia.
Caffeine-induced nervousness. Caffeine can cause anxiety in some people. We call these symptoms the "jitters," and they can be triggered by caffeine. While coffee itself is not the root cause of anxiety, it can amplify symptoms in those who are predisposed to them.
If you drink regular coffee but find that it makes your anxiety worse, you may want to try switching to decaf.
Disorders of digestion and dehydration. The laxative effects of coffee are still being researched, but one study found that it causes a gastrocolic response in some people. In the end, your body is unique, and you are the best judge of what works for you.
The Cons Of Drinking Decaf Coffee
Decaffeinated coffee may also contain chemicals. Methyl chloride, a chemical also used in paint strippers, is used in the production of some decaf coffee. Long-term exposure to this chemical can cause effects on the central nervous system in animals, and even short-term exposure can cause neurological effects in humans.
While exposure to trace amounts of this chemical is unlikely to cause any harm, those who prefer to steer clear of it entirely should read ingredient labels before purchasing decaf coffee. Without further disclosure, most decaf coffee is decaffeinated with methyl chloride.
Cholesterol. Multiple studies have looked into whether or not drinking decaf coffee has any effect on cholesterol levels in humans. There is debate over whether or not it actually raises cholesterol levels. Although the results are not yet conclusive, those who have experienced cholesterol issues may wish to consult a medical professional.
Keep in mind that we are not qualified to give medical advice, so please consult a professional instead.
The Truth About Coffee Creamers
Creamers for coffee are popular because they enhance the flavour of the beverage. Coffee is, in a sense, an acquired taste. Unseasoned tastebuds will find coffee to be extremely bitter and acidic. Because of this need, sales of coffee creamers are booming. The addition of sugar and fat mellows the strong coffee taste, making it more palatable.
Creamers are usually highly processed, unlike the traditional method of using milk and sugar. Let's take a closer look so we can fully grasp what's going on. Coffee Mate French Vanilla was selected because it is a best-seller.
This creamer comes in a 15ml (3 teaspoon) serving size. Most people just pour straight from the bottle, and the average amount is more than 15 milliliters.
Using a per-serving metric, we find that this item has 35 calories. 1.25 teaspoons of sugar contributes 20 calories, while 1.5 grams of fat makes up the rest. The product is protein-free.
The list of ingredients is as follows:
Ingredients: Water, Sugar, High Oleic Soybean Oil, High Oleic Canola Oil, and less than 2% of Micellar Casein (a Milk Derivative)**, Mono- and Diglycerides, Dipotassium Phosphate, Natural and Artificial Flavors, Cellulose Gel, Cellulose Gum, and Carrageenan.
You can tell that a lot of processing went into this item. Cellulose, carrageenan (a controversial ingredient), and glycerides are used to create the luxurious mouthfeel.
Liquid products' mono- and diglyceride content is often used to ensure their consistency.
Hydrogenated and partially hydrogenated oils or animal fats can be used to make them. It's possible that some trans fats will be introduced into the final product as a result of this.
Milk contains a class of proteins known as casein. Eighty percent of the protein in milk is micellar casein, and the other twenty percent is whey. Although protein is employed, there is not enough of it to warrant labelling.
You might want to rethink your three daily coffee intake of this ultra-processed product. A little milk never hurt anyone (dairy or plant-based). In fact, you should really get used to drinking coffee black.
Balanced Consumption: When Does Coffee Become Unhealthy?
The U.S. Food and Drug Administration has warned that ingesting caffeine in powder or liquid form can lead to toxic levels of caffeine. About 28 cups of coffee can be made from just one teaspoon of caffeine powder. Extremely high levels of caffeine are dangerous and may even be fatal.
Caffeine consumption is probably safe for adults, but it shouldn't be done by kids. Young adults and teenagers should be warned against consuming large amounts of caffeine or combining it with other substances.
Women who are pregnant, trying to get pregnant, or are breastfeeding should discuss limiting their caffeine intake to less than 200 milligrams per day with their doctors.
Caffeine withdrawal symptoms are real, and they can happen to adults too. And those who are particularly sensitive to caffeine or who are taking certain medications should probably avoid it.
Coffee and Antioxidants
Coffee is renowned not only for its rich and robust flavor but also for its impressive antioxidant properties that can significantly contribute to health and wellness.
Antioxidants are compounds that help protect our cells from damage caused by free radicals, unstable molecules that can lead to various health issues, including chronic diseases.
Coffee is particularly abundant in antioxidants, such as chlorogenic acid, quinines, and caffeic acid. These antioxidants play a crucial role in reducing oxidative stress and inflammation in the body.
By doing so, they may help lower the risk of various diseases, including type 2 diabetes, cardiovascular conditions, and certain types of cancer.
Furthermore, coffee's antioxidants are associated with improved cognitive function and a lower risk of neurodegenerative disorders like Alzheimer's and Parkinson's disease.
So, enjoying your daily cup of coffee not only provides a delightful pick-me-up but also supports your overall health and wellness through its robust antioxidant content.
Frequently Asked Questions
What is the healthiest type of coffee?
Black coffee
The healthiest way to take your coffee is hot-brewed and black. One cup has virtually no calories or carbs, no fat, and is low in sodium. Black coffee also has micronutrients, including potassium, magnesium, and niacin.
Which roast of coffee is healthiest?
The researchers found that the lighter the roast, the higher the chlorogenic acid content—and the better the coffee extract protects human cells against cell damage. Other research has found that antioxidant activity reaches a maximum level with light roasts.
Is coffee with milk and sugar healthy?
Don't Add Milk if you Want to Lose Weight
In fact, at only 4.7 calories per cup, black coffee will assist you in keeping track of your calorie intake during your weight loss period. In contrast, coffee that contains sugar and milk has an astounding 56.6 calories.
Which is healthier coffee or tea?
In this battle over health benefits, coffee comes out on top. Coffee drinkers can raise a mug to fiber, microbiome health and lowering risk for cancer and diabetes. But tea drinkers, do not despair. Tea is undoubtedly good for your blood pressure, cholesterol, stress levels, mental health and productivity.
Which coffee is best for morning?
A latte is known to be a classic morning wake up beverage, and for good reason. It's the milkiest form of coffee and often paired with a medium to dark roast coffee.
Conclusion
Exploring the concept of "healthy coffee" involves making conscious choices and adopting certain practices that can transform this beloved beverage into a beneficial component of one's diet and lifestyle.
To make coffee a health-conscious choice, opt for high-quality, organic beans to minimize exposure to harmful pesticides and chemicals. Brew your coffee using clean and filtered water, which ensures the absence of impurities.
For added health benefits, consider consuming your coffee black or with minimal additives, avoiding excessive sugar or unhealthy creamers. Additionally, moderation is key; limit your daily coffee intake to prevent excessive caffeine consumption.
Incorporate coffee into a balanced diet and active lifestyle, rather than relying on it as a sole energy source. By following these practices and choices, coffee can become a part of a wholesome and healthy routine, offering potential benefits such as improved cognitive function and antioxidant-rich support for overall well-being.
