For many people, starting the day with a cup or two of coffee is a beloved routine, providing that much-needed energy boost and improving mental alertness. Not only does caffeine help combat fatigue, but some studies also suggest it might enhance athletic performance and lower the risk of depression and cognitive decline. Additionally, coffee is packed with antioxidants that combat the free radicals responsible for inflammation, cell damage, and diseases. Drinking 2-3 cups of coffee daily has been linked to reduced risks of chronic conditions like diabetes, metabolic syndrome, heart disease, and cancer.
However, it’s important to remember that not all coffee is the same. Various brewing methods, bean types, and filters can impact not just flavor but also the health benefits of your coffee. Research indicates that the antioxidant content in coffee varies significantly based on how it’s brewed and the beans selected, affecting the health benefits of your morning cup.
Coffee can be prepared in many ways, such as French press, drip, or cold brew. Filtered methods like drip and Aeropress remove oils and particles, while unfiltered options like French press allow them to remain, offering a bold, rich taste but potentially affecting health negatively. A Norwegian study involving over 500,000 people found that consuming unfiltered coffee is linked to a higher risk of mortality compared to filtered coffee, partly because of diterpenes in unfiltered coffee, which are known to raise cholesterol. Interestingly, unfiltered coffee contains about 30 times more diterpenes than filtered. Hence, opting for a filtered coffee method could be more heart-friendly.
When choosing coffee beans, consider their origin and roasting level. Beans grown at higher altitudes often have more polyphenols, the antioxidants largely contributing to coffee’s health benefits. Roasts from places like Ethiopia, Colombia, and Guatemala generally have higher polyphenol content. Various roasts also differ in antioxidants—light roasts have the highest levels of chlorogenic acid and antioxidants linked to lower risks of diabetes, cancer, and cardiovascular disease. Light roasts have the most anti-inflammatory properties, while dark roasts have the fewest.
Filtered coffee uses gravity to prepare the brew, whereas espresso relies on pressurized water and fine grounds for a concentrated punch. While filtered coffee has fewer harmful diterpenes, espresso’s diterpene content falls between filtered and unfiltered coffee, which could explain why drinking 3-5 cups of espresso a day is associated with higher cholesterol. Yet, espresso and cold brew showed the highest antioxidant activity in a study comparing different brewing methods, suggesting espresso can be beneficial if consumed in moderation due to its caffeine and diterpene levels.
Hot brews generally have more antioxidants compared to cold brews, which means hot coffee might be better for overall health benefits. Although, cold brew is usually less acidic than hot coffee, which can be less irritating for those with digestive issues like acid reflux.
Most of us drink coffee for caffeine’s fatigue-busting benefits, with a typical cup containing 95-200 mg of caffeine, depending on preparation. The final caffeine content relies on the water and coffee quantities used, impacting energy levels and daily caffeine intake. The FDA suggests keeping daily caffeine below 400 mg to avoid adverse effects such as headaches or insomnia, and advises pregnant individuals to limit it to 200 mg to prevent risks like miscarriage.
When choosing to limit diterpene intake, a paper filter is more effective than a metal one, as it captures tiny particles and produces a better-tasting coffee. While water temperature isn’t as crucial to health benefits as roasting and brewing methods are, what you add in your coffee also matters. Coffee drinks can be a significant source of added sugars, which may lead to health issues like type 2 diabetes and heart disease if consumed in excess. It’s wise to keep added sugars under 10% of daily calories. If your coffee routine includes a lot of sugar, it might be beneficial to gradually reduce it.
Coffee made with milk offers different nutrition. Dairy and soy milk provide quality protein and calcium, while popular non-dairy options like almond or oat milk contribute carbohydrates and fat but offer minimal protein. Ultimately, drinking filtered, light-roasted coffee offers the most health advantages, as the filter removes cholesterol-raising diterpenes while retaining ample antioxidants. For those concerned about acid reflux, cold brew can be an alternative due to its lower acidity. Additionally, be mindful of add-ins, as regularly consuming sweetened coffee can increase your risk of conditions like type 2 diabetes or heart disease.
