Sip Smarter: The Best Healthy Coffee Options for Wellness

For a long time, it was assumed coffee couldn’t possibly be a health food. After all, it gives a buzz — surely it comes at a cost? 

Modern research has turned over every stone in search of the truth about coffee. Is it bad for the heart and blood pressure? What caffeine and sleep? Weight loss? Diabetes? 

It turns out that in moderation, coffee can have many benefits, like longer lifespan [1], less risk of neurodegenerative diseases [2], and reduced occurrence of certain cancers [3].

Whether you are losing weight, optimizing your life, or stoking up on antioxidants, coffee has a surprising number of benefits.

Which Types of Coffee is the Healthiest?

There's plenty of healthy coffee options to choose from these days — but here's a quick roundup of what sort of qualities make a coffee particularly healthy: 

• Certified Mold-Free Coffee — Free from mycotoxins, reducing the risk of liver strain and improving overall health.
• Robusta or robusta blends — These types of coffee contain nearly 2X as many antioxidants as typical arabica. Try our SaiGon OG for a full-flavor robusta/arabica blend.
• Light, medium, or dark roast — Full-french roast or extra dark tends to carry less antioxidants and more harsh byproducts that form during combustion.
• Organic Coffee — Grown without synthetic pesticides, offering a cleaner, healthier option for your body.
• Coffees without any added sugar — Our Vietnamese Coffee 2.0 is made to provide the full flavor experience of Vietnamese coffee without any added sugar, artificial sweeteners, or dairy.

How Healthy is Coffee?

How healthy a coffee is depends on how you drink it. Cream and sugar are not health foods and even alternatives like oat and almond milk can have additives that aren't optimal. 

The healthiest coffee is going to be a black cup of organic beans, roasted carefully. 

Using ecologically friendly cultivation practices, like shade grown Vietnamese BanMe, means plants are happy and free of harmful pesticides, creating a strong foundation of health.

Coffee Health Benefits

The general consensus on coffee is that moderate use, around 1-4 cups a day, is safe and potentially beneficial. 

Clearly, there are variables. Four cups of coffee is not going to be ideal for everyone and different roasts or beans have different levels of caffeine. Not to mention concentrations of minerals, vitamins, and antioxidants. 

Still, grabbing a cup isn't something to feel guilty about. It's not a superfood or a treatment for any of the medical conditions we list below; this article details coffee's good side with benefits like:

• Nutritional value
• Antioxidants
• Manage weight
• Contribute to heart health
• Reduce the risk of diabetes
• Effects on cholesterol
• Gut health
• Lower risk of neurodegenerative disease
• Lower risk of stroke
• Reduced risk of certain cancers
• Reduced risk of liver disease

5 Ways to Make Coffee Healthier

1. Find your dose — Drinking too much coffee can contribute to anxiety. But drinking the right amount can have benefits like improved mood and focus.
2. Drink it black — Cream and sugar bring unwanted calories or side effects like a blood sugar spike. Beware certain plant-based milk alternatives can also be sweetened and watch out for highly-processed additives.
3. Use a coffee filter — Studies show that paper filters remove some cafestol, which can increase LDL cholesterol. 
4. Avoid drinking too late in the day — Experts recommend to stop consuming coffee 9 hours before your bedtime.
5. Mix it with other medicinal herbs — Adding cinnamon, cocoa, or perhaps medicinal mushrooms can bring extra benefits to a cup of coffee. 

Does Coffee Have Nutritional Value?

Most of us drink coffee for the buzz — it’s not a meal replacement.

On its own, coffee barely registers any calories in a diet, and the calories coffee adds to your diet are usually from additives like cream and sugar. People who fast will drink black coffee without leaving ketosis. 

Coffee isn't just caffeine water, though. Depending on the growing conditions, coffee can contain potassium and a little magnesium.  

Vitamins are also present in coffee. Soils and cultivation will affect these once again, but coffee can contain small amounts of some B vitamins.

Coffee & Antioxidants

Coffee is well-known for having a healthy dose of antioxidants in the form of polyphenols. 

Antioxidants protect the body from free radicals — compounds that can form naturally in the body or brought in through the air or food we consume. These compounds cause oxidative stress, which is a process attributed to conditions like aging and cancer.

Coffee is chock full of these protective antioxidants that guard us agains the deleterious effects of the harmful compounds we're inundated with on a daily basis.

Concentrations of specific antioxidants can be altered by specific brewing techniques [4]. For example, a percolator and coffee machine extracted the highest amount of antioxidants in one study [5]. Water temperature and quality didn’t appear to have an impact on results, though. 

Coffee is probably the most enjoyable source of antioxidants, but finding other dietary sources is ideal if you really want to stock up.

Coffee For Weight Loss

A bunch of research also points to regular coffee consumption being linked to managing weight in the long term and a lower body mass index (BMI) [6]. But deciding whether or not coffee will help you lose weight is kinda complicated. 

There are all kinds of theories on why coffee and weight loss are seemingly linked. One study shows how coffee drinking is associated with more exercise which could help explain coffee as a weight loss aid [7].

Other research points to coffee containing chlorogenic acids, commonly called CGAs. These compounds perform all kinds of functions, like acting as anti-inflammatories, removing free radicals (they are technically antioxidants), and potentially suppressing the activity of enzymes that produce fat (lipids) in the body. 

At the end of the day, coffee can’t replace exercise and a good diet. But its stimulating effects might be the boost that gets you out the door and losing weight. For a quick pick-me-up, Vietnamese coffee with L-theanine and ginseng before a workout can keep focus and energy levels high.

Coffee & Heart Health

Too much caffeine in your system is not comfortable. If you have ever drunk too much coffee, you are aware of its sweaty, heart-pumping, and anxiety-inducing effects. 

For years, it has been assumed that these stimulating effects must be somehow harmful to the cardiovascular system. 

The topic is debated because some studies suggest a link between long-term consumption and cardiovascular problems [8]. But others say chronic high blood pressure and hypertension aren’t necessarily caused by coffee, though.

One paper points out that the acute or more immediate effects of drinking coffee versus the chronic effects of coffee are different [9]. Just because coffee makes your blood pressure spike in the short term (and it does) doesn’t mean that this effect is compounding over time to create a chronic condition.

Another positive point for coffee and the cardiovascular system is research showing coffee may lower the risk of stroke [10].

Coffee & Diabetes

Multiple studies have shown the risk of type 2 diabetes is lowered by coffee consumption [11]. Both caffeinated and decaffeinated seem to contribute to prevention, although how people's blood sugar responds to caffeine seems to vary [12]. 

The research shows that 3-4 cups a day has an effect, and in one study, drinking more coffee decreased the risk of developing diabetes, and drinking less coffee increased the risk. 

Exactly how coffee affects blood sugar or insulin resistance is somewhat unclear. Caffeine may be part of the effect, but it's also possible other components like magnesium or polyphenols do something, too. 

Because these relationships are not well understood, recommendations for coffee drinking for people living with diabetes are mixed. What is clear is that once cream and sugar are added to coffee, blood sugar levels increase. 

Coffee & Cholesterol

Coffee and cholesterol do have a relationship — but it depends on how you drink it and what your goals are.

One study showed a difference between filtered and unfiltered coffee, with a paper filter removing significant amounts of LDL cholesterol [13]. The same study shows that boiled coffee without a filter retained much higher amounts of LDL cholesterol. 

Researchers noted unfiltered coffee contains diterpenes kahweol and cafestol, which could explain the link to higher levels of LDL cholesterol [14]. They also noted that sugar in coffee may be a contributing factor to higher cholesterol levels. 

Caffeine levels do not appear to affect cholesterol levels, with decaf and caffeinated coffee showing little difference.

Coffee & the Microbiome

The gut microbiome — the ecosystem of microbes living inside our digestive system (and even the brain) is affected by what we consume. 

Coffee is no exception, with studies showing changes to the gut microbiome, although results are mixed. Some evidence of polyphenols affecting gut composition seems to exist, specifically with certain species connected to the production of potentially desirable short-chain fatty acids. 

Most of the studies are small and done in animals, although research in humans confirms that coffee does indeed alter the gut microbiota [15]. 

Whether coffee has tangible health benefits or can be used as an intervention is unclear and much more research is needed.

Does Coffee Affect Sleep?

Maybe you don’t want to hear it, but coffee can definitely affect sleep. A clear relationship between the dose and time caffeine is consumed has been shown in research. Studies also show caffeine consumption can affect sleep time, depth, onset, and effectiveness. 

Authors of a large meta-analysis of caffeine and sleep recommend consuming a cup of coffee (around 100mg) at least 9 hours before bedtime. 

The recommendation is not one size fits all. Everyone will respond to caffeine differently and the researchers acknowledge their measurements are a starting point and people will need to pay attention to how their body uses caffeine [16].

Genetic Response to Caffeine

People can have a wide variety of responses to caffeine. A cup of dessert might keep you up all night while someone else might have a deep sleep. The reason could be in your DNA.

Genetics plays a role in the good or bad responses people have to caffeine, how much they enjoy it, and how they consume it. How sensitive one is to caffeine seems to influence how much they like coffee [17].

Studies in twins have demonstrated one's predisposition toward caffeine could be linked to a caffeine-specific genetic mechanism. 

The diversity between different people's genetics may even play a role in how caffeine affects chronic conditions related to caffeine use [18]. 

Coffee & Liver Disease

A review of coffee’s effects on liver disease showed multiple positive relationships with coffee [19]. 

Researchers noted that coffee drinkers with alcoholic cirrhosis had lower mortality risks than those who didn’t drink coffee [20]. 

Another study showed a positive relationship between coffee drinking and hepatitis C, specifically with improved responses to antiviral therapy [21]. 

For those with fatty liver disease, coffee’s antioxidants seem to have some benefit [22].

All in all, the researchers recommended coffee for people with chronic liver diseases.

Coffee & Neurodegenerative Disease

While there's certainly no cure, coffee consumption is correlated with a lower risk of neurodegenerative diseases like dementia and Alzheimer's, according to one review [23]. 

Perhaps most impressive is the 65% reduction in developing dementia and Alzheimer's from drinking 3 - 5 cups of coffee per day during midlife. 

Consumption of coffee appears to reduce side effects of cognitive decline related to age. 

The exact mechanisms are unclear but could be related to caffeine, antioxidants, or increased insulin sensitivity, but more research is needed. 

FAQs: Healthy Coffee 

1. What makes coffee 'healthy'?

The health benefits of coffee stem from a combination of its impressive antioxidant profile and its active alkaloids (including, but not limited to, caffeine).

In addition to the natural health benefits of traditional coffee, such as antioxidants and improved metabolism, healthy coffee like Instant Coconut Latte includes added natural ingredients known for their health properties. These can enhance physical and mental well-being.

2. What types of healthy additives are in your coffees?

Healthy coffees may include ingredients like green tea extract for enhanced antioxidant properties, MCT oil for a sustained energy boost, collagen for skin and joint health, or probiotics for gut health. Each additive is carefully selected based on its health benefits and compatibility with coffee flavors.

3. Are these additives safe with coffee?

Yes, all additives we include in our healthy coffee range are safe and commonly used in dietary supplements. They are tested to ensure that they do not interfere with the natural health benefits of coffee or its taste.

4. How does the taste of healthy coffee compare to regular coffee?

We meticulously craft our healthy coffees to ensure that the additional ingredients complement the coffee’s natural flavors. Many users find that these coffees taste similar to their regular counterparts, with some experiencing subtle enhancements that make the flavors even more enjoyable.

5. Can I drink healthy coffee every day?

Absolutely! Our healthy coffee is designed to be a part of your daily routine. The added ingredients are chosen for their safety and effectiveness, even with daily consumption.

6. How should I brew healthy coffee?

You can brew healthy coffee just like any regular coffee. Use your preferred brewing method, whether it’s a drip machine, French press, espresso maker, or any other method. The added ingredients do not require any special handling or brewing techniques.

7. Is healthy coffee more expensive than regular coffee?

Given the added health supplements, healthy coffee can be slightly more expensive than regular coffee. However, the cost is offset by the potential health benefits and the convenience of combining your coffee ritual with your wellness routine.

References

1. Chieng, D., Canovas, R., Segan, L., Sugumar, H., Voskoboinik, A., Prabhu, S., ... & Kistler, P. M. (2022). The impact of coffee subtypes on incident cardiovascular disease, arrhythmias, and mortality: long-term outcomes from the UK Biobank. European Journal of Preventive Cardiology, 29(17), 2240-2249.
2. Eskelinen, M. H., & Kivipelto, M. (2010). Caffeine as a protective factor in dementia and Alzheimer's disease. Journal of Alzheimer's Disease, 20(s1), S167-S174.
3. Poole, R., Kennedy, O. J., Roderick, P., Fallowfield, J. A., Hayes, P. C., & Parkes, J. (2017). Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. BMJ, 359.
4. Janda, K., Jakubczyk, K., Baranowska-Bosiacka, I., Kapczuk, P., Kochman, J., Rębacz-Maron, E., & Gutowska, I. (2020). Mineral composition and antioxidant potential of coffee beverages depending on the brewing method. Foods, 9(2), 121.
5. Olechno, E., Puścion-Jakubik, A., Markiewicz-Żukowska, R., & Socha, K. (2020). Impact of brewing methods on total phenolic content (TPC) in various types of coffee. Molecules, 25(22), 5274.
6. Icken, D., Feller, S., Engeli, S., Mayr, A., Müller, A., Hilbert, A., & de Zwaan, M. (2016). Caffeine intake is related to successful weight loss maintenance. European journal of clinical nutrition, 70(4), 532-534.
7. Torquati, L., Peeters, G., Brown, W. J., & Skinner, T. L. (2018). A daily cup of tea or coffee may keep you moving: association between tea and coffee consumption and physical activity. International journal of environmental research and public health, 15(9), 1812.
8. Yang, A., Palmer, A. A., & De Wit, H. (2010). Genetics of caffeine consumption and responses to caffeine. Psychopharmacology, 211, 245-257.
9. Riksen, N. P., Rongen, G. A., & Smits, P. (2009). Acute and long-term cardiovascular effects of coffee: implications for coronary heart disease. Pharmacology & therapeutics, 121(2), 185-191.
10. Shao, C., Tang, H., Wang, X., & He, J. (2021). Coffee consumption and stroke risk: evidence from a systematic review and meta-analysis of more than 2.4 million men and women. Journal of Stroke and Cerebrovascular Diseases, 30(1), 105452.
11. Santos, R. M. M., & Lima, D. R. A. (2016). Coffee consumption, obesity and type 2 diabetes: a mini-review. European journal of nutrition, 55, 1345-1358.
12. Bhupathiraju, S. N., Pan, A., Manson, J. E., Willett, W. C., van Dam, R. M., & Hu, F. B. (2014). Changes in coffee intake and subsequent risk of type 2 diabetes: three large cohorts of US men and women. Diabetologia, 57, 1346-1354.
13. Ahola, I., Jauhiainen, M., & Aro, A. (1991). The hypercholesterolaemic factor in boiled coffee is retained by a paper filter. Journal of internal medicine, 230(4), 293-297.
14. Schoeneck, M., & Iggman, D. (2021). The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials. Nutrition, Metabolism and Cardiovascular Diseases, 31(5), 1325-1338.
15. Rosa, F., Marigliano, B., Mannucci, S., Candelli, M., Savioli, G., Merra, G., ... & Piccioni, A. (2024). Coffee and Microbiota: A Narrative Review. Current Issues in Molecular Biology, 46(1), 896-908.
16. Gardiner, C., Weakley, J., Burke, L. M., Roach, G. D., Sargent, C., Maniar, N., ... & Halson, S. L. (2023). The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep medicine reviews, 69, 101764.
17. Cornelis, M. C., & van Dam, R. M. (2021). Genetic determinants of liking and intake of coffee and other bitter foods and beverages. Scientific reports, 11(1), 23845.
18. Yang, A., Palmer, A. A., & De Wit, H. (2010). Genetics of caffeine consumption and responses to caffeine. Psychopharmacology, 211, 245-257.
19. Saab, S., Mallam, D., Cox, G. A., & Tong, M. J. (2014). Impact of coffee on liver diseases: a systematic review. Liver International, 34(4), 495-504.
20. Klatsky, A. L., & Armstrong, M. A. (1992). Alcohol, smoking, coffee, and cirrhosis. American Journal of Epidemiology, 136(10), 1248–1257.
21. Freedman, N. D., Curto, T. M., Lindsay, K. L., Wright, E. C., Sinha, R., Everhart, J. E., & Halt-C Trial Group. (2011). Coffee consumption is associated with response to peginterferon and ribavirin therapy in patients with chronic hepatitis C. Gastroenterology, 140(7), 1961-1969.
22. Gutiérrez-Grobe, Y., Chávez-Tapia, N., Sánchez-Valle, V., Gavilanes-Espinar, J. G., Ponciano-Rodríguez, G., Uribe, M., & Méndez-Sánchez, N. (2012). High coffee intake is associated with lower grade nonalcoholic fatty liver disease: the role of peripheral antioxidant activity. Annals of Hepatology, 11(3), 350-355.
23. Eskelinen, M. H., & Kivipelto, M. (2010). Caffeine as a protective factor in dementia and Alzheimer's disease. Journal of Alzheimer's Disease, 20(s1), S167-S174.