Coffee is the second most consumed beverage in the world, beaten only by water. It’s enjoyed for its rich flavor and energizing caffeine-induced effects — coffee isn’t loved as a wellness beverage.
Although most drink coffee for the caffeine hit, this age-old brew is packed with antioxidants that may benefit overall health and well-being. However, not all coffee is created equal.
In this article, we explore what makes a coffee “healthy,” how to choose the most beneficial blends, and how to avoid the pitfalls that can make your morning cup of joe unhealthy.
What Makes a Coffee “Healthy?”
Coffee is considered “healthy” when it provides beneficial nutrients and compounds without excessive additives or processing that could detract from its natural qualities.
Coffee — Coffea robusta and Coffea arabica — is naturally “healthy.” The beans contain antiproliferative, antioxidant, and antimicrobial properties that can be harnessed through extraction by brewing “coffee” [1].
However, certain factors might make coffee less beneficial to your health. These include the quality of the beans, how they’re roasted, how they’re stored, and how they’re consumed. All these can all alter the potential health benefits of your coffee.
There is no single wonder brew that’s deemed “the healthiest coffee.” However, if a cup of coffee meets certain conditions, it can be deemed healthier than your average cup.
The traits of a healthy coffee include:
1. High Quality Beans
A “healthy” coffee should be made from high-quality, organic coffee beans that don’t contain any harmful pesticides or chemicals.
The processing of the beans should be kept to a minimum. Invasive processing techniques that involve excessive heat or chemicals can deteriorate the beneficial oils in the beans. Coffee beans that have undergone minimal processing post-harvest are generally “healthier.”
How the beans are roasted also affects the beans’ chemical composition. Dark roasts tend to have more antioxidants than light roasts. However, over-roasted beans can produce harmful compounds such as acrylamide — a carcinogenic substance [2].
2. Freshly Ground Beans
Grinding coffee beans yourself ensures freshness. Grinding yourself rather than buying pre-ground coffee not only improves the flavor of the resulting brew, but it may also retain some of the health benefits.
Grinding coffee beans directly before brewing retains its natural oils. According to some studies, using freshly ground coffee results in a brew that contains more polyphenols — compounds that harbor antioxidative and anti-aging properties [3].
3. High-Quality Water
Coffee beans are a large part of coffee, but liquid is what makes up the brew. The quality of the water used to brew a coffee affects its overall healthiness.
Brews that are made with contaminated, chemically filtered water may contain harmful toxins and contaminants that could be detrimental to health. Brews that are made from pure, naturally-sourced mineral water may be more beneficial.
4. No Additives
The healthiest coffee should be black and unsweetened. Coffee that contains additional creamers, sugars, or sweeteners isn’t as healthy. Hot-brewed black coffee contains virtually no calories, carbs, or fat and is low in sodium.
Avoid brews that contain artificial sweeteners, refined sugars, powdered dairy, or creamers that contain preservatives.
5. Adequate Serving Size
Coffee contains caffeine. In moderate doses, caffeine can be beneficial — providing an energy boost and improvements to cognitive performance [4]. However, excessive caffeine consumption can lead to restlessness, anxiety, and digestive issues.
The FDA recommends no more than 400 mg of caffeine per day [5]. If you want to use coffee for its potential health benefits, avoid consuming overly strong brews that contain large amounts of caffeine.
The Most Healthy Coffee Blend
There is no specific coffee bean or roast that outshines the rest in terms of nutrition and beneficial compounds. However, certain types of coffee do have more antioxidants.
Antioxidants are compounds that inhibit oxidation. They help your body fight free radicals, which have been linked to ill health and life-threatening diseases such as cancer [6]. All unprocessed coffee beans contain antioxidants, but some types contain more than others.
The concentration of polyphenols — compounds that are high in antioxidants — is higher in robusta coffee than in arabica coffee [7]. The roasting of coffee not only affects the taste and aroma of coffee, but it also affects overall antioxidant capacity.
Studies have shown that the degree of roasting affects antioxidant levels in coffee. One study, which examined the effects of different roasts, found that medium to dark roasts had a higher overall antioxidant capacity and higher anti-inflammatory effects in mouse models [8]. However, over-roasted beans (French and Italian roasts) showed fewer antioxidative and anti-inflammatory effects.
Taking this evidence into consideration, medium to dark roast robusta coffee may be the “healthiest” coffee blend. Dark roast robusta coffee such as our HaNoi 100% Robusta blend may be more beneficial than the typical arabica blend.
Cold Brew or Hot Brew: What’s Healthier?
Cold brew and hot brew coffee each offer unique benefits. They can both be beneficial — neither brewing method is “better” than the other.
These are the differences between cold and hot brew coffee:
Cold Brew Coffee
Cold brew coffee has a considerably higher caffeine content than hot brew coffee [9]. Cold brew coffee may have an even higher caffeine content than espresso coffee when prepared overnight.
Cold brew coffee has a smoother taste and a lower acidity than hot brewed coffee which can make it easier on the stomach. Coffee prepared using traditional cold brew methods may be better for people who suffer from acid reflux, indigestion, and heartburn.
Compared to hot-brewed coffee, cold brews have fewer antioxidants. However, the difference is fairly minimal and doesn’t make hot brew coffee strictly “healthier” because of it.
Hot Brew Coffee
Hot brew coffee contains slightly more antioxidants than cold brew coffee. The higher temperatures reached during brewing may extract more polyphenols. However, hot brew coffee is around 60% more acidic than cold brew coffee.
Hot brews also contain more chlorogenic acids, trigonelline, and melanoidin, which exhibit anti-inflammatory properties [10]. Drinking hot brew coffee could reduce overall inflammation in the body and help ease the effects of inflammatory diseases such as osteoarthritis.
How to Make a Healthy Coffee
A healthy coffee is all about ingredients. Robusta coffee beans are known for their high caffeine content and greater antioxidant levels compared to arabica, making them the perfect starting point for a healthy coffee. However, the quality of the beans is important.
We recommend a medium or dark roast robusta that's single origin and naturally processed for the highest-quality, nutrient-dense coffee. Our Vietnamese HaNoi 100% Robusta beans are a great option. If you prefer a slightly sweeter, more complex coffee, opt for an arabica and robusta blend such as the SaiGon OG blend.
Fresh, whole beans that can be ground immediately before brewing are also important if you want a coffee that’s rich in antioxidants. With that said, here’s to make a healthy morning brew:
Ingredients:
- Robusta coffee or arabica & robusta blend (fresh, whole beans)
- Natural spring or mineral water
- Cinnamon
- Organic cacao powder
Equipment:
- Coffee grinder
- Coffee maker (French press, pour-over, or drip coffee maker)
- Kettle or stovetop pan
- mug
1. Grind the Coffee Beans
Grind two tablespoons of high-quality coffee beans to a medium-coarse consistency. Freshly ground coffee retains more antioxidants and provides a cup with a richer flavor compared to pre-ground coffee.
If you don’t want to grind your own coffee, make sure to opt for a high-quality pre-ground blend.
2. Heat the Water
Pour one cup of natural spring or mineral water into a kettle or pan and heat it to around 200°F (93°C) — just below boiling point. Skip this step if you’re using a drip coffee maker.
Using high-quality spring or mineral water ensures no impurities or chlorine are added to the cup. Mineral waters also provide additional electrolytes, which may benefit health.
3. Prepare Your Coffee Maker
Prepare your coffee maker. If you’re using a French press, add the ground coffee to the press. If you’re using a pour-over coffee maker, add the grounds to the filter. If you’re using a drip coffee maker, fill the reservoir with water and add the grounds to the filter.
4. Add Additional Ingredients
Add a teaspoon of high-quality cacao powder and a pinch of unprocessed cinnamon to the ground coffee. This step is optional but may offer additional health benefits.
Cinnamon has antioxidant, anti-inflammatory, antilipemic, antidiabetic, and antimicrobial properties [11]. Cacao may aid in weight loss, immune regulation, inflammation, neuroprotection, and oxidative stress [12].
5. Brew the Coffee
Pour the hot water slowly over the ground coffee. If using a French press, allow five minutes for the coffee to steep before slowly pressing down the plunger. If you’re using a pour-over, pour the water in a circular motion over the grounds to ensure even extraction.
If you’re using a drip coffee maker, brew the coffee as usual and wait for the carafe to fill.
6. Serve and Enjoy
Once the coffee has brewed, serve it in your favorite mug and enjoy it while hot. Coffee is best drunk without sugar or additional sweeteners. If you must add sweetness, use a natural sweetener such as honey, stevia, or maple syrup.
Potential Benefits of Drinking Coffee
Drinking coffee in moderation boasts several potential health benefits.
From its energy-boosting effects to its ability to elevate mood, here are six potential benefits of coffee:
1. Antioxidant Benefits
The main benefit of drinking coffee — aside from the stimulating power of caffeine — is its antioxidant benefits. Coffee is a significant source of antioxidant compounds such as chlorogenic acids, polyphenols, and melanoidins. If you're considering reducing your intake but still want similar health benefits, coffee replacements like matcha tea or chicory coffee could be an alternative.
These compounds help combat oxidative stress and reduce inflammation in the body. They may also support cardiovascular health by improving blood vessel function and reducing harmful cholesterol levels [13].
Drinking high-quality, freshly brewed coffee may improve overall health through its high levels of antioxidants.
2. Improves Mental Alertness
The caffeine in coffee stimulates the central nervous system, leading to increased alertness, improved focus, and enhanced cognitive function. Caffeine may also enhance memory and reaction times.
Drinking caffeinated coffee in moderation can boost energy levels and may help you lead a more productive, healthy lifestyle.
3. Boosts Physical Performance
The caffeine in coffee increases cortisol secretion, which raises adrenaline levels [14]. This may improve physical performance by improving endurance, strength, and overall stamina during exercise.
Many athletes use coffee and caffeine-based products as pre-workout supplements to maximize their training results. Drinking coffee in moderation could help you achieve your workout goals, leading to increased physical fitness and health.
4. Supports Metabolic Health
Several phytochemicals found in coffee support metabolic health. These compounds help regulate blood sugar levels and improve insulin sensitivity. These effects may contribute to better metabolic health and weight management.
Regular coffee consumption has been linked to a lower risk of type 2 diabetes [15]. Drinking coffee in moderation could decrease your risk of developing the disease and improve overall metabolic health through its effect on insulin sensitivity.
5. Promotes Heart Health
Several studies have discovered that people who consume coffee regularly have a decreased risk of developing hypertension, heart failure, and atrial fibrillation [16].
The antioxidative and anti-inflammatory properties of coffee, as well as its ability to improve endothelial function, could help protect the cardiovascular system. Although drinking coffee alone won’t promote heart health, consuming it as part of a healthy, balanced diet might.
6. Improves Mood
Coffee stimulates the production of neurotransmitters such as dopamine and serotonin — “happy hormones” [17].
Through its ability to stimulate hormone production, coffee could help improve mood and reduce the risk of depression and other mental disorders. Regular coffee drinkers often report better overall mental well-being and a more positive outlook on life [18].
Drinking coffee in moderation may help you lead a happier life. However, overconsumption could lead to negative impacts on mental health and well-being, such as short-term anxiety and restlessness, and long-term dependence.
FAQs: What’s the Healthiest Coffee?
Want to learn more about coffee and its potential health benefits?
Read through the answers to some frequently asked questions we’ve received below…
1. Are There Health Benefits to Drinking Decaffeinated Coffee?
Like caffeinated coffee, decaf coffee contains polyphenols that reduce oxidative stress and may reduce inflammation in the body. If you want to drink coffee for its potential antioxidative properties but don't want the energy-boosting Benefits of caffeine, decaf is a good option.
Healthy alternatives for coffee like yerba mate and green tea also offer similar benefits and are perfect for those who want to avoid caffeine.
2. Does the Brewing Method Affect the Healthiness of Coffee?
The brewing method can affect the levels of antioxidants, flavonoids, and caffeine. Hot-brewed coffee contains higher antioxidant levels and lower caffeine levels, cold-brewed coffee has higher caffeine levels and lower antioxidant levels [19]. However, the quality of the beans and roast appears to be more important when selecting a “healthy” coffee.
3. Is Black Coffee Healthier Than Coffee with Cream and Sugar?
While both black coffee and coffee with cream and sugar are rich in antioxidants, black coffee may be healthier. Black coffee contains fewer calories and contains higher levels of the essential nutrient niacin. With that said, it lacks the calcium and vitamins that cream provides.
4. Is Cold Brew Coffee Healthier Than Hot Brewed Coffee?
Neither cold brew nor hot brew coffee is "healthier." However, when coffee is brewed using hot water, more antioxidants, oils, and flavonoids are extracted from the beans, which may result in a healthier cup.
5. Is Espresso Healthier Than Drip Coffee?
Espresso and drip coffee are pretty much equal in terms of nutrient content. However, espresso contains higher caffeine levels. Espresso is also generally made with darker roasts which may not contain as many antioxidants as light to medium roasts that can be used in a drip coffee maker.
6. Can Adding Spices to Coffee Make It Healthier?
Yes, potentially. Certain spices and Aromatics such as ginger, turmeric, cinnamon, and cloves may have certain health benefits. Adding carefully selected spices to your coffee could raise the antioxidative levels of the brew and improve its nutritional value.
7. Does Coffee Help with Weight Loss?
Drinking black coffee has been linked to weight loss. It's believed that the caffeine in coffee can speed up the metabolism, leading to faster fat loss in overweight individuals [20]. However, coffee alone won't cause weight loss — a healthy diet and exercise are also required.
8. Is Bulletproof Coffee a Healthy Option?
Bulletproof coffee is enriched with butter or MCT oil. It's extremely high in saturated fats which is unhealthy for people with ordinary diets. However, this type of coffee may be beneficial to those following the keto diet, which involves high-fat low-carb eating. With that said, studies on the effects of bulletproof coffee are lacking, so it's hard to say whether it's “healthy.”
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- Endeshaw, H., & Belay, A. (2020). Optimization of the roasting conditions to lower acrylamide content and improve the nutrient composition and antioxidant properties of Coffea arabica. Plos one, 15(8), e0237265.
- 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.
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