Is Cold Brew Coffee Healthy? A Deep Dive into Its Benefits

A 2018 study in Scientific Reports found that while hot brew had higher total antioxidant activity, the pH levels of both hot and cold brew were comparable. This raises the question: is cold brew coffee healthy, and what are the actual differences between brewing methods?

Quick Summary

This article examines the health benefits of cold brew coffee, focusing on its lower acidity, unique antioxidant and caffeine profiles, and how it compares to traditional hot coffee.

Key Points

• Lower Acidity: Cold brew is significantly less acidic than hot coffee, making it a gentler option for sensitive stomachs and teeth.

• Different Antioxidant Profile: While both contain antioxidants, some studies suggest hot coffee has a higher overall antioxidant capacity, particularly from dark roasts.

• Comparable Caffeine: The final, diluted cold brew drink has caffeine levels similar to or slightly higher than regular hot coffee, depending on preparation.

• Fewer Additives: Cold brew's naturally sweeter, smoother flavor profile means less need for sugary syrups and creams, reducing overall calories.

• General Health Benefits: Many of the well-documented health benefits of coffee, such as reduced risk of heart disease and improved cognitive function, apply to both hot and cold brewing methods.

• DIY Simplicity: You can easily make cold brew at home with simple ingredients, and the concentrate stores well in the fridge for up to two weeks.

The Core Difference: How Cold Brew is Made

Cold brew is a brewing method that involves steeping coffee grounds in cold or room-temperature water for an extended period, typically 12 to 24 hours. This contrasts with hot coffee, which uses heated water and a much shorter extraction time. This fundamental difference in temperature and time is responsible for the unique chemical composition and health properties of cold brew. The slower, gentler extraction process pulls fewer bitter compounds and acidic oils from the grounds, resulting in a distinct flavor profile.

Acidity and Digestive Health

One of the most frequently cited health benefits of cold brew is its lower acidity. Research has shown that cold brew is significantly less acidic than hot-brewed coffee, which can have a number of digestive benefits. For individuals with sensitive stomachs, acid reflux, or GERD, switching to cold brew can offer a gentler coffee experience without the typical irritation. The lower acidity is less likely to cause heartburn and is also better for dental health, as it reduces the risk of enamel erosion over time. While some studies have found comparable pH levels between hot and cold brews when controlling variables, the overall titratable acidity—or the total amount of acidic compounds—is lower in cold brew.

Antioxidant Levels: A Surprising Twist

Coffee, in general, is rich in antioxidants, which help combat inflammation and protect against chronic diseases like heart disease and type 2 diabetes. The popular belief is that cold brew contains more antioxidants, but scientific research provides a different story. Several studies, including one published in Scientific Reports, indicate that hot brewing extracts more antioxidants from coffee grounds, particularly from dark roasts. The higher temperatures used in hot brewing are more efficient at extracting these beneficial compounds. However, this does not mean cold brew is devoid of antioxidants; it simply has a different antioxidant profile. Some studies even suggest cold brew might have more potent, specific antioxidants like caffeoylquinic acid (CQA).

Caffeine Content: Potent, but Not Always Higher

The caffeine content in cold brew is often misunderstood. Many assume it has less caffeine due to its mellow taste, while others claim it has significantly more. The truth is more nuanced. While caffeine is highly water-soluble and extracts quickly in hot water, the longer steep time and higher coffee-to-water ratio used for cold brew concentrate can result in a final diluted drink that has similar or slightly higher caffeine levels per serving than a regular hot cup. The key lies in the dilution. Drinking the concentrate straight will deliver a powerful caffeine punch, but most people dilute it, bringing the final caffeine content closer to that of regular coffee.

General Health Benefits of Coffee Apply

It's important to remember that cold brew still offers the general health benefits associated with coffee consumption, regardless of the brewing method. These include:

• Boosting Metabolism: Caffeine can temporarily increase resting metabolic rate.
• Enhancing Mood and Brain Function: Caffeine stimulates the nervous system, potentially improving mood, alertness, and cognitive performance.
• Reducing Disease Risk: Regular coffee consumption has been linked to a reduced risk of several diseases, including heart disease, type 2 diabetes, Alzheimer's, and Parkinson's.
• Increasing Longevity: Some studies suggest an association between coffee drinking and a lower risk of death from various causes.

Cold Brew vs. Hot Brew: A Health Comparison Table

Feature	Cold Brew	Hot Brew	Key Takeaway
Acidity	Significantly lower, gentler on the stomach and teeth.	Higher, can cause irritation for sensitive individuals.	Winner for Sensitivity: Cold Brew
Antioxidants	Contains beneficial antioxidants, but lower total levels.	Generally higher total antioxidant activity.	Winner for Antioxidants: Hot Brew (especially dark roast)
Caffeine	Similar or slightly higher per diluted serving.	Similar or slightly lower per serving.	Winner for Consistency: Neutral (depends on preparation)
Taste	Smooth, less bitter, naturally sweet.	More complex, aromatic, and can be bitter.	Winner for Smoothness: Cold Brew
Preparation Time	Long steeping time (12-24 hours).	Quick brewing time (minutes).	Winner for Speed: Hot Brew

The Calorie Conundrum: A Key Advantage of Cold Brew

While the inherent health properties of cold brew and hot coffee are comparable, one of cold brew's biggest health advantages is how it's consumed. Because of its naturally smooth, sweet, and less bitter flavor, many people find they don't need to add as much sugar, cream, or other high-calorie additions. Drinking cold brew black or with minimal additions can significantly reduce your daily sugar and calorie intake compared to heavily sweetened hot coffee drinks.

How to Make Cold Brew at Home

Making your own cold brew is simple and cost-effective.

Ingredients:

• 1 cup coarsely ground coffee
• 4 cups cold, filtered water

Instructions:

1. Combine: Mix the coarse grounds and water in a large pitcher or Mason jar.
2. Steep: Cover and refrigerate for 12 to 24 hours. The longer you steep, the stronger the concentrate.
3. Strain: Strain the concentrate through a fine-mesh sieve lined with cheesecloth or a coffee filter.
4. Store: Store the concentrate in an airtight container in the fridge for up to two weeks.
5. Serve: Dilute the concentrate with water, milk, or your favorite creamer to your taste. A 1:1 ratio of concentrate to water is a good starting point.

Conclusion: Is Cold Brew Coffee Healthy?

In summary, cold brew coffee is a healthy beverage choice with a few key distinctions from its hot counterpart. Its primary advantages are its lower acidity, which is excellent for digestive and dental health, and its naturally smooth flavor, which reduces the temptation for sugary additions. However, hot coffee may have a higher total antioxidant capacity, especially with dark roasts. Ultimately, both offer similar overall health benefits, including boosting metabolism and reducing the risk of chronic diseases, but the best choice depends on individual preferences and sensitivities. For those who experience digestive discomfort with hot coffee, cold brew is an excellent, gentler alternative that doesn't compromise on flavor or health benefits.

N. Z. Rao, M. Fuller. Acidity and Antioxidant Activity of Cold Brew Coffee. Scientific Reports, 2018.

Frequently Asked Questions

Does cold brew coffee cause less acid reflux?

Yes, cold brew coffee is often easier on the stomach and less likely to cause acid reflux because its low-temperature brewing process extracts fewer acidic compounds than hot brewing.

Is cold brew coffee higher in caffeine than hot coffee?

It depends. Cold brew concentrate is very potent, but once diluted for consumption, the final drink often has a similar or slightly higher caffeine content than an average cup of hot coffee.

Does cold brew have more antioxidants than hot coffee?

Scientific research indicates that hot brew coffee, especially from darker roasts, has a higher total antioxidant activity than cold brew. However, cold brew still contains beneficial antioxidants.

Can I drink cold brew every day?

Yes, drinking cold brew daily is generally fine, assuming you consume it in moderation and are mindful of your overall caffeine intake and any added ingredients like sugar and cream.

Is the smoother taste of cold brew because it has less caffeine?

No, the smoother taste is due to the cold brewing process, which extracts fewer bitter compounds and acidic oils. The caffeine content is not directly responsible for the smoother flavor.

Does cold brew coffee affect my blood sugar?

Studies show that coffee consumption, including cold brew, is linked to a lower risk of type 2 diabetes by increasing insulin sensitivity and stabilizing blood sugar.