What is instant coffee and how is it made?
Instant coffee, also known as soluble coffee, is essentially dehydrated brewed coffee. The process begins similarly to regular coffee, with beans being roasted and ground. However, after the initial brewing to create a concentrated coffee extract, the liquid is either spray-dried or freeze-dried to remove the water, leaving behind the dissolvable powder or granules we use.
The two primary drying methods
- Spray-Drying: The coffee extract is sprayed into a stream of hot, dry air inside a tall tower. The droplets dry quickly as they fall, forming a fine powder. This method is fast and cost-effective, but the high temperatures can affect some of the coffee's delicate compounds.
- Freeze-Drying: This more expensive method produces a higher-quality instant coffee. The coffee extract is frozen into a solid slab, broken into granules, and then put in a vacuum chamber where the frozen water sublimates (turns directly into vapor). The lower temperatures better preserve the coffee's flavor and aroma.
Instant coffee vs. brewed coffee: A health comparison
While both instant and brewed coffee offer health benefits, there are notable differences due to the processing involved. Here’s a detailed comparison:
| Aspect | Instant Coffee | Brewed Coffee |
|---|---|---|
| Antioxidants | Contains antioxidants like polyphenols and chlorogenic acids, but often at lower levels due to processing. | Retains higher levels of natural antioxidants, providing greater protective effects against oxidative stress. |
| Caffeine | Generally lower caffeine content, with an 8-ounce cup averaging around 62 mg. | Higher caffeine content, with an 8-ounce cup containing approximately 95 mg. |
| Acrylamide | Contains up to twice as much acrylamide as regular brewed coffee, a chemical formed during roasting. However, the amounts are typically considered low and safe. | Has lower levels of acrylamide than instant coffee. |
| Cafestol & Kahweol | Contains negligible amounts of these compounds. | Unfiltered brewing methods (e.g., French press, Turkish) contain higher levels, which can raise LDL (bad) cholesterol. |
| Additives | Some brands, especially 3-in-1 mixes, contain added sugars, fats, and artificial flavors that can be unhealthy. | Usually made from just coffee grounds and water, without additives. |
Potential health risks of instant coffee
For most healthy adults, consuming instant coffee in moderation is not considered unhealthy. The main concerns arise from overconsumption or from specific ingredients in certain products.
- Acrylamide: This potential carcinogen forms during the high-heat roasting process. While instant coffee contains more acrylamide than brewed coffee, experts agree that the levels found in typical consumption are not a significant health risk. Concerns regarding potential eye health issues like dry Age-Related Macular Degeneration (AMD) have been raised in a 2025 genetic study, linking it exclusively to instant coffee consumption, though this area requires further research.
- Digestive Issues: Instant coffee can be more acidic than brewed coffee, which may aggravate symptoms for individuals with sensitive stomachs or conditions like GERD.
- Additives in Mixes: Convenient instant coffee mixes often contain added sugars, trans fats, and artificial additives. Regular intake of these can contribute to weight gain, inflammation, and other related health problems. To avoid this, choose pure instant coffee without extra ingredients.
Health benefits of instant coffee
Despite the drawbacks, instant coffee retains many of the health benefits of its brewed counterpart, making it a viable part of a healthy diet in moderation.
- Rich in Antioxidants: Instant coffee contains beneficial antioxidants that help protect the body against oxidative stress. In some cases, the processing might even concentrate certain antioxidants.
- Supports Brain Function: The caffeine in instant coffee can enhance brain function, improve alertness, and boost mood.
- Metabolism Boost: Caffeine is known to stimulate metabolism and increase fat burning, contributing to weight management efforts.
- Reduced Disease Risk: Regular coffee consumption, including instant, has been linked to a reduced risk of type 2 diabetes, liver disease, and certain neurodegenerative conditions like Alzheimer's and Parkinson's.
- Lower Cholesterol Impact: Because it lacks the unfiltered compounds cafestol and kahweol, instant coffee is a better choice for those concerned about their cholesterol levels compared to unfiltered regular coffee.
Healthier alternatives and conclusion
For those seeking the maximum health benefits from their coffee, freshly brewed coffee is generally considered the healthier choice, with higher antioxidant levels and lower acrylamide. Other popular and healthy alternatives exist as well:
- Chicory Coffee: Made from roasted chicory root, this is a caffeine-free alternative with a coffee-like flavor and rich in fiber.
- Matcha Green Tea: A powdered green tea rich in antioxidants and containing a smaller, more gentle dose of caffeine.
- Golden Milk (Turmeric Latte): A soothing, anti-inflammatory beverage made with turmeric and milk.
Ultimately, whether it's unhealthy to drink instant coffee depends on moderation and personal health factors. For most people, a daily cup of plain instant coffee is a safe and low-calorie beverage with health benefits. The key is to be mindful of additives in mixes, personal sensitivity to caffeine, and overall diet. If you are extremely cautious about acrylamide or have specific health conditions, opting for brewed coffee or alternatives may be prudent. As always, consult a healthcare professional for personalized advice.
Can you drink instant coffee every day?
Yes, consuming instant coffee daily is generally safe for healthy individuals, especially if you opt for pure, black instant coffee and limit your intake.
Does instant coffee cause weight gain?
No, plain instant coffee is very low in calories and does not cause weight gain. However, instant coffee mixes with added sugars, fats, and creamers can contribute significantly to your daily calorie intake.
Is instant coffee bad for people with high cholesterol?
For those concerned about high cholesterol, instant coffee is actually a better choice than unfiltered regular coffee (like French press) because it contains negligible amounts of cafestol, a compound that can raise LDL cholesterol.
Is it true instant coffee has harmful chemicals?
Instant coffee contains higher levels of acrylamide than brewed coffee, a chemical that forms during the roasting process. However, the amount is well below harmful levels for humans. Some specialty mixes may also contain additives, so checking labels is important.
What are the digestive side effects of instant coffee?
Instant coffee can be more acidic than brewed coffee and the caffeine can stimulate digestion. This can lead to stomach irritation, especially on an empty stomach, or exacerbate symptoms of GERD in sensitive individuals.
What type of instant coffee is the healthiest?
Pure, black instant coffee is the healthiest option. Look for freeze-dried varieties, as this process uses lower temperatures that better preserve flavor and beneficial compounds compared to spray-drying.
Is decaf instant coffee healthier?
Decaf instant coffee is a good option for those sensitive to caffeine, as it removes the jittery side effects. It still retains some antioxidants, though the processing may reduce them, and it still contains acrylamide.
