What is the healthiest way to prepare coffee? A guide to optimal brewing and additives

October 11, 2025 •

4 min read

According to a 2020 study, drinking filtered coffee was linked to a 15% reduced risk of death from any cause compared to drinking no coffee at all, highlighting the importance of understanding what is the healthiest way to prepare coffee?. The answer involves more than just the beans; it depends heavily on your brewing method and what you add to your cup.

Quick Summary

This guide breaks down how brewing methods, from filtered drip to unfiltered French press and cold brew, impact health, particularly cholesterol levels. It also details the healthiest coffee bean selections, roasting levels, and natural additives to maximize antioxidant intake and flavor while minimizing risks.

Key Points

Filter to reduce cholesterol: Use a paper filter via drip, pour-over, or AeroPress to remove diterpenes like cafestol that can raise LDL cholesterol.
Choose a light roast: Select lighter roasted beans, which typically contain higher levels of antioxidants and health-boosting polyphenols.
Avoid unhealthy additives: Enjoy your coffee black or with healthy additions like cinnamon, cocoa, or natural sweeteners, steering clear of refined sugars and artificial creamers.
Pick quality beans: Opt for organic, high-altitude grown beans, which often contain more beneficial compounds and fewer pesticides.
Moderate consumption: Drink coffee in moderation and avoid consuming it late in the day to prevent sleep disruption.
Consider your stomach: For sensitive stomachs, cold brew is less acidic, though it may require paper filtering to reduce diterpenes.

The Health Benefits and Risks in Your Cup

Coffee is a complex beverage, rich in beneficial antioxidants, vitamins, and minerals that can lower the risk of heart disease, type 2 diabetes, and certain cancers. However, not all coffee is created equal from a nutritional standpoint. The way coffee is prepared can significantly alter its health profile, primarily due to compounds called diterpenes, such as cafestol and kahweol. These compounds are found in the coffee's natural oils and, when consumed in high amounts, have been shown to raise LDL ("bad") cholesterol levels. The key to preparing a healthier cup of coffee lies in minimizing your intake of these compounds while maximizing the beneficial ones.

The Importance of the Filter

One of the most critical factors in making healthier coffee is the use of a filter. Paper filters are highly effective at trapping the diterpenes in coffee oils, preventing them from entering your cup. A cup of unfiltered coffee can contain up to 30 times more cafestol than a filtered one. For this reason, brewing methods that use paper filters are generally recommended, especially for individuals with concerns about their cholesterol levels.

Brewing Methods: Filtered vs. Unfiltered

Different brewing methods offer distinct flavor profiles and, more importantly, different health outcomes due to how they handle coffee oils and extraction.

Filtered Methods

Drip Coffee: The classic automatic drip machine uses a paper filter to produce a clean, balanced cup of coffee with very low levels of cafestol.
Pour-Over (e.g., Chemex, Hario V60): This manual method allows for precise control over the brew. Like drip coffee, it relies on a paper filter to remove diterpenes effectively.
AeroPress: This device can be used with a paper filter and provides a flavorful cup of coffee with low diterpene levels, making it a healthy and versatile choice.

Unfiltered Methods

French Press (Cafetière): This popular method steeps grounds in hot water and uses a metal mesh filter to separate them. The metal filter allows all the coffee oils, including cafestol, to pass into the final brew, resulting in a robust flavor but higher cholesterol impact.
Boiled Coffee (e.g., Turkish Coffee): In this preparation, fine coffee grounds are boiled directly in water without filtration. This leads to the highest concentration of diterpenes in the finished product.
Cold Brew: Cold brew is made by steeping coffee grounds in cold water for an extended period. While it is lower in acidity and easier on the stomach, it often uses a metal or mesh filter, which retains diterpenes. Note that cold brew also extracts fewer antioxidants than a hot brew, especially with darker roasts.

Choosing the Right Beans and Roast

The brewing process starts long before the hot water is added. The quality of your beans and their roast level can influence the final health benefits.

Beans

High-Altitude Beans: Beans grown at high altitudes, such as in Ethiopia or Colombia, tend to have higher levels of beneficial polyphenols.
Organic Beans: To minimize exposure to synthetic pesticides and chemicals, choosing certified organic coffee beans is a recommended step.

Roast

Light Roast: While roasting develops flavor, it also breaks down some antioxidants. Lighter roasts retain higher concentrations of beneficial antioxidants and chlorogenic acid compared to darker roasts.

Healthy Additives and Enhancements

Once your coffee is brewed, what you add can either enhance its healthy profile or undermine its benefits. The healthiest choice is to drink it black, but for those who prefer to add flavor, there are better options than refined sugar and artificial creamers.

Spices: A sprinkle of cinnamon, nutmeg, or unsweetened cocoa powder adds flavor and has additional health benefits, such as helping to regulate blood sugar.
Natural Sweeteners: A small amount of raw honey or stevia can provide sweetness with fewer negative health effects than sugar. Maple syrup is another natural option, but use sparingly.
Healthy Fats: For those on a keto or low-carb diet, adding MCT oil or grass-fed butter (as in bulletproof coffee) can provide sustained energy.
Milk Alternatives: Opt for unsweetened dairy-free options like almond milk or cashew milk to reduce calories and fat. If using dairy, choose a small splash of low-fat or full-fat cream from grass-fed cows.

Comparison of Popular Brewing Methods


Brewing Method	Cafestol/Diterpene Content	Antioxidant Levels	Acidity	Overall Health Recommendation
Drip/Pour-Over (Paper Filter)	Very Low	High (Hot Brew)	Higher (Hot Brew)	Excellent, especially for those with high cholesterol.
French Press (Metal Filter)	High	High (Hot Brew)	Higher (Hot Brew)	Limit consumption, especially with high cholesterol. Avoid if concerned.
AeroPress (Paper Filter)	Very Low	High (Hot Brew)	Higher (Hot Brew)	Excellent alternative with precise control.
Cold Brew (Metal/Mesh Filter)	Moderate to High	Lower than hot brew	Low	Easier on sensitive stomachs, but retains diterpenes; consider using a paper filter.

Making Your Healthiest Cup of Coffee

To prepare the healthiest cup, consider your beans, your brewing method, and your additives. Start with quality, organic, high-altitude beans. Choose a brewing method that uses a paper filter to remove cholesterol-raising compounds. Finally, enjoy your coffee black or with natural, low-calorie additions. While caffeine has many benefits, listen to your body and moderate your intake, especially if you are sensitive or have sleep issues.

For a deeper dive into the specific effects of unfiltered coffee on cholesterol, consider reviewing studies cited by health experts, like this one from the European Journal of Preventive Cardiology.

Conclusion

The healthiest way to prepare coffee combines smart choices from bean to cup. The use of a paper filter is a scientifically supported method to reduce cholesterol-raising compounds, making drip, pour-over, and AeroPress excellent choices. Prioritizing light roasts and organic beans can increase antioxidant content, while skipping sugary additives ensures you maximize coffee's health benefits. By paying attention to these simple details, your daily cup can be a guilt-free source of flavor and wellness.

Frequently Asked Questions

Yes, French press coffee is unfiltered and retains a higher amount of diterpenes, such as cafestol, which can raise LDL cholesterol. Limiting or avoiding French press is advisable, especially for individuals with high cholesterol.

A paper filter is beneficial because it effectively removes most of the cholesterol-raising diterpenes, such as cafestol, while allowing beneficial antioxidants and caffeine to pass through into your cup.

Cold brew is lower in acidity, making it gentler on the stomach for some people. However, hot-brewed coffee may extract more antioxidants from the beans. Cold brew made without a paper filter also retains more diterpenes than filtered hot coffee.

Healthy alternatives include natural spices like cinnamon, nutmeg, and unsweetened cocoa powder. For sweetness, consider natural options like stevia or a small amount of raw honey. Instead of traditional creamers, use low-fat milk, almond milk, or MCT oil for a healthy fat boost.

Opting for organic coffee can be beneficial as it minimizes exposure to synthetic pesticides used on conventionally grown crops. While washing and roasting can remove some chemicals, organic certification ensures lower amounts of synthetic residues.

Studies suggest that drinking one to four cups of filtered coffee per day can offer the most health benefits and is linked with the lowest mortality rate. The FDA recommends a daily caffeine intake limit of around 400 mg, which is approximately four to five 8-ounce cups.

For weight loss and overall health, black coffee is the healthier choice as it contains virtually no calories, fat, or sugar. Adding sugar or cream can quickly increase the calorie count, undermining its benefits.