Which is the healthiest coffee in the world?

According to a study published in the European Journal of Preventive Cardiology, filtering coffee can be a key step to a healthier brew, as it helps remove cholesterol-raising compounds. This reveals that the healthiest coffee in the world isn't a single type or brand, but a combination of factors related to the beans, roasting, and preparation method. The ultimate goal is to maximize beneficial antioxidants while minimizing potential downsides.

Quick Summary

This guide breaks down the factors determining the healthiness of coffee, examining bean origin, roast level, brewing methods, and additives. It explains how to choose and prepare coffee to maximize antioxidants and minimize cholesterol-raising compounds and acidity, creating a healthier daily habit.

Key Points

• Choose Organic Beans: Select organic, high-quality beans to avoid pesticide residues and potential mold toxins.

• Filter Your Coffee: Use a paper filter with methods like drip or pour-over to remove cholesterol-raising compounds called diterpenes.

• Consider Your Roast: Lighter roasts have more antioxidants but are higher in acid, while darker roasts are lower in acid but have fewer antioxidants.

• Keep it Black: The healthiest coffee contains no added sugar, artificial sweeteners, or heavy, artificial creamers.

• Add Natural Flavors: Use natural spices like cinnamon, cardamom, or nutmeg to boost flavor and antioxidant content without unhealthy additives.

• Watch Your Timing and Amount: Moderate your intake to 3-4 cups per day and avoid drinking coffee close to bedtime to ensure good sleep.

Is there a single 'healthiest coffee'?

While marketing might suggest a single answer, there is no one-size-fits-all 'healthiest coffee.' Instead, the healthfulness of your daily cup is determined by a few key choices you make. A focus on minimizing unwanted compounds and maximizing beneficial ones, like antioxidants, is the best approach.

The importance of bean selection

The foundation of a healthy coffee starts with the beans themselves. The quality and origin of your beans can have a significant impact.

• Organic Beans: Conventionally grown coffee is often treated with pesticides and other chemicals. Choosing organic beans ensures that your coffee is free from these potentially harmful residues. Brands like Lifeboost and Kicking Horse are known for their organic and fair-trade practices.
• Mycotoxin-Tested Beans: Some specialty coffee brands, such as Purity Coffee, test their beans for mycotoxins, which are toxins produced by mold. While standard coffee processing removes most of these, choosing a tested brand can provide peace of mind, especially for those with mold sensitivity.
• High-Altitude Beans: Beans grown at higher altitudes, particularly in regions like Colombia, Ethiopia, and Kenya, tend to have higher levels of beneficial antioxidants, such as polyphenols.

Roast level: A balancing act

The roast level of your coffee beans affects both flavor and health profile. The debate between light and dark roasts is a trade-off between acidity, antioxidants, and potential toxins.

• Light Roasts: These beans are roasted for a shorter time, which preserves more of the antioxidant compounds, like chlorogenic acid. However, they are also more acidic, which can be an issue for people with sensitive stomachs or acid reflux.
• Dark Roasts: The longer roasting process reduces acidity, making dark roasts gentler on the stomach. While this process also burns off some antioxidants, it can effectively eliminate pesticides and fungal contaminants that may be present in conventional coffee. Some studies suggest dark roast coffee may even help with weight loss.
• Conclusion: A medium or even dark roast might offer a better balance for many people, providing a low-acid experience without completely sacrificing health benefits. For those seeking maximum antioxidants, a light roast is the best choice.

Brewing methods: Filter is key

How you brew your coffee has a major impact on its health properties, specifically regarding cholesterol-raising compounds. Unfiltered brewing methods allow more diterpenes, such as cafestol and kahweol, to pass into your cup, which can raise LDL ('bad') cholesterol.

Here are some of the healthiest brewing methods:

• Filtered Drip Coffee: Using a paper filter is considered by Harvard researchers to be the healthiest method. The paper traps the oily diterpenes, letting the beneficial antioxidants pass through.
• Pour-Over: Similar to drip coffee, the pour-over method uses a paper filter, making it a healthy option by reducing diterpenes.
• Espresso: While a concentrated form of coffee, the small serving size and quick extraction limit the diterpenes consumed.
• Cold Brew: Cold brew is naturally lower in acidity, making it gentle on the stomach. However, the lack of a filter in some preparation methods can mean higher levels of diterpenes, so use a proper filter when making it at home.

Comparison Table: Brewing Methods

Brewing Method	Health Benefits	Considerations
Drip (Filtered)	Removes cholesterol-raising diterpenes, retains antioxidants.	May remove some other beneficial compounds.
French Press	Rich flavor profile, full of natural oils.	Retains diterpenes, which can raise LDL cholesterol.
Pour-Over	Excellent filter method, removes diterpenes effectively.	Requires more manual effort than a machine.
Cold Brew	Lower acidity, gentler on the stomach.	Unfiltered versions can contain more diterpenes; brew with a filter.
Espresso	Concentrated antioxidants, powerful energy boost.	High caffeine content per ounce; watch quantity.

The importance of additives

Once brewed, the healthiest coffee can be ruined by unhealthy additions. The purest form is black coffee, which is calorie-free and packed with antioxidants.

• Avoid Refined Sugars and Syrups: Excessive sugar intake is linked to various health issues and can negate coffee's benefits.
• Choose Healthy Creamers: Instead of artificial, high-fat creamers, opt for a splash of whole milk, low-fat milk, or unsweetened almond, oat, or coconut milk.
• Spice It Up: Natural spices like cinnamon, cardamom, and nutmeg can add flavor and extra antioxidants without unhealthy calories.

Conclusion

Ultimately, the healthiest coffee is one made from high-quality, preferably organic, beans and prepared with a paper filter to remove harmful diterpenes. A light to medium roast can offer more antioxidants, while a dark roast is gentler on sensitive stomachs. The most critical step is enjoying your coffee black or with healthy, natural additions like spices, avoiding excess sugar and artificial creamers. The final choice depends on your personal health needs and taste preferences, but focusing on quality ingredients and preparation method is key to making coffee a beneficial part of your diet.

Visit the European Society of Cardiology for more information on the benefits of coffee and heart health

Summary of key considerations

• Beans: Choose organic, high-altitude, and potentially mycotoxin-tested beans for the best quality and highest antioxidant content.
• Roast: Lighter roasts retain more antioxidants but are more acidic, while darker roasts are lower in acid but have fewer antioxidants.
• Brewing: Filtered methods like drip and pour-over are healthiest due to removing cholesterol-raising diterpenes.
• Additions: Avoid sugar, artificial creamers, and syrups. Opt for natural spices or a healthy milk alternative.

Your healthiest coffee routine

• Source High-Quality Beans: Look for ethically sourced, organic beans, and consider light roasts for the highest antioxidant levels.
• Use a Paper Filter: Brew with a drip coffee maker or a pour-over to trap cholesterol-raising diterpenes.
• Add Healthy Spices: Enhance flavor with cinnamon, nutmeg, or cardamom instead of sugar or syrups.
• Time It Right: Drink coffee earlier in the day to avoid disrupting sleep patterns.

Following these guidelines will help you brew a consistently healthier cup of coffee.

Frequently Asked Questions

Is filtered coffee healthier than unfiltered coffee?

Yes, filtered coffee is generally healthier. Using a paper filter, as in drip or pour-over methods, removes diterpenes (cafestol and kahweol), compounds that can increase bad LDL cholesterol levels.

Does the roast level affect the health benefits of coffee?

Yes, the roast level has an impact. Lighter roasts retain more antioxidants but are higher in acid, while darker roasts are less acidic and gentler on the stomach but contain fewer antioxidants.

What should I add to my coffee to make it healthier?

For a healthier cup, consider adding a dash of cinnamon or cardamom for flavor and antioxidants. Healthy milk alternatives like unsweetened oat or almond milk are also good options.

Is organic coffee better for you?

Organic coffee is a healthier choice as it is grown without pesticides and harmful chemicals. High-quality, organic beans can also offer higher levels of beneficial compounds.

Is cold brew coffee healthier than hot brewed coffee?

Cold brew is less acidic than hot coffee, making it a better option for people with sensitive stomachs. However, to ensure it's free of cholesterol-raising diterpenes, use a paper filter.

How many cups of coffee is a healthy amount?

Moderate coffee intake, typically 3 to 4 cups per day, is associated with the most health benefits for most adults. Exceeding this can lead to issues like anxiety or sleep disruption.

Is black coffee really the healthiest way to drink it?

Yes, drinking black coffee is the healthiest option because it contains zero calories and is packed with antioxidants, with no unhealthy additions like sugar or artificial creamers.