Research shows that coffee has tremendous advantages for the body, mind, and spirit. But it needs to be brewed correctly, which means no half-caf, double-hot, no-foam, or other hyphenated descriptors.
Choosing the appropriate roast, grinding properly, brewing method, water temperature, and other things you're probably not doing or not doing well. Not to worry; we asked experts for their secrets on brewing the healthiest cup possible.
Healthy Coffee Beans
Coffee can accomplish almost anything, according to research. Sipping it has been linked to the least risk of liver cancer, colon cancer in women, type 2 diabetes, and even strokes in older women, according to a study published in BMJ Open in May 2017. A meta-analysis released in June 2019 in the Journal of Human Nutrition and Dietetics showed that sipping one cup of regular or decaf coffee daily reduces your risk of mortality by 3%, while drinking three cups daily reduces your risk by 13%.
Mainly due to polyphenols, plant-based chemicals present in coffee beans. Phytochemicals called polyphenols have been proven to benefit brain and digestive health and reduce the risk of heart disease and diabetes.
COFFEE LOVER'S DIET
The Coffee Lover's Diet author and former chief medical reporter for NBC News, Bob Arnot, MD, believes getting enough polyphenols is essential to get tremendous health benefits from your coffee. Some beans do this better than others. Arnot finds 19,000 mg of polyphenols per cup of coffee from East Africa, but only 2,500 mg from large national chains. The aim is to consume 650 mg of polyphenols daily, although more is preferable.
The roast matters. Roasting beans enhances the taste but destroys antioxidants and polyphenols. Coffee Belly creator Ali Redmond believes light roasts are richer in antioxidants than dark roasts because they are denser and thus contain more caffeine per scoop. In addition, light roasts include more significant amounts of chlorogenic acid, a chemical present in coffee that has been proven to help defend the skin against inflammation and cell damage.
Healthy Coffee Coffee Roasters Scotland BrewingAfter choosing the finest beans, grind them. Coffee connoisseurs believe rubbing shortly before brewing maximizes taste since air contact promotes oxidation, diminishing flavour over time. But pre-ground coffee is just as healthy.
The primary advantage of grinding your beans is control over the fineness. The amount of health-promoting chemicals in your cup varies. If you want to obtain the maximum polyphenols from your beans, grind them finer. The healthiest option is espresso, which needs a finely ground bean.
For a milder taste, a pour-over technique may be used with a finer grind. It may be because unfiltered coffee contains up to 30 times more cholesterol-raising chemicals than filtered coffee.
The last element in making the healthiest coffee is water temperature. According to Chris Clark, a temperature of 195-205°F is ideal for optimum extraction; creator of Brew Coffee At Home, a website that helps people make better coffee at home. If it's too cold, the coffee will be under-extracted, and too hot, the flavour will be burnt.
How to Serve Coffee Healthily
After all that work to make the ideal cup, you don't want to ruin it by adding milk and sugar. Drinking coffee black is the healthiest option, and a tasty, high-quality bean should suffice. "People began adding milk in coffee during WWII because the coffee was bad," Arnot adds.
Making Coffee Healthier
So, there you go. A high-altitude bean, lighter roast, fine grind, filter, and hot but not boiling water make the healthiest cup of coffee. According to Arnot, most health advantages come from consuming four to five 8-ounce cups of coffee every day. However, following these recommendations to make your coffee more healthy, you may pack more polyphenols into a single cup and receive the same benefits while drinking less. If you can't handle caffeine, decaffeinated coffee offers many of the same benefits.