Coffee is one of the most popular beverages in the world, with over 2 billion cups consumed every day. However, not all coffee is created equal when it comes to health benefits. The way coffee beans are grown, processed, and prepared can significantly impact the nutritional value of your morning cup of joe. So what exactly is the healthiest coffee to drink?
How Coffee is Processed Affects Nutrients
There are two main ways coffee beans are processed after being harvested – the dry method and the wet method. The dry method is the oldest and simplest way of processing coffee. The beans are dried immediately after picking by spreading them out in the sun for 2-3 weeks. This method produces coffee that is light in body and higher in caffeine. The wet method entails removing the outer skin from the beans before they are dried. This allows for a faster drying time of 12-36 hours. Coffee processed this way tends to have a heavier body and slightly lower caffeine content.
Studies show that how the beans are processed impacts the antioxidant content. Coffee beans dried using the wet method retain more antioxidants like chlorogenic acids compared to the dry method. This is because some antioxidants are removed during the drying phase in the dry method. Therefore, coffees labeled as “wet processed” may provide more antioxidants and health benefits.
Light vs Dark Roast Coffee
The next major processing step that affects coffee’s nutritional value is roasting. The longer the roasting process, the darker the coffee beans become. Light roast coffee is roasted for a shorter time at slightly lower temperatures compared to dark roast. This results in lighter colored beans that retain more of their original aromatic compounds and antioxidants. Dark roast coffee is roasted for longer at higher temperatures leading to an oily appearance and burnt flavor. The prolonged heat exposure degrades some antioxidants like chlorogenic acids.
Multiple studies show that light roast coffee contains higher amounts of antioxidants than dark roast. For example, one analysis found that light roast had about 15% more chlorogenic acid than dark roast. Therefore, choosing a light or medium roast style may be healthier than going for dark roasted beans.
| Roast | Total Antioxidants | Chlorogenic Acid |
|---|---|---|
| Light roast | 1227mg/100g | 822mg/100g |
| Medium roast | 1180mg/100g | 792mg/100g |
| Dark roast | 1019mg/100g | 689mg/100g |
Coffee Processing Method Comparison
Taking into account both processing methods, natural or “dry processed” coffee that is also light roasted may contain the most antioxidants:
| Processing Method | Roast | Total Antioxidants | Chlorogenic Acid |
|---|---|---|---|
| Dry | Light | 1327mg/100g | 894mg/100g |
| Wet | Light | 1227mg/100g | 822mg/100g |
| Dry | Dark | 1091mg/100g | 712mg/100g |
| Wet | Dark | 1019mg/100g | 689mg/100g |
As shown, light roast dry processed coffee had the highest antioxidant content followed by light roast wet processed. Therefore, choosing a natural dry processed light roasted coffee may provide the biggest health perks.
Coffee Species and Varietals
Not all coffee comes from the same plant – there are actually over 120 species within the Coffea genus. But there are two main commercially grown coffee species: Coffea arabica (Arabica coffee) and Coffea canephora (Robusta coffee). Arabica tends to be higher quality and have a sweeter, more complex flavor. Robusta has a stronger, harsher taste and contains nearly twice the caffeine of Arabica. It also contains higher amounts of antioxidants like chlorogenic acid.
When it comes to specific coffee varieties, some types stand out for their health benefits:
| Coffee Variety | Key Benefit |
|---|---|
| Yirgacheffe | Highest in polyphenols and chlorogenic acid |
| Java | High antioxidant content |
| Blue Mountain | Lowest acidity, easier on stomach |
So opting for a natural processed light roast Arabica bean like Yirgacheffe or Java may provide the biggest nutritional boost.
Organic vs Conventional Coffee
Organic coffee is grown without synthetic pesticides, herbicides, fertilizers, or other chemicals. Many people choose organic coffee to limit exposure to these potentially harmful substances. Studies show that conventional coffee beans often contain residues from pesticides and chemicals. Over time, exposure to these compounds may have negative effects on health.
Organic coffee also has a cleaner environmental impact since chemicals don’t contaminate local ecosystems. Research indicates organic coffee contains more antioxidants and polyphenols compared to conventionally grown. This is likely because the plants increase production of these protective compounds in the absence of pesticides.
| Coffee Type | Total Polyphenols | ORAC Score |
|---|---|---|
| Organic | 885 mg/100g | 16,747 |
| Conventional | 782 mg/100g | 12,844 |
So choosing USDA certified organic coffee may provide health and environmental benefits compared to conventionally farmed coffee.
The Healthiest Coffee Preparation Methods
Not only does the processing and origin of coffee beans matter, but also how you choose to prepare your cup of joe. Some brewing methods are healthier than others:
Cold Brew Coffee
Steeping grounds in room temperature or cold water for 12-24 hours. Cold brew contains 67% less acid and higher antioxidant levels than hot coffee.
Drip Coffee
Pouring hot water over coffee grounds using a filter. Drip coffee retains more antioxidants compared to other hot brew methods.
French Press
Steeping coffee grounds in hot water then pressing down the plunger to separate grounds. Oils and compounds like cafestol can pass through the filter increasing LDL cholesterol.
Boiled Coffee
Grounds are boiled in water, so no filtering. Boiling destroys antioxidants and may raise cholesterol more than other methods.
Instant Coffee
Made from brewed coffee that’s dehydrated into powder or granules. Contains very low antioxidant levels but is convenient.
The healthiest preparation methods are cold brew and drip coffee since they preserve more antioxidants from the beans. Avoid boiled coffee to limit effects on cholesterol.
Should You Add Cream or Milk?
Adding cream, milk, or other add-ins to your coffee can influence its nutritional profile. Some studies show that adding milk may bind to and block the absorption of antioxidants like chlorogenic acids. For example, one trial found the antioxidant capacity of coffee was reduced by 18-28% when adding milk. Full fat cream had less of an effect than lower fat milk.
On the other hand, adding milk protein seems to increase coffee’s effect on satiety and fullness. So if you’re drinking coffee as a morning meal replacement, milk may be beneficial for keeping you fuller for longer. Overall, a little milk or cream won’t negate the benefits of coffee but excessive amounts may reduce antioxidants.
Should You Drink Filtered or Unfiltered Coffee?
Filtered coffee has been processed to remove compounds like cafestol and kahweol found in the oily fraction of coffee. These substances can raise LDL cholesterol levels when consumed in large amounts. Unfiltered coffee methods like French press, boiled coffee, and espresso contain higher levels of cafestol and kahweol compared to filtered brews.
Drinking unfiltered coffee in moderation is unlikely to affect cholesterol for most people. But those with high cholesterol or heart disease risk may want to stick to filtered coffee to be safe.
| Brewing Method | Cafestol (mg/cup) |
|---|---|
| Drip coffee | 0.4 |
| Espresso | 2-7 |
| French press | 1.2-7 |
| Boiled coffee | 11-28 |
Stick to filtered drip coffee or cold brew to minimize cafestol and associated cholesterol effects.
Should You Choose Decaf or Regular?
Decaffeinated coffee has had almost all of the caffeine removed during processing. Most methods for decaf coffee use either chemicals like ethyl acetate or carbon dioxide to extract caffeine while leaving other compounds intact. Decaf coffee contains similar levels of antioxidants and polyphenols as regular.
The healthiest choice depends on your caffeine sensitivity and needs. If you experience jitters, anxiety, or trouble sleeping from caffeine, decaf makes sense. For others who can tolerate caffeine, regular coffee provides alertness and performance benefits.
Drinking 3-5 cups per day of regular or decaf coffee can be part of a healthy diet. Avoid excessive intake of more than 5 cups daily which may cause side effects.
Watch Out For Unhealthy Additives
When buying pre-made coffee drinks, watch out for unhealthy additives like high fructose corn syrup, hydrogenated oils, caramel coloring, and artificial flavors. These compounds are added to many popular coffee shop beverages. For example, a 16oz Starbucks Caramel Frappuccino contains 300 calories and 43g of sugar – mostly from high fructose corn syrup.
Healthier options are drinks made with just coffee, milk or non-dairy milk, and natural sweeteners like maple syrup or honey. Avoid cream-based options which can provide 20-30g of fat and extra calories.
The Healthiest Coffee Is…
Based on the evidence, here are some criteria for the healthiest possible brew:
- Made from organic, shade-grown Arabica beans
- Light or medium roast
- Dry processed
- Brewed using filtered drip or cold brew method
- Free of artificial additives or sweeteners
Drinking coffee made from organic beans minimizes exposure to potentially harmful chemicals while providing higher antioxidant levels. Choosing beans that are lightly roasted, dry processed, and filtered maximizes preservation of beneficial compounds. Cold brew and drip methods avoid excess oil and cholesterol effects.
The healthiest way to prepare your daily cup is to choose Arabica beans roasted to a light or medium level and brew fresh drip coffee, cold brew concentrate, or make pour over style. Herbal teas can be another antioxidant-rich, low caffeine option. Limit added sugars by using small amounts of honey or maple syrup to lightly sweeten if desired.
Conclusion
Coffee is a complex beverage that can have both positive and negative health effects depending on how it’s prepared. To maximize the benefits from your morning mug, go for organic light or medium roast Arabica beans brewed using a filtered drip or cold brew method. This provides the highest levels of antioxidants and polyphenols while limiting potentially harmful compounds. And be sure to avoid heavily sweetened coffee-flavored drinks that are high in calories, sugar, and artificial additives. Savoring a simple, additive-free cup of joe made from the healthiest beans and brewing methods can be a safe part of your daily routine.
