How to Make a Healthy Cup of Coffee, According to a Dietitian

Waking up and grabbing a morning cup of coffee (or two) is a ritual for many people. Caffeine helps combat fatigue and improve mental alertness, energizing you for the day ahead. Some research shows it may also enhance athletic performance and reduce the risk of depression and cognitive decline.

Coffee is also rich in antioxidants that help neutralize harmful compounds called free radicals that can cause inflammation, cell damage, and disease. Drinking 2-3 cups of coffee daily is associated with lower rates of chronic conditions like diabetes, metabolic syndrome, heart disease, and cancer. 

However, not all cups of coffee are the same. You can choose different brewing methods, beans, filters, and more. You might consider how these options can affect the taste of your brew, but they can also affect your health. Research shows that the antioxidant content of your cup of coffee varies greatly based on your brewing method and the type of beans you choose. This might determine how much your morning coffee benefits your health.

Brewing Method

There are many ways to brew coffee, including French press, drip, cold brew, and more. Filtered methods like drip, pour-over, Aeropress, and coffee pods filter out oils and particles. Meanwhile, unfiltered methods like French press, cold brew, or Turkish coffee allow the oils and particles to make their way into the final cup. This makes for a bold, rich flavor, but it can have some potential negative health consequences.

A Norwegian study with over 500,000 participants found that drinking unfiltered coffee is associated with a higher mortality risk than drinking filtered coffee.

Researchers note this may be in part because some of the particles that remain in unfiltered coffee, called diterpenes, are known to raise cholesterol levels. Unfiltered coffee has about 30 times the amount of diterpenes as filtered coffee.

Choosing a filtered brewing method may help make your coffee more heart-healthy.

Bean Type

When selecting coffee beans, consider where they are from and how they’ve been roasted.

The altitude at which the beans are grown affects their nutrition, particularly their polyphenol content. Polyphenols are antioxidants responsible for most of the health benefits of coffee, so a higher polyphenol content could mean a healthier coffee.

Higher altitude roasts tend to be higher in polyphenols. These typically come from countries like Ethiopia, Colombia, and Guatemala, although it depends on the region where they were grown. 

Research shows that light, medium, and dark roast coffee also have different antioxidant profiles. Light roast coffee has the highest amount of chlorogenic acid and antioxidants, which are associated with health benefits like reduced risk of diabetes, cancer, and cardiovascular disease.

In vitro (test tube) studies show that the anti-inflammatory benefits of coffee's antioxidants decrease as roasting increases. Light roast coffee has the most anti-inflammatory properties, and dark roast coffee has the fewest.

Consider choosing a lighter roast coffee made from beans grown in high altitudes to get the highest antioxidant content from your morning cup.

Filtered Coffee vs. Espresso

Filtered coffee uses gravity to allow water to drip down and create the brew. Espresso uses pressurized water and finely ground beans for a more concentrated, energizing beverage. 

Research has established that filtered coffee contains fewer harmful diterpenes than unfiltered coffee, but what about espresso? Espresso has a diterpene content somewhere between filtered and unfiltered coffee. This could be why drinking 3–5 cups of espresso daily is linked with higher total cholesterol levels.

However, one study compared cold brew, espresso, French press, and Aeropress to see which had the greatest antioxidant activity. The researchers found that espresso and cold brew had the greatest amount of polyphenols and chlorogenic acid.

Espresso may offer antioxidant benefits and an energy boost. However, due to its concentrated caffeine content and higher diterpene levels, it's likely best to enjoy it in moderation.

Hot vs. Iced Coffee

Multiple studies have found that hot brew coffee has higher concentrations of antioxidants than cold brew coffee. Since antioxidants are responsible for coffee’s health benefits, this suggests that hot coffee may be better for overall health.

Cold coffee may also be less acidic than hot coffee. One study found minimal variability in the pH levels of cold brew and hot brew coffee, but cold brew had fewer acidic compounds. This may explain why cold brew coffee tends to cause less unpleasant digestive symptoms than hot brew, especially if you have acid reflux.

Other Factors To Consider

Most people drink coffee for the fatigue-fighting effects of caffeine. The average cup of coffee contains between 95–200 milligrams (mg) of caffeine. Where it falls within that range depends on how you prepare it.

The amount of water and coffee you use determines the final caffeine amount, which affects how the coffee affects your energy levels and how much it contributes to your total daily caffeine intake.

The U.S. Food and Drug Administration (FDA) recommends limiting caffeine to 400 mg per day to prevent adverse effects of excessive caffeine, like headaches, insomnia, fast heart rate, and anxiety. For pregnant people, the recommended limit is 200 mg per day to help prevent miscarriage or preterm birth.

If you choose filtered coffee to limit your diterpene intake, note that a paper filter removes cholesterol-raising diterpenes better than a metal one. It catches tiny particles more efficiently and has absorbent qualities. You may also find that paper filters produce a better-tasting brew than metal ones.

Water temperature doesn’t appear to affect coffee’s health benefits as much as the roasting process and brewing technique.

How To Make Your Coffee Healthier

While many people enjoy a cup of black coffee, many others prefer to add cream, sugar, and other toppings to their morning brew. However, what you add to your coffee can greatly alter its health effects. Coffee drinks are one of the main sources of added sugar in Americans’ diets.

Consuming excess added sugars can lead to health conditions like type 2 diabetes and heart disease, so it’s important to be mindful of your total added sugar intake. Experts recommend keeping your added sugars below 10% of your total daily calories. Having a highly-sweetened coffee drink occasionally likely won’t significantly affect your health, but if it’s a daily routine, gradually decreasing the sugar content may be beneficial.

Coffee drinks with milk also have different nutritional benefits. Dairy and soy milk are sources of high-quality protein, which can promote satiety and muscle health. They’re also a significant source of calcium. Other popular non-dairy milks like almond or oat milk may add carbohydrates and fat but contain minimal protein. 

A Quick Review

Research shows that drinking filtered, light-roasted coffee can reap the most health benefits. The filter catches cholesterol-raising diterpenes, but you’ll still get plenty of health-promoting antioxidants. If acid reflux is a concern, consider trying cold brew since it has less acidic compounds than hot brew coffee.

Also, consider that what you add to your coffee could alter its health effects. Regularly drinking sweetened coffee can contribute to your total added sugar intake, which could increase your risk of developing type 2 diabetes or heart disease.