Fewer than 20 years ago, coffee was perceived as having quite a detrimental impact on one's health," remarks Paul Rooke, the executive director of the British Coffee Association. "This view has undergone a significant shift, now that people have come to understand that certain elements released during the roasting process have potentially beneficial effects on our well-being.
Diseases like diabetes, high blood pressure, and dementia are just some of the ways that a cup of coffee is believed to support our health, with research suggesting that consuming up to five cups a day is the optimal amount. These potent effects are thought to be due to the extensive list of compounds found in coffee, including polyphenols, melanoidins and trigonelline, as well as its high fibre content.
However, the advantages surrounding your mug may be determined by how it's prepared. Here, the experts reveal the benefits and potential drawbacks of your usual coffee.
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They're not the most popular type of coffee, but they are the most frequently consumed one in the UK.
It's produced from coffee beans that are ground into a fine powder, which are then mixed with water to draw out any moisture, as Rooke explains. It is then spray-dried or freeze-dried afterwards.
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It has been noted by Dr Maurovich-Horvat that espresso contains more than twice the acrylamide of ground coffee, which may have negative side effects.
Acrylamide has been identified as a "probable human carcinogen" by the International Agency for Research on Cancer (IARC), which indicates that there is solid evidence that the chemical may cause cancer in humans, yet the proof is not entirely definitive.
However, it's worth noting that you would need to consume approximately ten cups of instant coffee each day for their intake of acrylamide to become a cause for concern, according to researchers at McGill University in Canada.
That's an interesting topic, is it not? You're probably referring to the health benefits of drinking coffee.
Filter coffee is passed through a paper or metal filter, such as those made with an Aeropress or filter coffee machine. Like all other coffee types that are not instant, it is made from beans that have been roasted and ground, Rooke explains.
Studies have found that those who drink filtered coffee have lower rates of artery disease and death.
The identified dosage for this protective effect falls within the range of one to four cups per day.
and strokes.
However, a considerable body of research has consistently found that drinking coffee has a positive effect on heart health.
The most beneficial coffee for brain function: Espresso
Espresso coffees are those made by forcing hot water through finely ground coffee beans. “Most coffees that you'd buy in a coffee shop, whether it's a latte or a cappuccino, have espresso as the base,” he notes.
Research indicates that espresso-based coffees may have a particularly positive impact on our brain function.
Researchers from the University of Verona found in a lab study that espresso helped stop the build-up of tau, a toxic protein believed to contribute to the development of Alzheimer’s.
According to Collins, espresso possesses a high amount of bioactive compounds, including caffeine and chlorogenic acid, which is an antioxidant that has been associated with a reduced likelihood of Alzheimer’s, high blood pressure, and heart disease, and could be a contributing factor to this finding.
The perfect cup for your figure: Cold brew
While instant or coffee from the coffee shop is ready in just a couple of minutes or less, cold brew coffee requires beans to steep in water at room temperature for a much longer period, usually overnight or up to 24 hours.
The final drink is less bitter and acidic, which means people may be less inclined to add sugar and syrups, according to researchers' suggestions.
A longer brewing time, such as that used for cold brew, results in a higher concentration of bioactive components in the finished product compared to filtered coffee, Collins explains. "The bioactive compounds and caffeine in cold brew can be as high, if not higher, than in espresso," she notes.
Is caffeinated or decaf coffee better for you?
It may be in your best interest regarding your health.
It replaces the caffeine by decaffeinating the beans beforehand; however, 7mg of caffeine still remains per mug, significantly less than the approximately 100mg found in a standard coffee.
Some studies suggest that individuals who only drink decaf coffee enjoy better health than those who don't drink any coffee at all, Collins notes. Presumably, this may be because "you still get the chlorogenic acid and beneficial compounds without the stimulating effect of caffeine".
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Research exploring the positive effects of decaf reveals that the boost to our wellbeing can't be attributed to caffeine alone, according to Maurovich-Horvat. “However, further studies are necessary, which provide more detailed information on the type and method of consumed coffee, to fully grasp the underlying processes.”
Does the kind of coffee bean actually make a difference?
No, not really. Despite the fact that there are more than a hundred different varieties of coffee, there are no known health differences between them, says Collins.
The two most prevalent types of bean account for nearly 60 per cent of the coffee produced internationally: Arabica, and Robusta, which makes up around 30 per cent of the world's coffee.
Robusta coffee beans have slightly higher caffeine levels and produce a coffee with a more bitter flavour than Arabica beans, but neither has been proven to be more beneficial for one's health, she explains.
There is currently no known variation in the health benefits of Liberica and Excelsa coffee beans - the other two primary types of coffee beans which together make up roughly 10 per cent of the world's coffee production.
What happens to the health benefits when we add milk, sugar, and syrups?
The milk counteracts the drink's bitterness, Collins explains. "The calcium in milk attaches to some of the bitter compounds, mainly tannins," making it more palatable, she says. It also provides calcium, which is essential for maintaining healthy bones and teeth.
It has been discovered that consuming more than 300ml of milk per day may boost your chances of having a heart attack or stroke. The scientists believe their research might be due to the milk's natural sugars causing inflammation.
Adding cream, sugar or syrup only serves to increase the calorie count in your coffee, along with introducing saturated fat and sugar, Collins remarks. 'If you're trying to lose weight, the less you add the better,' she advises.
“You might just as well incorporate the milk and gain the calcium, regardless of the milk you're using, rather than adding sugar where you get nothing but calories.” Spices like cinnamon, cardamom or nutmeg can add flavour without adding excessive calories or sugar.
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