The Healthiest Ways To Brew Your Morning Coffee

Most people consume coffee daily. Drinking coffee in moderation is linked to a lower risk of chronic diseases like diabetes, heart disease, some cancers, and early death.

Not all coffee is the same. The caffeine and beneficial compounds in coffee can change depending on the type of bean, farming practices, how it’s roasted, and how it’s brewed.

Coffee can be made in many ways: with an espresso machine, a filter, a French press, an AeroPress, a percolator, or just by pouring hot water over the grounds.

The method you use to make coffee can affect the amount of caffeine and beneficial compounds called polyphenols and antioxidants.

A 2024 study showed that espresso has the most caffeine, while French press and AeroPress have less.

Another 2020 study looked at the levels of antioxidants and polyphenols in different coffees:

Antioxidants (most to least):

1. AeroPress
2. Pouring hot water over finely ground coffee
3. Drip coffee
4. French press
5. Espresso

Polyphenols (most to least):

1. AeroPress
2. Drip coffee
3. Pouring hot water over finely ground coffee
4. Espresso
5. French press

Cold Brew vs. Hot Brew

Cold brew is made with water that is 77°F (25°C) or colder, steeped for at least 8 hours and up to 24 hours.

Hot brew is made with hot water (around 185–203 °F, or 85–95 °C) and takes about 10 minutes or less, depending on the brewing method. Cold coffee made by cooling hot brew is also considered hot brew.

Cold brew coffee is usually less acidic and sweeter, while hot brew coffee tends to have more polyphenols and antioxidants.

Hot brew coffee has less caffeine. Cold brew often has more caffeine because it steeps for a longer time.

Many things can affect how healthy coffee is:

Caffeine Content 

Studies show both regular and decaffeinated coffee can be good for your health. But too much caffeine can disrupt sleep.

The caffeine in coffee can vary depending on the bean, roast, grind, and brewing method.

Roast Level 

Coffee is roasted to light, medium, or dark levels. Roasting coffee changes the amount of polyphenols and antioxidants.

Roasting also changes how much acrylamide is in coffee. Heat causes the arginine (an amino acid) and sugars in coffee to react, which creates acrylamide. High levels of acrylamide may be carcinogenic (cancer-causing).

Here’s how the different roasts compare:

• Light roast coffee has more polyphenols and antioxidants.
• Dark roast has less caffeine.
• Dark roast coffee usually has less acrylamide. Acrylamide is highest early in roasting and then goes down.
• Instant coffee often has more acrylamide than brewed coffee.

Type of Beans

Arabica and Robusta are the two most common coffee beans. Here’s how they compare:

• Robusta usually has more polyphenols and antioxidants.
• Robusta can resist pests and plant diseases better. 
• Arabica has a smoother and sweeter taste.
• Arabica has less caffeine.
• Arabica has less arginine. High arginine can create more acrylamides.

Organic coffee beans can have more polyphenols and antioxidants. Organic farming doesn’t use synthetic fertilizers or pesticides, which helps keep more healthy compounds in the coffee.

Additives and Sweeteners

Packaged coffee often has added sugar, sweeteners, and other additives. On average, people in the United States drink about 3 cups of coffee per day. If these cups are sugar-sweetened, it can significantly add to your daily sugar intake.

Many coffee varieties are mixed or infused with other ingredients, like coconut oil or cannabidiol (CBD). These are often added for extra health benefits. Here are some specialty coffees and their health claims:

• Half- or low-caffeinated, and decaffeinated: Decaffeinated (decaf) removes almost all caffeine. Half-caf or low-caf options still have some caffeine, more than decaf. Choosing these can help with sleep, especially if you drink coffee close to bedtime.
• Bulletproof coffee: This coffee has butter or medium-chain triglyceride (MCT) oil. You can also make it at home using coconut oil. Bulletproof coffee is popular among people following high-fat or ketogenic diets. It often claims to reduce hunger and boost fat burning. A cup of bulletproof coffee contains 230 calories, 25 grams (g) total fat, and 21 g saturated fats.
• Turmeric coffee: This coffee is mixed with turmeric, a spice linked to several health benefits. It is claimed to improve inflammation.
• Mushroom coffee: It mixes coffee with various mushroom extracts. It’s claimed to boost sleep, energy, focus, and the immune system.
• Nootropic coffee: It contains nootropics, which are substances that affect cognitive function. L-theanine is a common nootropic added to coffee. Nootropic coffee is claimed to boost concentration, memory, and attention.
• CBD coffee: This coffee has cannabidiol (CBD) from cannabis. CBD does not cause a high but can have side effects. It is illegal or only partly legal in some U.S. states. Some people claim CBD coffee can boost energy without jitters and ease anxiety.

There isn’t much research on the benefits or risks of these specialty coffees. Consult your doctor if you are taking any medications.

Here are some things to consider when choosing the healthiest coffee:

• Watch out for caffeine intake: Too much caffeine disrupts sleep. It can also worsen anxiety in some people. Try limiting caffeine intake to 400 milligrams a day. This equals about 2-3 cups of 12-ounce coffee. Other beverages like black or green tea, energy drinks, and caffeinated soft drinks can also add to caffeine intake.
• Avoid coffees with added sugars: Coffee beans have very little sugar. However, some instant coffees, flavored blends, or iced coffees are high in added sugar. Always check the nutrition label when buying instant or canned iced coffee.
• Weigh your bean preference: Robusta beans usually have more polyphenols and antioxidants than Arabica. They can also contain higher levels of acrylamide and caffeine.
• Weigh your roast preference: Both light and dark roasts have advantages. Light roast has more polyphenols and antioxidants. It tends to have more caffeine and acrylamides, too.
• Consider your additives: People usually add cream, milk, or sugar to their coffee. You can slowly lower the sugar you add and adjust to the taste. You can also consider using milk instead of cream to lower added sugar.
• Choose specialty coffees with caution: Some coffees have added ingredients like turmeric, MCT oil, mushrooms, nootropics, or CBD. There isn’t much research on their benefits or risks. Consult your doctor if you’re using any medications.
• Buy from trusted companies: Coffee can contain toxins from mold, pesticides, or other chemicals. You can choose single-origin, mold- and toxin-tested, or organic coffee to minimize risks. Fair trade coffee also helps support ethical and sustainable farming.