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How to make coffee super healthy

8 ways to make your coffee super healthy

Coffee, despite having been demonized in the past, is actually good for you. Here are a few tips to ensure your cup of coffee is as healthy as possible.

Evidence-based
This article is based on scientific evidence, written by experts, and fact-checked by experts.
We look at both sides of the argument and strive to be objective, unbiased, and honest.
Last updated on September 4, 2022, and last reviewed by an expert on August 7, 2022.

Coffee is one of the most popular beverages in the world, and many health professionals believe it’s also one of the healthiest.

For some people, it’s the single largest source of antioxidants in the diet, outranking both fruits and vegetables combined.

Here are a few tips to turn your coffee from healthy to super healthy.

1. No caffeine after 2 p.m.

Coffee is one of the richest natural sources of caffeine in the diet.

Caffeine is a stimulant, one of the main reasons coffee is so popular. It gives you a jolt of energy and helps you stay awake when you feel tired.

But if you drink coffee late in the day, it can interfere with your sleep. Poor sleep is associated with all sorts of health problems.

For this reason, it’s important not to drink coffee late in the day. If you must, choose decaf or opt for a cup of tea instead, which contains much less caffeine than coffee.

Abstaining from coffee after 2–3 p.m. is a good guideline. That said, not everyone is equally sensitive to caffeine, and some people may sleep just fine even if they had coffee late in the day.

Nevertheless, if you feel like you could improve your sleep, avoiding coffee late in the day could be an effective strategy.

There are many other ways you can improve your sleep quality. Read this article for more science-based tips:

17 proven tips to sleep better at night
Suggested read: 17 proven tips to sleep better at night

Summary: Drinking coffee late in the day could impair your sleep quality. Avoiding coffee after 2–3 p.m. is probably a good idea.

2. Do not load your coffee with sugar

Although coffee is healthy, you can quickly turn it into something harmful.

The best way to do that is to put in a whole bunch of sugar. Added sugar is arguably one of the worst ingredients in the modern diet.

Sugar, mainly due to its high fructose, is linked to severe diseases like obesity and diabetes.

If you can’t imagine living without a sweetener in your coffee, use a natural sweetener like stevia.

There are numerous ways you can reduce your intake of added sugar even further. Here are more additional strategies:

13 simple ways to stop eating lots of sugar
Suggested read: 13 simple ways to stop eating lots of sugar

Summary: Avoid adding sugar to your coffee. If you regularly turn your coffee into a sugary treat, you might eliminate its overall health benefits.

3. Choose a quality brand, preferably organic

The quality of coffee can vary greatly depending on the processing method and how the coffee beans were grown.

Coffee beans tend to be sprayed with synthetic pesticides and other chemicals that were never intended for human consumption.

However, the health effects of pesticides in food are controversial, and there is currently limited evidence that they cause harm when found at low levels in the produce.

Nevertheless, if you are worried about the pesticide content of your coffee, consider buying organic coffee beans, which should contain much lower amounts of synthetic pesticides.

Summary: If you are worried about pesticide contamination in your coffee, choose a quality, organic brand.

4. Avoid drinking too much

While a moderate intake of coffee is healthy, drinking too much may reduce its overall benefits.

Excessive caffeine intake may have various adverse side effects, although people’s sensitivity varies.

Health Canada recommends not exceeding 1.1 mg per pound (2.5 mg per kg) of body weight per day.

An average cup of coffee may contain around 95 mg of caffeine, which corresponds to about two cups of coffee per day for someone weighing 176 pounds (80 kg).

However, much higher amounts of caffeine (400–600 mg) per day (about 4–6 cups) are not associated with any adverse side effects in most people.

Read this article for detailed information about the amount of caffeine found in different coffee drinks.

Drinking coffee is all about balancing its risks and benefits. Listen to your body and consume no more than you can comfortably tolerate.

Summary: Drinking too much coffee may cause adverse side effects. However, this depends on the amount of caffeine consumed and individual tolerance.

5. Add some cinnamon to your coffee

Cinnamon is a tasty spice that mixes particularly well with the flavor of the coffee.

Studies show that cinnamon can lower blood glucose, cholesterol, and triglycerides in people with diabetes.

If you need some flavor, try adding a dash of cinnamon. It’s surprisingly good.

To lower the risk of potential adverse effects, opt for Ceylon cinnamon instead of the more common Cassia cinnamon, if possible.

Summary: Spice your coffee with a dash of cinnamon. Not only does it taste good, but it might also improve your health.

6. Avoid low-fat and artificial creamers

Commercial low-fat and artificial creamers are highly processed and may contain questionable ingredients.

However, there is not much research on the health effects of non-dairy coffee creamers. Their contents vary by brand, and some may be healthier than others.

Nevertheless, whole, natural foods are generally a better choice.

Instead of non-dairy creamer, consider adding some full-fat cream to your coffee, preferably grass-fed cows.

Studies show that milk products contain some essential nutrients. For example, dairy is an excellent calcium source and may reduce the risk of osteoporosis and bone fractures.

Additionally, grass-fed cow’s milk contains some vitamin K, which is also linked to improved bone health.

Summary: Non-dairy creamers are highly processed and may contain questionable ingredients. Consider choosing whole milk or cream if you like diluting your coffee with creamer.

7. Add some cocoa to your coffee

Cocoa is loaded with antioxidants and associated with all sorts of health benefits, including a reduced risk of heart disease.

Add a dash of cocoa powder to your coffee for added flavor.

Caffè mocha, a chocolate-flavored version of caffè latte, is served in many coffeehouses. However, caffè mocha is usually sugar-sweetened.

You can easily make your own at home and skip the added sugar.

Summary: You can combine the benefits of coffee and dark chocolate by adding a dash of cocoa powder to your coffee.

8. Brew your coffee using a paper filter

Brewed coffee contains cafestol, a diterpene that can raise cholesterol levels in the blood.

However, reducing its levels is simple. Just use a paper filter.

Brewing coffee with a paper filter effectively lowers the amounts of cafestol but lets the caffeine and beneficial antioxidants pass through.

However, cafestol is not all bad, and recent studies in mice suggest it has anti-diabetic effects.

Coffee and caffeine — How much should you drink?
Suggested read: Coffee and caffeine — How much should you drink?

Summary: Coffee contains cafestol, which may raise blood cholesterol levels. Using a paper filter, you can lower the amount of cafestol in your coffee.

Summary

Coffee is a popular beverage known for its stimulant effects.

A high intake of coffee is linked to various health benefits. However, there are several ways you can improve these benefits even further.

Most importantly, avoid loading your coffee with added sugar. Instead, you can flavor your coffee by adding a dash of cinnamon or cocoa.

Also, consider abstaining from coffee in the late afternoon and evening, as it may impair the quality of your sleep.

Following the tips above can make your cup of coffee even healthier.

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