How to make your coffee healthy: 7 smart tips for every caffeine lover
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While there are many health claims on the benefits of coffee, there is also a school of thought around the side effects of coffee. However, there are a lot of do’s and don’ts that you can follow to make your cup of coffee healthy. Ingredients such as coconut oil, ghee and cinnamon are sure to amp up the health quotient of your favourite morning beverage. Drinking coffee at the right time, in the right quantity and with the right ingredients can help you get the maximum health benefits. So if you are looking for ways to make your coffee healthy, here’s what you need to do!
Is coffee healthy?
Coffee is one of the most popular beverages worldwide. However, its impact on health outcomes and adverse effects is not fully understood. Coffee can be part of a healthy diet for many people. It has several potential health benefits, such as being rich in antioxidants, which help combat oxidative stress and inflammation. “Caffeine, a key component of coffee, can improve alertness, concentration, and cognitive function,” says dietician Kejal Shah. Caffeine may boost metabolism and increase fat burning, supporting weight management, among other benefits of drinking coffee.
Tips to make your coffee healthy
Tip 1: Drink it at the right time
To avoid reductions in total sleep time, coffee (107 mg per 250 mL) the best time to drink coffee is least 8.8 hours before bedtime and a standard serving of pre-workout supplement (217.5 mg) should be consumed at least 13.2 hours before bedtime, says Shah. A study, published in the Nature and Science of Sleep, states that drinking coffee later in the day can make it tough to sleep. If you are looking for a mid-morning drink, then drinking coffee between 9:30 a.m. and 11:30 a.m. can be optimal for most people. “By this time, your body's natural cortisol levels (a hormone related to alertness) are starting to decline, so a cup of coffee can help boost your energy and focus,” says Shah. If you’re using coffee to boost your workout, consuming it about 30 minutes before exercising can enhance performance due to the stimulating effects of caffeine.
Tip 2: Black coffee or choose plant-based milk
Black coffee is typically the healthiest option due to its low-calorie content and lack of added sugars or fats. “It maximizes the benefits of coffee's antioxidants without extra calories,” explains Shah. However, if you prefer coffee with milk or cold coffee, choose low-fat or plant-based milk options and be mindful of added sugars and high-calorie creamers. A study, published in the Journal of Food Science and Technology, showed that plant-based milk had significantly lower calories than cow’s milk. The presence of sugars in cow’s milk was much higher than in plant-based milk.
Tip 3: Choose hot coffee over cold coffee
While cold coffee can be very refreshing, especially in warm weather, cold coffee drinks, especially those from cafes, can be high in added sugars and creamers, which can counteract health benefits. “Cold brew coffee can have a higher caffeine concentration compared to hot brewed coffee, which might be a concern for caffeine-sensitive individuals,” explains Shah. Hot coffee is also higher in antioxidants than cold coffee. A study, published in the Journal of Agriculture and Food Chemistry, states that a whiff of hot coffee, since it is brewed directly from the bean, significantly reduced fatigue and stress levels in the rat participants. It stated that since hot coffee has more vapours emanating from it, it is more effective than cold coffee. So if you want to make your coffee healthy, have it hot!
Tip 4: Add cinnamon
Not only can a bit of cinnamon make your coffee healthy, but it can make it tastier as well. The benefits of cinnamon are immense such as lowering blood sugar and cholesterol in diabetic patients, states this study, published in Diabetes Care. Ceylon cinnamon and Srilankan cinnamon would be the best options to add, but make sure to just add a pinch.
Tip 5: Add coconut oil
Coconut oil in coffee would be a good way to make your coffee healthy. Coconut oil can help you lose weight as it speeds up metabolism. This would make you more energetic throughout the day. Of course, coconut oil in coffee is also a great way to be on your weight loss journey. This drink is popularly known as bullet-proof coffee. Coconut oil contains MCTs, which are sent to the liver. This is how they give you that boost of energy, states this study, published in BioMed Research International. It also helps to keep your digestive system healthy.
Tip 6: Add cocoa powder
This already sounds mouthwatering, right? Who can resist the combination of chocolate and coffee? Cocoa comes with a host of health benefits such as being loaded with antioxidants, and a reduced risk of heart illnesses, states this study, published in Current Opinion in Clinical Nutrition and Metabolic Care. Adding a bit of cocoa powder, and skipping the sugar is a sure-shot way of making your coffee healthy.
Tip 7: Watch the sugar content
If you load up your cup of coffee with sugar to reduce the bitterness way too much, it will not do good to your overall health. If you can, try having coffee without sugar. If that's not up to your taste buds, try other healthier sweetener alternatives to reduce the calorie count of the beverage.
How much coffee can you drink in a day?
While the above ways are ideas on how to make your coffee healthy, overconsumption of coffee can have its risks as well. According to the US Food and Drug Association, adults can have 400mg of caffeine in a day. So that comes to about four to five cups of brewed coffee. However, if you suffer from underlying health conditions, then it’s better to consult your doctor before consuming coffee. Also, the American Pregnancy Association states that coffee should be avoided if you are pregnant. Coffee can also interfere with certain medications, and a doctor must be consulted if you are on regular medication.
Risks of drinking too much coffee
There are many side effects of excessive coffee consumption. “Jitteriness, increased heart rate, and digestive problems. The exact amount varies from person to person, but high caffeine intake can negatively affect health,” says Shah. Some people are more sensitive to caffeine and may experience anxiety, restlessness, or palpitations even with small amounts.
Adding large amounts of sugar, syrups, or cream can turn coffee into a high-calorie, sugary beverage, which can contribute to weight gain and other health issues. Coffee is acidic, and for people with acid reflux or sensitive stomachs, it can exacerbate these conditions. Excessive coffee consumption can lead to decreased calcium absorption, potentially impacting bone health over time.
