The Healthiest Way to Brew Coffee

Written by: Vincent Pedre M.D. | November 16, 2024 | Time to read 10 min

Coffee is rich in bioactive compounds, including antioxidants and anti-inflammatory agents that contribute to its health benefits. However, studies indicate that different brewing methods impact the levels of these compounds. Moreover, how coffee is brewed can influence certain health factors, like cholesterol levels and caffeine content, which affect how the body processes coffee. For example, darker roasts contain less caffeine since the caffeine is typically cooked out of the bean during the roasting process.

Coffee Compounds and Their Health Impact

Coffee contains compounds such as chlorogenic acids, which have antioxidant properties, and diterpenes (like cafestol and kahweol), which can increase cholesterol levels if consumed in high amounts. The concentration of these compounds varies across brewing methods. For example, research suggests that unfiltered brewing methods like French press and Turkish coffee contain higher levels of diterpenes, which may raise cholesterol. By contrast, filtered brewing methods, including pour-over and drip coffee, are associated with lower levels of these compounds, making them potentially healthier choices.

Among various brewing methods, pour-over coffee has emerged as one of the healthiest ways to brew coffee. In this method, hot water is poured over ground coffee through a paper filter, which traps the majority of the diterpenes while allowing beneficial compounds like caffeine and antioxidants to pass through.

A 2020 study found that people who drank filtered coffee, such as pour-over, had lower mortality rates than those who consumed unfiltered coffee. The research suggests that filtered coffee drinkers had a 15% lower risk of death from any cause, likely due to the paper filter reducing potentially harmful compounds.

• Reduced Cholesterol Impact: The paper filter used in pour-over coffee captures most diterpenes, which have been shown to elevate LDL cholesterol.

• Enhanced Antioxidant Content: Pour-over coffee isrich in antioxidants, which can combat inflammation and protect cells from damage.

• Control Over Brewing Variables: The pour-over method offers more control over brewing temperature and extraction time, allowing you to tailor your coffee to your preference without losing health benefits.

For those aiming to reduce cholesterol and boost antioxidants, the pour-over method is an excellent choice.

Cold brew coffee, which involves steeping coarse coffee grounds in cold water for an extended period (typically 12-24 hours), has become popular for its smooth, mellow flavor. Interestingly, cold brew offers several health benefits and is especially beneficial for people with sensitive stomachs or acid reflux.

According to a 2018 study, cold brew coffee is significantly less acidic than hot-brewed coffee. This lower acidity may reduce the risk of acid reflux and digestive discomfort. Furthermore, cold brew coffee retains high levels of caffeine and antioxidants, making it a robust, health-conscious choice.

• Lower Acidity: Due to the cold brewing process, this coffee type is less acidic, reducing the likelihood of acid reflux or digestive discomfort.

• High in Antioxidants: Cold brew coffee retains beneficial antioxidants, which contribute to its anti-inflammatory effects.

• Less Bitterness: The longer brewing time and lower temperatures result in a smoother taste, which may appeal to those who find hot-brewed coffee too bitter.

Cold brew coffee is an ideal option for those with digestive sensitivities or those who prefer a smoother, less acidic beverage.

• Higher Antioxidant Levels: Espresso provides a concentrated dose of antioxidants, which may benefit cardiovascular health.

• Lower Caffeine Per Serving: Although espresso is strong, a typical serving size is small, resulting in lower overall caffeine intake than a full cup of drip coffee.

• Less Impact on Cholesterol with Moderate Consumption: Despite containing diterpenes, moderate espresso intake is unlikelyto have a significant impact on cholesterol levels.

Espresso may be suitable for those seeking a quick coffee boost or a high-antioxidant option but should be enjoyed in moderation.

• Higher Diterpene Content: Without a filter, French press coffee contains more diterpenes, which can impact cholesterol.

• Rich Flavor Profile: French press coffee is often preferred by coffee enthusiasts for its depth of flavor.

• May Need Moderation for Cholesterol Concerns: Those watching their cholesterol may want to enjoy French press coffee less frequently.

For coffee lovers prioritizing health, French press coffee can still be enjoyed, but with an awareness of its potential effects on cholesterol.

• Convenient and Quick: Drip coffee is simple to make and can serve multiple people at once.

• Balanced Health Benefits: With low diterpene content and good antioxidant retention, drip coffee is a health-friendly choice.

• Ideal for Regular Consumption: Drip coffee’s lower diterpene levels make it suitable for those who enjoy multiple cups a day.

For those looking for a convenient, health-conscious coffee option, drip coffee is an excellent choice.