For years, coffee was considered mainly an unhealthy drink that wakes us up in the morning. Anyone who drank, for example, over 3 cups – was considered to be overdoing it with caffeine. But in recent years, the picture has reversed a bit: It was found that coffee contains hundreds of natural substances that act in the body as antioxidants, affecting blood vessels, blood sugar levels, metabolism, reducing abdominal fat, and perhaps also the risk of heart disease and diabetes.
But roasted coffee that comes as whole beans and is ground right in front of our eyes, most of us get in coffee shops. What happens with instant? With capsules? With decaf? How do these processes affect us from a health perspective? And what is preferable?
Let us start with a short paragraph about the substances in coffee that affect health:
How does coffee work?
Our blood vessels are not just "pipes" that transfer blood. Their inner wall is active and sensitive, and affects blood flow as well as inflammatory and clotting processes. If there is excess weight, high sugar, smoking, high blood pressure, or an unbalanced diet, this wall may be damaged, and this is the beginning of atherosclerosis.
Coffee contains many substances called polyphenols, one of which is called chlorogenic acid. A natural substance that reduces inflammation, heart disease, diabetes, fatty liver, high blood pressure, abdominal obesity, and other phenomena that we do not want, especially when they all appear together.
Recent studies claim that people who drank coffee regularly had fewer of these risk factors.
The type of coffee and its effects
The preparation method of the coffee, even before it reaches us, has a health impact.
Instant coffee
To make it instant, it goes through a process of freeze-drying or spray-drying. The coffee beans are roasted, ground, and brewed to a high concentration, and then this liquid undergoes drying.
The higher quality method is "freeze-dried": The coffee extract is frozen to a very low temperature and dried in a vacuum, which preserves the aroma and antioxidants in an optimal manner.
Contrary to myths, instant coffee does not contain harmful "chemical substances" in its production process, and it maintains nice levels of polyphenols.
I have already heard claims that acrylamide (a natural byproduct of roasting and cooking) is formed during the bean roasting process, but in coffee it is within the safety range and not dangerous in normal consumption (there are more acrylamides in very toasted toast, for example).
Decaffeinated coffee
To produce decaf coffee, the caffeine is extracted from the beans while they are still green.
The healthiest method is the "Swiss Water Process": The beans are soaked in water until the caffeine comes out, and then activated charcoal is used to filter the water. Without chemical substances.
Other methods use organic solvents such as ethyl acetate (found naturally in fruits) or methylene chloride.
Anyone interested in a completely natural product – it is preferable to choose coffee that explicitly states on the packaging that it was produced using the water process.
It is important to know that decaf coffee is not devoid of health value: The health impact of coffee does not depend solely on caffeine. Caffeine has health benefits and was even recently found to reduce dementia (at a consumption of 3 cups per day), but decaf – is rich in antioxidants and chlorogenic acid, so it provides protection for blood vessels and the liver even without the stimulating effect of caffeine.
Coffee capsules for home machines
The concern with capsules is the transfer of substances into the drink, but according to data from recent studies, quality aluminum capsules include an internal coating that prevents direct contact between the aluminum and the coffee, and the aluminum levels found were lower than the permitted threshold.
In contrast, plastic capsules appear less recommended, because of the heating of plastic under high pressure and the possibility of releasing tiny particles and unwanted substances into our coffee.
There were studies showing that plastic capsules could release thousands of microplastic particles into a single cup.
These particles can penetrate the brain and accumulate in it, which raises the risk of dementia. In addition, hormonal effects were found for plastic particles, and even an effect on fertility. In daily use, quality aluminum capsules are preferable to cheap plastic.
It is important to say – the coffee found inside the capsules is regular ground coffee (similar to the coffee used in coffee shops), and not instant coffee. The beans are ground to a specific level of fineness that matches the water pressure of the home machine, and then they are compressed and sealed in the capsule to preserve freshness.
Filter
Coffee filtered through a paper filter is considered preferable for people with high cholesterol, because the filter filters out some of the fatty acids present in coffee, which have been found in regular consumption to potentially raise LDL (bad cholesterol). If there is high cholesterol or a family tendency – filter coffee is preferable over black coffee or unfiltered ground coffee in large quantities.
Freshly ground coffee in professional machines
The greatest advantage of coffee ground from beans moments before preparation is the preservation of nutritional values and flavor.
The moment coffee beans are ground, their surface area increases and they begin to oxidize upon contact with the air, a process that causes a gradual loss of some of the antioxidants (the polyphenols) and aromatic oils.
Coffee ground on the spot in a professional machine is the method that guarantees the highest concentration of active and healthy components.
Black coffee
Black coffee is based on coffee beans ground very finely. Since this coffee does not undergo filtration, the final beverage contains the highest concentration of plant components and antioxidants, as the grounds remain in the cup and continue to extract the active substances.
It is worth noting: This method also leaves fatty components called diterpenes in the drink, which may inhibit the breakdown of cholesterol in the body and lead to an increase in LDL levels in the blood in people with genetic sensitivity. For most people, this is a very healthy and stimulating drink, but for those trying to balance a blood lipid profile, it is recommended to consume it in moderation or prefer preparation methods that include filtration.
<br>The final ranking
In terms of safety and convenience: Instant coffee, decaf, and capsules (aluminum) are excellent solutions.
They may have undergone processing, but they still maintain the core health values and provide protection to blood vessels and the liver almost like fresh coffee.
In terms of richness in antioxidants: Black coffee and freshly ground espresso are the "winners." Because of the direct contact of water with the fine grind (or extraction under pressure), you get the maximum polyphenols and chlorogenic acid that the bean has to offer.
In terms of blood lipid profile (cholesterol): Black coffee is actually the least recommended for people with high cholesterol. Here, the "best" would actually be filter coffee (paper filtration), because it is the only one that removes the oils that raise cholesterol from the drink, without harming the other benefits.
My recommendation: Decaf from the afternoon hours
Due to the possible stimulating effect of coffee in some people (not in everyone, but still), in my opinion, if you like a lot of coffee, it is advisable to drink decaffeinated coffee from the afternoon hours.
From a health perspective, sleep is no less important than coffee, and perhaps more. Therefore, anyone sensitive to caffeine should pay attention to the hour they drink coffee, to the amount, and perhaps switch to decaffeinated coffee from the afternoon hours.
Who needs to reduce coffee?
In pregnancy, there is a need for caution with caffeine, because high amounts are not recommended (they also affect the fetus's heart rate).
In addition, people with unbalanced blood pressure, arrhythmias, significant anxiety, or stomach problems should check their personal reaction and not rely only on general studies.
Population studies can show trends, but in the end, each person responds a bit differently.