The new rules for drinking coffee healthily

Whether it’s a morning must-have or an occasional treat, there is often a guilt that surrounds drinking coffee and there are lots of question marks over whether drinking coffee is a healthy habit or not. It’s the caffeine content that is usually the focus of these concerns, but there are lots of other things to consider – including the quality of the coffee beans and the way your coffee is made!

In this blog, I’ll share the latest research on the best timing to drink coffee, compare the health benefits of caffeinated vs decaf coffee and fill you in on other coffee quality markers to look for. If you’re a coffee drinker, this information is something you won’t want to miss!

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How does caffeine work?

Coffee is the most popular beverage worldwide and has even overtaken tea as the drink of choice in the UK. Caffeine is one of the main draws to coffee drinking: as a mild stimulant, caffeine can make us feel more awake and alert (this is why it’s a staple in many of our morning routines).

Caffeine blocks adenosine from binding to receptors in the brain. Adenosine normally promotes relaxation and drowsiness, so blocking it leads to a more stimulated brain. Blunting adenosine therefore prolongs our state of alertness, which can be particularly helpful after a bad night’s sleep. However, the danger is that too much, or poorly timed, caffeine can continue to block adenosine at bedtime, leading to a vicious cycle of poor sleep and caffeine reliance.

It’s important to note here that caffeine isn’t right for everyone. Children, pregnant and breastfeeding women and people with certain health conditions such as high blood pressure, anxiety, glaucoma or epilepsy are advised to limit their caffeine intake.

How much caffeine is there in a cup of coffee?

To put things into perspective, a bog standard cup of instant coffee contains around 60mg of caffeine, and a single standard Nespresso capsule typically contains around 7g of coffee with 50-100mg of caffeine. Many of the shop-bought coffees, especially the large ones like a grande or a venti can have anything from 235mg to 410 mg caffeine per cup.

At home, we make coffee in an AeroPress, and my husband puts in a heaped dessert spoon per cup, which he has weighed as 10g of coffee each.

Overall, I think 100mg of caffeine is a reasonable amount to think about as an average cup of coffee, but it varies so much. As with most foods, the nutritional content is very variable, by weather, land/artificial fertility, plant type, animal breed, processing method, and many other factors.

Arabica beans have around half the caffeine that Robusta has. Most coffees are a blend of the two.
Finely-ground coffee will generally release more caffeine (and flavour!).
Darker roasts may have a little less caffeine, as the longer roasting time may break it down.
The longer the time brewing, the more caffeine is released. So a French press or slow drip method will usually result in more caffeine than AeroPress, Nespresso or an espresso machine.

Other popular caffeinated drinks like tea, green tea, chai, matcha or cacao generally contain less caffeine than coffee but come with their own unique benefits. These are great choices if you want a smaller caffeine boost. Tea leaves have a greater concentration of caffeine than coffee, but you typically use less in a cup of tea.

When is the ideal time to drink coffee?

My husband drinks a strong cup of coffee at breakfast, and another after lunch; but never after that time. He has no known sleep issues from caffeine with this routine and it is the sweet spot for keeping his brain energised throughout the day.

Personally, I very rarely drink coffee, and perhaps partly as a result I cannot drink coffee after about 10am. Otherwise, I am still buzzing that night and find getting to sleep almost impossible. I have since discovered I carry a genetic SNP called CYP1A2, which slows my ability to process caffeine right down, and it stays in my system for much longer than the average person.

However, we are all wired differently, and my younger brother annoyingly can drink a cup of coffee before bed and then sleep like a lamb afterwards! Even though we are so closely related, we may have inherited different genetic SNPs for processing coffee. Interestingly, my mother was a big coffee drinker, and my father describes it as ‘filthy stuff’, so you can probably guess which of the siblings have inherited the CYP1A2 genetic SNP for metabolising coffee fast!

For most of us, how we react is related to the dose of caffeine, and a recent study found that the participants who drank 100mg caffeine generally slept well, regardless of when they drank it during the day, but a dose of 400mg disturbed sleep (but interestingly did not necessarily affect sleep quality too much).

To support deep and restorative sleep, keep an eye on your caffeine intake and become more in in tune with how much coffee you can tolerate and when the cutoff is during the day for you. If you are curious about learning more about your ability to metabolise caffeine, then our clinical team at NatureDoc can organise genetic SNP testing,

What are the other health benefits of coffee?

The caffeine buzz isn’t the only benefit of drinking coffee: chlorogenic acid (CGA), trigonelline, diterpenes and melanoidins are also abundant in coffee and linked with positive health effects.

CGA: A polyphenol with strong antioxidant activity, anti-inflammatory effects, neuroprotective properties (supports your nervous system and brain) and a role in glucose and lipid metabolism.

Trigonelline: A product of vitamin B3 and precursor to NAD+ which increases antioxidant enzyme activity and scavenges free radicals.

Diterpenes: Compounds which support the immune system and may play a role in regulating cell growth.

Melanoidins: Produced during the roasting process, melanoidins are formed from the reaction between sugars and amino acids. They have been linked with antioxidant, antimicrobial, and anti-inflammatory effects.

Thanks to these amazing compounds, moderate coffee consumption has been linked to an increased lifespan, particularly the prevention of diseases related to inflammation and oxidative stress.

Does decaf have the same health benefits?

To remove most of the caffeine from coffee, the beans are soaked in water or steamed to soften the cell structures. Then, manufacturers will use either water, carbon dioxide or chemical solvents to remove the caffeine. Some chemical solvent methods, like methyl chloride, have caused concern for their potentially toxic effects.

These methods remove around 97% of the caffeine from coffee beans, but decaf products still contain trace amounts of caffeine. To be labelled as “decaf” in the UK, coffee must contain 0.3% caffeine or less.

Fortunately, it appears that decaffeinated coffees do keep their antioxidant and anti-inflammatory properties – studies have found no significant difference between the two, except for the caffeine content. This means decaf is still a great choice if you can’t have lots of caffeine but need the coffee-taste and antioxidant fix!

What else affects coffee quality?

Due to the concerns around chemical solvents, some decaf drinkers choose to look for water and carbon dioxide based decaf coffees. Companies that use these methods often say so on their websites.

Both decaf and regular coffees can potentially contain unwanted chemical residues like pesticides and herbicides, as well as mycotoxins. Pesticides and herbicides may be used in the coffee growing process; most of them are removed through washing and roasting, and one study found that brewing the coffee at home removed the last traces of pesticides. However, if you’re concerned about trace amounts or the environmental impact of pesticides and herbicides, you can choose to use organic coffee beans.

Mycotoxins come from fungi, which is usually the result of mould from improper storage, delayed drying and moist transport conditions. Aflatoxin B1 is notoriously found in cheap coffee, this nasty black mould is a known carcinogen and is one of the most toxic variants of aflatoxins. Equally, ochratoxin A is a common concern, as this mycotoxin can affect your kidneys, brain, nervous system and can dysregulate your immune system. Though we are frequently exposed to ochratoxin A in our environment, such as mould in our homes, it’s generally recommended that we avoid it as much as possible as it can harm us systemically and is tricky to clear entirely from the system. While ochratoxin A can be reduced by over 90% in the roasting process, coffee can still be contaminated later down the line.

If you’re worried about mycotoxins, or you are sensitive to mould, choose a coffee company with a transparent production process which minimises exposure (smaller coffee companies are sometimes best for this, but larger companies may have more systematic testing), and make sure you store your coffee properly in an airtight container at home, or in the freezer; which will help keep it fresher anyway.

Your chosen brewing method can also influence the quality of your coffee. For example, higher levels of aluminium have been found in coffee brewed in aluminium espresso pots.

Coffee drip bags and drinking out of coffee cups with plastic lids have also been found to release microplastics into the coffee, which can accumulate in the body and may provoke the immune system. To get around this, choose plastic-free paper, stainless steel or compostable drip bags and filters. And if possible take the plastic lid off when you are drinking your coffee from a takeaway coffee shop.

Since my husband first bought one in 2012, my family are all big fans of the AeroPress (affiliate link) because it produces excellent coffee, it’s really fast to clean up, there’s a minimum of waste as it uses ground coffee, not pods; and both the unit and coffee are really cost-effective. This, along with a plentiful supply of Lavazza Red (affiliate link), keeps my husband and our kids in their early 20s happy!

Round up

Overall, it’s good news for coffee drinkers – one or two cups of coffee per day is unlikely to be detrimental to your sleep, and coffee contain lots of naturally occurring allies for your health! Decaf coffee is just as beneficial on the antioxidant front, without the higher caffeine content. It is OK to be particular about which coffee you drink and ideally choose organic and mycotoxin free options and invest in a good way of brewing it like an AeroPress.

I have looked at caffeine use in children in another blog here!

If you would like to explore and discuss your caffeine tolerance with one of our NatureDoc team and run genetic testing to explore this further, we would be delighted to help. We also have expert knowledge in mycotoxin-related illness, and we are there for you to support you during your journey to better wellness.

References

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