Coffee: How to make a healthy cup

Health benefits of drinking coffee

In many studies, drinking coffee is tied to a lower risk of:

Cancer – High versus low consumption was associated with an 18% lower risk of incident cancer.
Depression – Participants who drink 4 to 5 cups a day had a 24% lower risk of depression, compared to less than 1 cup.
Alzheimer’s disease – Drinking 1 to 4 cups a day was linked to a 21-32-% lower risk.
Liver disease – Any versus no coffee consumption was associated with a 29% lower risk of non-alcoholic fatty liver disease, a 27% lower risk for liver fibrosis and a 39% lower risk for liver cirrhosis.
Heart disease and stroke – Drinking 1 to 3 cups per day was tied to 19% reduced mortality from cardiovascular disease and 30% mortality from stroke.

A major source of polyphenols: These benefits are explained by the complex mixture of bioactive compounds from the coffee beans. We often equate coffee with caffeine, but coffee beans contain over 100 bioactive compounds. Many of these can increase antioxidant defences, help reduce inflammation and promote the detoxification of carcinogens – all important for preventing chronic diseases. Key players in coffee include:

Polyphenols, especially chlorogenic acid — of which coffee is one of our main sources.
Cafestol and kahweol
Caffeine
Magnesium and B vitamins

How much polyphenols per day? There’s no official recommendation for daily polyphenol intake, and what counts as a “polyphenol-rich” diet can vary between studies, making it hard to compare results. Overall, clinical trials define a high polyphenol intake at around 2 grams per day, which is achievable through a balanced diet without supplements. Here are some key polyphenol sources:

Fruits, including blueberries (~471.55 mg/100 g), strawberries (~289.20 mg/100g) and kiwis (179.71 mg/100 g)
Vegetables, including red Swiss chard leaves (1320.00 mg/100 g), rocket (136.40 mg/100 g) and cabbage (451.03 mg/100 g)
Beverages, including coffee (266.70 mg/100 ml) and green tea (61.86 mg/100 ml)
Extra-virgin olive oil (55.14 mg/100 g)
Dark chocolate >75% (1859.88 mg/100 g)

Coffee versus other sources of polyphenols: In a context where many people under-consume fruits and vegetables, daily coffee provides a significant portion of polyphenols. But different foods have their own types of polyphenols, like anthocyanins in berries, each with unique health benefits. So, it’s not just about how much you get—mixing up your sources is important to get a variety of benefits.

What about decaf? Overall, it seems to offer similar health benefits to regular coffee, including better heart health and a lower risk of some cancers, but with little or no caffeine. However, it’s harder to fully understand its benefits because there are fewer studies, decaf drinkers might be different from regular coffee drinkers and many studies don’t track people who switch from regular to decaf.

How many cups a day? Research shows a sweet spot of around 3 to 4 cups a day for the largest health benefits – equivalent to 2-3 standard mugs. Ultimately, it depends on your individual needs and sensitivity–watch for signs like jitteriness or trouble sleeping. A good approach might be alternating with decaf, such as 2 regular cups in the morning and 1 decaf later in the day. Mixing in other polyphenol-rich drinks, like cacao or green tea, is also a great way to add variety.

When to have the last cup of the day? Research suggests having your last cup of coffee 8-9 hours before bedtime to avoid affecting your sleep. So if you go to bed at 10:00 PM, aim to have your last cup of caffeinated coffee by 2:00 PM. But this is just a guideline since caffeine affects everyone differently. The elimination half-life can range between 1.5 hours in some people and 9.5 hours in others, depending on factors like genetics, age, medications, smoking, alcohol, and obesity. So, adjust based on how caffeine affects your sleep quality (not just how quickly falling asleep).

First thing in the morning or after breakfast? There has been a trend to recommend delaying coffee ingestion in the morning by about an hour after waking to avoid disrupting the body’s wake-up process and prevent an “afternoon crash”. But, there’s not much scientific evidence to back this up.

Not for everyone: While it can have health benefits, we’re not saying you need to drink coffee to stay healthy. If it isn’t your thing, you can get polyphenols from fruits, vegetables, or other drinks like raw cacao, maca, and hibiscus tea. Check out this video for more ideas.

The coffee spectrum

What makes some coffee healthier than others? The health benefits of coffee can vary a lot because the amount of polyphenols, like chlorogenic acid, isn’t the same in every cup. For example, a study testing 104 espressos bought in cafes showed that chlorogenic acid levels can range from 6 mg to 188 mg per cup. Each stage of coffee production, from the tree to the cup, has a big impact on the polyphenol content, including:

Where and how it’s grown: Coffee from different regions or grown organically or at altitude tends to have more polyphenols because they are produced by the plants as a defence mechanism.
Roasting and Processing: Green coffee beans have the most chlorogenic acid, but as they roast, those beneficial compounds start breaking down—up to 90% can be lost with darker roasts. Roasting also creates other flavours and forms other compounds, so light to medium roasts seem to preserve the highest levels of these health benefits while still giving a good flavour.
Grinding and brewing - more in this article from Exhale Coffee.

5 tips to make healthier coffee

Go for freshly roasted beans to preserve more polyphenols.
Choose organic if you can, which usually has fewer pesticides and might have higher polyphenol levels.
Grind freshly just before brewing to protect it from degradation.
Store in an air-free environment like an airtight container, away from light and moisture to maintain freshness and polyphenol content.
Keep it simple by skipping the sugar, syrups, and heavy cream. Enjoy your coffee black, with a splash of milk, or add a sprinkle of cinnamon or turmeric for extra health benefits.

Bonus tip: For decaf, choose chemical-free methods like mountain water processing.

Savour It and enjoy the ritual! The way coffee is enjoyed might matter too. Since caffeine is a stimulant, taking the time to savour your coffee in a relaxed state, rather than rushing through it might contribute to a better overall experience. When you can, slow down and enjoy the whole process—from brewing to sipping. Appreciate the journey from coffee cherries to your cup, pick out your favourite mug, and take in the aroma.

For more tips, check out the Exhale Coffee blog and listen to episode #259 of the Doctor’s Kitchen podcast.