8 Best Ways to Make Your Coffee Healthy
Coffee is one of the most popular and widely consumed and popular beverages. Whether you’re holding a travel mug on your way to work or running out after spin class to refuel with a latte, it’s hard to imagine a day without a cup of joe. Caffeine definitely provides you with the energy boost required to perk up your energy levels. Coffee intake has been linked to various health benefits. It is packed with antioxidants and other active substances that may reduce internal inflammation and protect against diseases such as Alzheimer’s and heart diseases- according to Nutrition Experts from Johns Hopkins. Here, we will explore the best ways to make your coffee healthy and maximise its potential benefits.
Importance of Healthy Coffee
Coffee is not just a popular beverage for its rich flavour and energising effects. It also has the potential to offer various health benefits. However, not all coffee preparations are created equal. By making a few simple tweaks to your coffee routine, you can transform it into a healthier and more nutritious beverage.
Before we dive into the ways to make your coffee healthier, let's first highlight the importance of coffee itself. Coffee is not just a morning ritual or a pick-me-up; it contains a variety of nutrients and antioxidants that can have positive effects on the body. Sipping the brew black is no doubt the healthiest way but the taste of it is not for everyone. Some of the key benefits associated with coffee consumption include:
- Protection against type 2 diabetes: Studies have shown that increasing coffee intake can lower the risk of developing type 2 diabetes. The antioxidants and other compounds found in coffee may help improve insulin sensitivity and regulate blood sugar levels.
- Reduced risk of Parkinson's disease: Caffeine, a key component of coffee, has been linked to a lower risk of Parkinson's disease. Regular coffee consumption may help protect the brain cells responsible for producing dopamine, a neurotransmitter that plays a crucial role in movement.
- Support for liver health: Coffee has been associated with a decreased risk of liver diseases such as liver cancer and cirrhosis. The antioxidants in coffee may help protect the liver from damage caused by inflammation and oxidative stress.
- Improvement in cardiovascular health: Moderate coffee consumption has been linked to a reduced risk of cardiovascular diseases, including heart attack and stroke. The polyphenols and other bioactive compounds in coffee may have a positive impact on blood pressure and cholesterol levels.
- Weight management: Coffee can potentially aid in weight loss by boosting metabolism and suppressing appetite. The caffeine in coffee can stimulate thermogenesis, the process by which the body burns calories to produce heat.
How to Make Best Healthy Coffee - Recipe
Making healthy coffee is all about choosing the right ingredients and preparation methods. Here is a simple recipe to help you make the best healthy coffee:
- 1 cup of high-quality coffee beans
- 1-2 tablespoons of low-fat milk or plant-based milk alternative
- 1 teaspoon of natural sweetener (such as stevia or honey)
- 1/2 teaspoon of cinnamon or turmeric (optional)
Choose Quality Coffee Beans
When it comes to brewing a delicious cup of healthy coffee, the type of coffee beans used is crucial. Choosing organic and fair-trade coffee beans guarantees a product that is free from harmful chemicals and pesticides, making it a healthier choice for consumers. Additionally, organic coffee beans are rich in antioxidants.
Certain types of coffee have properties that are beneficial for our well-being. A study revealed that organic light and medium roasts contain higher levels of specific naturally occurring compounds. Moreover, organic coffee beans have a higher antioxidant content compared to conventional ones.
Opt for Low-Fat Milk or Plant-Based Alternatives
If you prefer to add milk to your coffee, it's important to choose low-fat options or plant-based alternatives. Full-fat dairy products can be high in saturated fat and calories, which may not be ideal for those watching their weight or looking to maintain a healthy diet. Opting for low-fat milk or plant-based alternatives like almond milk, oat milk, rice milk, coconut milk, or soy milk can provide a creamy texture without the added calories and saturated fat.
Use Natural Sweeteners
While it may be tempting to sweeten your coffee with sugar, it's best to avoid or minimise added sugars. Sugar is linked to a range of health issues, including obesity, type 2 diabetes, and heart disease. Instead, try using natural sweeteners like stevia, honey, or monk fruit. These alternatives provide sweetness without the extra calories and can help you maintain a healthy blood sugar level.
Spice It Up with Cinnamon or Turmeric
Adding a sprinkle of cinnamon or turmeric to your coffee not only enhances the flavour but also provides additional health benefits. Cinnamon has been shown to help regulate blood sugar levels and may reduce the risk of heart disease. Turmeric, on the other hand, has anti-inflammatory properties and is rich in antioxidants. By adding these spices to your coffee, you can boost its nutritional value and enjoy a unique and delicious flavour profile.
Add NMN Powder for Longevity
NMN powder, or Nicotinamide Mononucleotide, is a supplement that has been gaining popularity for its potential anti-ageing effects. NMN is believed to activate a protein called sirtuin, which is involved in various cellular processes, including DNA repair and energy metabolism. Adding a small amount of NMN powder to your coffee can provide an extra boost of health benefits and may contribute to longevity. Make sure to add NMN powder to cold coffee
Avoid Artificial Creamers and Flavours
Many commercial creamers and flavourings contain artificial ingredients and added sugars. These additives can negate the health benefits of coffee and contribute to weight gain and other health issues. Instead, opt for natural alternatives like full-fat cream or natural flavourings like vanilla extract or cocoa powder. These options provide a rich and flavorful addition to your coffee without the unnecessary additives.
Balance Your Coffee Intake
While coffee offers numerous potential health benefits, it's essential to strike a balance in your coffee consumption. Like with any food or drink, moderation is key. Here are some tips to help you maintain a healthy coffee intake:
- Limit caffeine intake: The recommended daily caffeine intake for most healthy adults is up to 400 milligrams (mg). This is roughly equivalent to four cups of brewed coffee. Consuming excessive amounts of caffeine can lead to side effects such as headaches, insomnia, and increased heart rate. It's crucial to be mindful of how much caffeine you're consuming and adjust accordingly.
- Avoid excessive sugar and additives: Many coffee drinks available today are loaded with sugar, syrups, and creams, which can contribute to weight gain and other health issues. Opt for healthier alternatives such as natural sweeteners like stevia or cinnamon, and use unsweetened plant-based milk instead of cream.
- Choose organic coffee: Organic coffee is grown without the use of synthetic fertilisers or pesticides, making it a healthier choice for both your body and the environment. Look for coffee beans that are certified organic to minimise your exposure to potentially harmful chemicals.
- Drink water alongside coffee: Coffee can have a mild diuretic effect, which means it may increase urine production. To stay hydrated, make sure to drink an adequate amount of water throughout the day, especially if you're consuming multiple cups of coffee.
- Time your coffee consumption: Be mindful of when you're drinking coffee, particularly in the afternoon and evening. The stimulating effects of caffeine can interfere with your sleep, leading to poor sleep quality and daytime drowsiness. Aim to limit caffeine intake in the late afternoon and evening to ensure a restful night's sleep.
Coffee can be a healthy and enjoyable part of your daily routine. By choosing high-quality coffee beans, using natural sweeteners, and adding spices like cinnamon or turmeric, you can enhance the health benefits of your coffee. Avoiding artificial creamers and flavours, balancing your coffee intake, and considering additional supplements like NMN powder can also contribute to a healthier cup of coffee. So go ahead, and savour your morning coffee knowing that you are making it as healthy as possible.
Q: What can I put in my coffee to make it healthier?
A: To make your coffee healthier, you can add low-fat milk or plant-based alternatives, natural sweeteners like stevia or honey, and spices like cinnamon or turmeric. These additions can enhance the taste and provide potential health benefits.
Q: What are the 5 health benefits of coffee?
A: Coffee has been associated with several health benefits, including a reduced risk of Parkinson's disease, type 2 diabetes, liver cancer, and improved mental alertness and energy levels.
Q: Is milk coffee good for health?
A: Milk coffee can be a good source of essential nutrients like calcium. Opt for low-fat milk or plant-based alternatives to keep it healthier.
Q: Is it safe to drink coffee every day?
A: Moderate coffee consumption is generally considered safe for most people. However, it's important to listen to your body and adjust your intake based on your individual tolerance and any potential side effects.
Q: Can I drink milk on an empty stomach?
A: Drinking milk on an empty stomach may cause discomfort for some individuals. It's generally recommended to consume milk with food to aid digestion.
Q: What time is the best time to drink coffee?
A: It's best to avoid drinking coffee late in the day as it may interfere with sleep. Enjoy your coffee earlier in the day to reap its benefits without disrupting your sleep quality.
Q: Is coffee good for the skin?
A: Coffee contains antioxidants that may have potential benefits for the skin. However, excessive consumption or adding sugary ingredients can have negative effects on the skin.
Q: Is coffee good for your hair?
A: While coffee is not a direct treatment for hair health, some studies suggest that caffeine may stimulate hair growth when applied topically. However, more research is needed to fully understand its effects.