It’s no secret that coffee is packed with health benefits. Not only can it protect against diabetes, but it’s also a great way to get those much-needed antioxidants.
That said, not every cup of coffee is healthy. This is because many coffee drinkers load it up with goodies that counter the overall goal of health. In turn, a normal cup of joe can turn into a diet bomb that affects overall health.
Much of these issues stem from coffee additives. Sugar, artificial creamers and other health no-no’s take that java from good to bad quickly. Plus, not too many coffee drinkers realize that some types of coffee are derived from beans that have been treated with dangerous pesticides.
So just how do you make a healthy cup of coffee?
Choosing Quality Beans
Making a healthy cup of coffee starts with knowing the ins and outs of the brand you choose. According to Authority Nutrition, quality is important and depends on how coffee has been both processed and grown. When coffee beans are drowned in pesticides, it can be detrimental to health.
According to the Toxics Action Center, pesticide use has been associated with many health conditions. Not only have pesticides been linked to headaches and nausea, but they also may cause cancer. In fact, they’ve been associated with many types of cancer including non-Hodgkin’s lymphoma, brain cancer, bone cancer, breast cancer, ovarian cancer, prostate cancer, testicular cancer and liver cancer.
And that’s not all. Pesticide dangers can be transferred from mothers to their fetuses. In fact, researchers in California discovered that pesticide exposure increased the risk of autism spectrum disorders (ASD) in kids whose moms were exposed to pesticides.
So look for an organic brand. Organic foods are regulated, making them safer options. No harmful pesticides are used in the growth process of these products, and they’re free of genetically modified organisms (GMOs).
Look for a lightly roasted coffee bean. “The antioxidant effects of coffee are related to compounds called chlorogenic acids,” Peter Martin, M.D., director of the Vanderbilt University Institute for Coffee Studies, tells Men’s Health. “Roasting green coffee beans transforms these acids into better antioxidants, but if you keep on roasting them, they break down again.”
Caffeine: Timing Is Everything
Think about what time you choose the caffeinated version of your favorite coffee blend. It's common knowledge that caffeine is a stimulant. These effects can last for hours, which can make it difficult to sleep at night. This is why it’s a good idea to call it quits on caffeinated coffee in the afternoon.
Instead, choose a healthy, decaffeinated drink. This is a great time to get those recommended eight glasses of water in. If regular water bores you, consider adding lemon or a sprig of mint. You can also try a low-sugar fruit juice option. Decaf coffee would also be a good choice, but some health experts say that decaf versions may raise your risk of developing rheumatoid arthritis (RA).
Yummy, Healthful Alternatives
Consider adding spices to your coffee. According to the Cleveland Clinic, spices provide a marriage of flavor and health benefits. For example, cinnamon is a natural blood sugar stabilizer. Plus, it’s great for cholesterol. It even contains vitamin K and iron.
Another great option is cocoa powder. Cocoa powder contains protein, potassium and zinc. In addition, it contains dietary fiber, copper, manganese, phosphorus and iron. Plus, cocoa powder is an anti-inflammatory food.
Nutmeg can even add both taste and health benefits. Organic Facts says that nutmeg can help with digestive health and pain reduction. It’s even beneficial for those with insomnia, and it naturally detoxifies the body.
Be wary when choosing creamers. According to Authority Nutrition, low-fat and artificial creamers can contain high fructose corn syrup and trans fats. This is why many nutritionists say that a better option is to use full-fat cream that comes from grass-fed cows. Your goal is to eliminate processed foods, which artificial creamers are considered to be. So go natural to make your coffee healthier.
Watch it with the sugars. Sugary beverages are a no-no in the way of health. Experts say that sugary drinks are a major component of the obesity epidemic, and they raise the risk of health conditions like diabetes and heart disease. Instead, the Cleveland clinic suggests using honey, agave or Stevia to sweeten drinks. And if you like traditional artificial sweeteners, try to use small amounts.
K-Cup Concerns
K-Cups are a convenient, mess-free way of grabbing a single cup of brewed coffee. But according to Wellness Mama, the plastic in K-Cups may be dangerous. As plastic heats up, the heat transfers the plastic's chemicals to the brew. Plus, plastic can disrupt hormones and lead to fertility issues. And while Wellness Mama acknowledges that K-Cups do not contain BPAs, they may contain carcinogens.
K-Cups also contain aluminum. Wellness Mama says that aluminum might contribute to further health issues like Alzheimer’s disease, autoimmune diseases and autism, and it may fuel depression and anxiety. Further, coffee pod machines and coffee machines in general have been said to harbor mold, mildew and algae growth.
But that’s not all. Plastic adds to the issue of overly crowded landfills. Columbia University reports that Americans dump 33.6 million tons of plastic annually. However, just 6.5 percent of this plastic is recycled. (7.7 percent is also used to create electricity or heat.) The rest of this plastic makes its way to landfills. And it is said that decomposition could take nearly 1,000 years.
To counter these effects, Wellness Mama suggests using a glass electric water kettle along with a glass and stainless French press to make your coffee. These are healthier options. Yes, this method isn’t as convenient as a Keurig, but it is better for health.