How Much Coffee Is Too Much?
In its huge umbrella study in 2017, the British Medical Journal looked at more than 200 meta-analyses of the coffee health benefits. The study concluded that drinking three to four cups of black coffee a day generally provides the most health benefits.
The best way to prepare coffee to preserve its health benefits
Filtered, unfiltered, dark roast, light roast? Considering how many ingredients coffee has, the answer to this question is complicated.
For example, a 20-year long observational study found that unfiltered coffee was associated with higher mortality than filtered. People that drank filtered brew had lower mortality than people who did not drink coffee at all.
Unfiltered coffee is rich in antioxidants diterphenes such as cafestol and kahweol, known for liver detoxification, but also known to boost bad cholesterol.
The roasting process is necessary for activating some coffee properties such as vitamins B2 (Riboflavin), B3 (Niacin), and B5 (Pantothenic acid).
Light roasts contain more chlorogenic acid, an antioxidant that helps stabilize blood sugar and has a range of other health benefits.
Dark roasts have higher concentrations of antioxidant melanoids, known to have anti-inflammatory, anti-cancer and anti-hypertensive properties.
To reduce free radicals in coffee exposed to air, store the beans in a closed container. Grind them just before you are ready to brew.
Drink your coffee black. Even a touch of milk reduces the antioxidant levels according to research done in Croatia.