Is a cup of coffee takes a standard part in your regular routine? If yes, you should consider this post seriously. Most people believe that coffee is not good for health. Of course, caffeinated coffee can be causative to weight gain and the coffee add-ons like sugar can provide empty calories and saturated fat. On the other hand, coffee is the great source of antioxidants; hence, it outranks both the vegetables and fruits in many people diet. A research suggests that a few cups of coffee a day can diminish the risk of prostate cancer, Alzheimer and type 2 diabetes. To enjoy the benefits of coffee, step forward from the caffeinated coffee to the healthy coffee. In this article, we present you some excellent tips that can guide you on how to make coffee healthy.
Before getting deep into the tips, here are some of the general guidelines for those who passionate on coffee.
- Limit yourself to one to two cups of coffee a day.
- Reduce fat milk and choose sugar substitutes.
- Be careful of some specialty coffees from coffee shops and cafes. Specialty coffee includes sugary syrups and other additional flavorings that can stop your efforts in weight loss.
- A best practice is preparing your own coffee at home; hence, you can know what is in it.
10 Best Ways To Make Healthy Coffee
The following are some other ways to make healthy coffee.
Lighter roast are considered as the dark horses. Dr. Peter Martin, the director of Vanderbilt University Institute for Coffee Studies, says that,” The antioxidant effects of coffee are related to compounds called chlorogenic acids”. Roasting of green coffee bean transforms the chlorogenic acids into fine antioxidants, but if you over roasted them, they will break down again. Hence, try to choose light brown beans. Blonde at Starbucks or Original blend at Dunkin Donuts can be the better option.
Even though Keurig is master for convenience, when it comes on antioxidants, Moka is the king. Italian researchers examined with 5 various brewing method and determined that percolated in an espresso pot, a Neapolitan-style pot or a stovetop Moka pot produce the antioxidant level that is more than double of that in java brew via a paper filter.
3. Avoid Sugar
It is better to have coffee in black and without sugar. Coffee in itself includes extreme nutrients, if you add anything additional it will diminish the nutrients. Usually a touch of half- &-half may won’t increase more calories, but a recent study from Croatia found that adding milk into coffee can reduce the levels of antioxidants. If you drink coffee with artificial sweeteners or sugar, you are moving in the part of chemicals or calories. It is best to handle the coffee with bitter. Taking coffee without sugar is a tough one for many people. Many people really carving more in their coffee are the sugar rather than caffeine. Once you ditch the sugar, then your palette become more adjusted to different kinds of roasts & regional variations. It will make you to enjoy the real taste of the coffee instead of sugar taste. You can adjust it with adding cream in the place of sugar. It can help you to get sugar out. The fat present in the cream can help to cut down the bitterness of coffee. Natural sweetness in the cream can help to enjoy taste. Here it is not mean to support the adding of creamer concoctions or flavored cream, since they includes corn syrup, hydrogenated vegetable oils and other chemicals. Some people might question, “Cream? Then what about low fat milk?”
Low Fat milk is not much healthier. In fact, all kinds of low fat items are not healthy products. If you want healthy coffee, you can choose natural sugar substitute like agave nectar, stevia (Truvía) or monk fruit no-calorie sweetener. Most of the natural sugar substitutes are calorie free excluding agave nectar. Agave nectar are 1.5 times sweeter than regular sugar, hence you should try to limit yourself one tablespoon daily.
A study in Food chemistry states that, “Roasted coffee beans have free radicals, which become more numerous the longer the beans are exposed to air”. A problem here is, if free radical levels increase, some antioxidants in the coffee beans are used up fighting to soothe them. If you are looking for how to make coffee, an additional thing that you should consider along with it is how you store beans. Store the coffee beans in airtight container. Grind them only when you are ready to prepare. The same study determined that whole coffee beans contain fewer free radicals when compared with the grounded coffee.
5. Choose Alternatives To Cow Milk
When it comes on healthy coffee, try to get alternatives for milk. It is best to choose rice, almond, organic soy milk. Not only cow’s milk, generally dairy products are not considered as the healthy diet.
6. Greek Style
If you want to know how to make coffee, then it will be useful to you to know about the Greek style of coffee. As similar to the French or Turkish press, Greek coffee has been proved to protect arteries and reduce the diabetes risk as well as enhance the overall immune health. The preparation of Greek coffee involves the boiling of powder (finely grounded) coffee, instead of making ordinary course grounded coffee beans. The method of boiling coffee rather than filtering or brewing process extracts more nutrients from beans with a smaller amount of caffeine. In addition, powder beans provide more surface area that increases the antioxidant extraction. The Greek coffee style is one among the various attributes to the long lives of the peoples in the Ikaria islands. The resident on this island boast the maximum rates of long life in the world. An important note that should consider here is, if coffee is not filtered, cafestol, a bad cholesterol stimulator is remained in the coffee. But this chemical has also proved to battle colon cancer.
7. Mix Coffee With Green Tea
You are probably having an idea about the benefits of green tea. Just add the health benefits into the coffee to make it healthy coffee. First, add the small quantity of green tea with your coffee and slowly increase the green tea ratio until you get satisfied with the taste. Adding small amount of coffee can help to have the healthy coffee without affecting its taste.
8. Avoid Mycotoxins
Most of the coffee beans in the market include mold spores that can form Mycotoxins. If you experience headaches, jitters or brain fog after having your coffee, then Mycotoxins may be the reason for this. Hence, try to limit the beans with Mycotoxins.
9. Choose Quality Brands
As like the other food items, the quality of coffee bean can vary depends on its processing method. Beans have to be sprayed with herbicides, pesticides and several toxins that might be harmful for human. Hence, it is best to choose organic coffee (good quality coffee), if you are keen in how to make coffee healthy.
10. Add Some Cocoa
Cocoa is fully packed with antioxidants and it is associated with all kinds of health benefits. It reduces the chance of heart disease. To prepare healthy coffee, just add this little organic unsweetened cocoa powder to your cup. Dark cocoa includes a component called polyphenols that has been proven to control the cholesterol and blood pressure levels. Adding one teaspoon of cocoa powder to a cup of coffee can be a best way to reduce the risk of heart disease and hypertension.