Approximately 98 million cups of coffee are drunk daily in the UK but what is is it, is it good for me and how much should I drink?
Coffee is made from the roasted and ground seeds from the berries of the coffea plant, grown in tropical regions around the equator primarily Africa, Latin America and Asia. The main types of coffee that are drunk are arabica and robusta, with arabica having a sweeter flavour, while robusta contains nearly twice the caffeine content of arabica. The coffee beans can be light, medium of dark roast.
Why is coffee good for me?
- Coffee is rich in polyphenols – natural plant compounds with potent antioxidant and anti-inflammatory properties. Antioxidants work by neutralising free radicles – unstable molecules produced by the body that, when they accumulate, can damage cells and contribute to inflammation, accelerate ageing and chronic disease. The most significant polyphenol in coffee is chlorogenic acid, which has shown protective effects accross metabolic, cardiovascular and neurological health. Light roast coffees tend to retain higher levels of polyphenols than darker roasts.
- Regular coffee consumption has also been associated with a reduced risk of bowel cancer – both through its antioxidant activity and its ability to stimulate bowel motility, reducing the time potential carcinogens spend in contact with the bowel lining.
- A healthy gut microbiome is further supported by regular coffee intake, with downstream benefits for inflammation, blood sugar regulation and cholesterol levels.
Can coffee be bad for me?
The negative effects of coffee are primarily driven by its caffeine content, which can trigger anxiety, raised heart rate, sleep disturbance, and digestive issues. Caffeine also stimulates the release of cortisol — the body’s primary stress hormone — which is worth considering if you are already under significant stress. Genetics play an important role in how individuals respond to caffeine, with some people being more sensitive to its effects and others metabolising it more slowly, meaning the effects last considerably longer. This can be explored through nutrigenomic testing — click here for details.
Should I reduce my caffeine intake?
For most people, avoiding caffeine in the afternoon and evening is a sensible approach to protect sleep quality. Those who metabolise caffeine slowly or have a heightened sensitivity may benefit from switching to decaf altogether. This is also worth considering for individuals who have a genetic tendency towards elevated cortisol production or who are going through a particularly stressful period.
What about decaf?
If you do opt for decaf, it is important to choose coffee decaffeinated using the Swiss Water Method. Other decaffeination processes use chemical solvents that can leave residue in the coffee. It is also worth noting that decaf is not entirely caffeine-free — while the Swiss Water Method removes around 97% of caffeine, a small amount remains.
How much coffee should I drink a day?
Research suggests that 3–4 cups per day is associated with the greatest health benefits. It is generally advisable not to exceed 4 cups, particularly if drinking caffeinated coffee.
The negative effects of coffee are primarily driven by its high caffeine content, which can lead to anxiety, rapid heart rate, sleep disturbance and digestive issues. It can also lead to the release of cortisol (the primary stress hormone). Genetics, which can be tested through nutrigenomic testing – click here for detials, can make a difference to how people respond to caffeine with some individuals having increased sensitivity to caffeine and some being slower to metabolise it meaning the effects last longer.
What’s the healthiest way to make my coffee?
- Instant coffee does contain antioxidants like fresh coffee however, it also contains twice the amount of acrylamides (the harmful compound made when the beans are roasted), although moderate consumption is considered safe.
- Freshly ground beans have a higher antioxidant content compared to pre-ground coffee – so try not to keep ground coffee for too long- aim to keep ground coffee away from heat, light and moisture to retain its antioxidant content for as long as possible.
- Espresso machines can extract higher concentrations of antioxidants and polyphenols
- Drip filter coffee can trap diterpenes which can raise LDL cholesterol levels
- Be careful with stove top espresso makers – choose steel rather than aluminium which can leach into the coffee (with chronic exposure leading to accumulation in the body which can affect health).
- Research is conflicting as to whether adding milk to coffee changes the polyphenol content – so the best thing is to have your coffee the way you enjoy it.
- Be careful about drinking caffeinated coffee when pregnant as too much caffeine can increase pregnancy complications, the NHS recommend no more than 200mg/day (a mug of filter coffee contains 140mg) – it’s probably better to switch to decaf, although remember this doesn’t remove all the caffeine.
I’ve heard about mycotoxins in coffee — should I be concerned?
Mycotoxins are toxic compounds produced by moulds that can grow on coffee beans when they are not properly stored or processed. Under normal circumstances, the body can eliminate mycotoxins through the liver, gut, and kidneys. However, excessive exposure, a pre-existing chronic health condition, or a genetic susceptibility to mycotoxins can overwhelm this clearance capacity and contribute to health problems.
Mycotoxin levels in food are strictly regulated, though it is worth noting that decaffeinated and instant coffees tend to contain higher levels than freshly ground coffee. Coffee quality is graded, and the presence of mould significantly lowers a coffee’s rating. To minimise mycotoxin exposure, choose the highest quality coffee you can and store it in a cool, dry place.
What about organic coffee?
Organic coffee is grown without synthetic pesticides, herbicides, or fertilisers, reducing your exposure to potentially harmful chemicals. There is also emerging evidence that organic coffee may contain higher levels of beneficial polyphenols, though further research is needed to confirm this.
What about Fairtrade coffee?
Coffee farming is notoriously underpaid — many farmers receive less for their beans than it costs to grow them. Fairtrade certification addresses this by guaranteeing farmers a minimum price regardless of market fluctuations, providing a vital financial safety net. An additional Fairtrade premium is paid on top of the selling price, which farming cooperatives invest directly into community and sustainability projects.
To sum up
Coffee can be a genuinely health-supportive drink for many people, offering meaningful antioxidant, anti-inflammatory, and gut health benefits. That said, individual responses to caffeine vary significantly, and some people will feel better reducing their intake or switching to decaf. Where possible, choose high quality, organic, Fairtrade coffee — it is better for your health, better for the farmers who grow it, and better for the environment.
