Boost Your Coffee Habit: 7 Tips for a Healthier Brew

TEMPO.CO, Jakarta - Coffee is a beloved beverage enjoyed for its taste and potential health benefits. It can even be a surprising source of antioxidants for some people. However, like most things, moderation is key. 

To maximize the health benefits and avoid the downsides of coffee, here are seven tips to transform your coffee routine into a healthier one:

1. Don't drink coffee after 2 pm

Caffeine in coffee gives a much-needed energy boost, but afternoon and evening coffee can disrupt sleep, which can have negative health consequences.

2. Don't add sugar to coffee

Added sugar in coffee is linked to problems like obesity and diabetes. Luckily, there are natural alternatives, such as stevia, to get the sweetness without the drawbacks.

3. Go organic 

Coffee quality varies depending on how the beans are grown and processed. Organic beans are typically free of synthetic pesticides and chemicals, making them a healthier choice compared to instant coffee loaded with additives.

4. Know your limits

Excessive caffeine intake can lead to unwanted side effects. A safe daily average for an 80 kg person is around 95mg, roughly equivalent to two cups of brewed coffee. Going above this limit can increase the risk of obesity, diabetes, and other health problems.

5. Add cinnamon

Citing from Healthline, studies suggest cinnamon may help regulate blood sugar, cholesterol, and triglycerides, especially for people with diabetes. Adding a sprinkle to your coffee can potentially improve your health and add a touch of sweetness.

6. Avoid low-fat and artificial creams

Low-fat and artificial creamers offer little nutritional value. Instead, consider a splash of full-fat cream. Studies show that dairy products provide essential nutrients like calcium, which helps maintain bone health and reduce the risk of osteoporosis. Additionally, cow's milk contains vitamin K, which may also contribute to stronger bones.

7. Brew Coffee Using a Paper Filter

Quoted from Harvard.edu in the European Journal of Preventive Cardiology, filtering coffee with paper may be better for heart health, particularly for older adults. Studies involving over 500,000 coffee drinkers showed that moderate coffee consumption (1-4 cups daily) filtered with paper was linked to lower risks of death and arterial disease compared to unfiltered coffee. This is because unfiltered coffee contains 30 times more diterpenes than a cup of filtered coffee, which can raise cholesterol levels.

RACHEL FARAHDIBA REGAR

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