6 Tips for truly healthy coffee

So many people love coffee and I'm the same, often having multiple cups a day. But coffee can easily be corrupted by farming or processing methods. Coffee hasn't escaped the pesticides or processing that other foods have, yet many people gloss over this as they chase that hit of energy. While they  look elsewhere for health improvements, they forget about the coffee they're drinking, the quality of it, and how it may be affecting their health.

This isn't about whether coffee is good or not, it's about how to make coffee good, and what makes coffee bad. The way we source and make coffee has a profound effect on how we enjoy it and react to it. In this article we'll look at the key aspects to take into account when sourcing and brewing your next homemade cup.

1. Choose organic 

As mentioned above, coffee has most definitely not escaped the clutches of pesticides and artificial fertilisers, so buying organic is key. But it goes deeper than that, ideally the beans are single origin and naturally processed, meaning either left to dry or washed with water.

Pesticide residue is long-lasting, so the more we turn to organic coffee growers the better for our health. Single origin also reduces the risk of non-organic beans contaminating the batch. Organic certification is very helpful, but if it's not available, sourcing from growers who are passionate about organic practices is still worthwhile. Reducing our exposure to glyphosate can greatly impact our health for the better.

2. Buy freshly roasted whole beans

This one may surprise you, when you get jitters from coffee, it isn't because of the energy boost, it's actually down to mycotoxins, commonly referred to as mould. The mould causes those jitters as our bodies react to the toxins. But why is it mouldy?

Similar to how cooked food goes bad, coffee beans that were roasted, or worse, ground long ago develop mycotoxins the longer they sit unused. The shorter the time between roasting and brewing, the better.

More and more roasters now offer roast-to-order services, meaning your beans have just been freshly roasted when they're shipped, and are far less likely to contain any mycotoxins. This also reinforces why buying whole beans is much better than buying pre-ground coffee, always grind fresh. The flavour is also noticeably better than old grounds.

3. Brew clean

Unfortunately, most coffee brewing methods are introducing a significant amount of microplastics into your cup. But there are better ways. Start by being more ruthless about your equipment, filled with plastic? It's got to go. Plastic-lined paper filters? They've got to go too.

A stainless steel moka pot (not aluminium) or glass and stainless steel cafetière are solid options, and more and more plastic-free coffee makers are emerging these days. As we know, the less plastic we consume, the better for our health. Plastic is a major contributor to hormonal issues due to its highly estrogenic nature, and this effect is amplified when plastic is exposed to heat, as it always is with coffee. The more we can reduce plastic tools in the kitchen, the better.

4. Think about combination

How you have your coffee matters too. Having it black on an empty stomach first thing in the morning is not ideal, it spikes cortisol and can be hard on the gut. Having it with milk, and ideally food beforehand, helps enormously. The fat and carbohydrates aid digestion and help the body utilise the coffee more steadily, rather than it running straight through you.

My personal suggestion is raw milk, or even a splash of raw cream. If raw isn't available, a good quality gently pasteurised milk works well. Having carbohydrates alongside is also beneficial, things like a drizzle of maple syrup or honey in the coffee, or a separate snack or drink such as orange juice beforehand, can make a real difference.

5. Don't have it directly upon waking

Having coffee within 90 minutes of waking might feel like a lovely ritual, and of course the taste is wonderful first thing upon waking but you're shooting yourself in the foot if this is your routine. Our adrenal system is most active during this window, and adding caffeine into that equation makes it far more likely you'll crash later in the day.

Instead, wait at least 90 minutes before your first cup, and eat breakfast beforehand. This primes your body to handle the coffee much better and greatly reduces any afternoon slump.

6. Be able to take it or leave it

Coffee is genuinely amazing, a true superfood that can benefit our health greatly, when done right. But being dependent on it for energy is a slippery slope. Using it as a crutch means ignoring areas of your health that may actually need attention.

Taking breaks from coffee can reveal just how dependent on it you really are. If you struggle without that caffeine boost, some time away, alongside paying attention to your nutrient status, inflammation levels, and sleep quality, will improve how much you gain from coffee when you return to it. Being able to take it or leave it is a rare and genuinely valuable trait in the coffee loving community.

What to take away

As mentioned at the start, coffee has been corrupted like so many foods, chasing mass production and cheaper home brewing machines, we sacrificed quality and added a significant dose of microplastics along the way.

Returning to truly healthy coffee will not only improve how you feel after a cup, but what you actually gain from it, unlocking the full potential of organic, properly prepared coffee. And it needn't take long to prepare; just a simple ritual that helps you avoid pesticides and microplastics.

If you're out and about, prioritise coffee shops that do things right, organic beans, unhomogenised milk and always bring a reusable, non-plastic cup with you. I'll drop what I currently use in the comments below!