Exciting new research shows that how you brew your coffee might impact your health in surprising ways. Certain compounds in coffee, which may affect LDL cholesterol levels, vary depending on the brewing method. On the bright side, coffee is also packed with antioxidants and has been linked to numerous health benefits, such as improved brain function and a lower risk of certain diseases. These insights help us better understand how to maximize the health benefits from our cup (or two) of coffee.
Research shows notable differences in brewing methods
Researchers explored how different coffee brewing methods affect cholesterol levels, putting 64 healthy volunteers to the test. Initially, participants drank six cups a day of both boiled and filtered coffee for 17 days. Then, they split into three groups for 79 days: one drank unfiltered boiled coffee, another had boiled and filtered coffee, and the third stopped drinking coffee altogether.
The unfiltered coffee drinkers saw notable increases in total cholesterol (up 0.42 mmol/L or 16 mg/dL), LDL cholesterol (up 0.41 mmol/L or 16 mg/dL), and apolipoprotein B levels (up 8.6 mg/dL) compared to those drinking filtered coffee. To put this into perspective, healthy LDL cholesterol levels are generally considered to be below 3 mmol/L (116 mg/dL) for most adults. An increase of 0.41 mmol/L represents a rise of approximately 13-14%. Meanwhile, the filtered coffee group and the non-coffee group showed no significant differences in cholesterol levels.
While research continues, these findings can help coffee drinkers make informed decisions about their brewing methods and health.
Filtered is better for your heart
The main compound to keep an eye on is cafestol, found in coffee oils, which has been linked to increased LDL cholesterol. Cafestol raises LDL cholesterol by interfering with bile acid production in the liver.
Brewing methods like French press, Turkish coffee, and boiled coffee do not use filters, allowing cafestol to pass directly into your drink. This unfiltered approach may contribute to higher cholesterol levels over time. In contrast, paper filters effectively trap most of the cafestol, making drip coffee a better choice for managing LDL levels. It’s important to note that even paper-filtered coffee isn’t completely free of cafestol and can still cause slight cholesterol increases in some individuals. Espresso falls somewhere in the middle—it contains more cafestol than paper-filtered coffee but significantly less than unfiltered methods.
What are the methods of brewing coffee?
Brewing Method | Filtered/ Unfiltered | Cafestol Content |
---|---|---|
French Press (Cafetiere) | Unfiltered | High – Significant cafestol remains in the coffee due to direct contact with coffee oils. |
Turkish Coffee | Unfiltered | High – Boiled coffee with no filtration, leading to high cafestol content. |
Scandinavian Boiled Coffee | Unfiltered | High – Similar to Turkish coffee, boiled and unfiltered, allowing for high cafestol levels. |
Espresso | Partially Filtered (Metal filter) | Moderate – Some cafestol is removed, but a small amount remains due to the fine metal filter. |
Moka Pot (Stovetop Espresso) | Partially Filtered (Metal filter) | Moderate – Slightly less cafestol than espresso but still present. |
Drip Coffee (Paper Filter) | Filtered | Low – Paper filters remove most cafestol, making it a better option for cholesterol-conscious individuals. |
Pour-Over (e.g., Chemex, Hario V60) | Filtered (Paper filter) | Very Low – Most cafestol is removed due to the paper filter. |
Aeropress (With Paper Filter) | Filtered | Very Low – Paper filter removes cafestol effectively. |
Aeropress (Metal Filter) | Unfiltered | Moderate – Similar to espresso, some cafestol remains in the coffee. |
Cold Brew (Unfiltered or Filtered, Depending on Straining Method) | Variable | Moderate to Low – If strained through a paper filter, cafestol is reduced significantly; if only through a metal mesh, some remains. |
Instant Coffee | Filtered (during processing) | Negligible – Almost no cafestol, as the coffee is already brewed and dried before packaging. |
Are there coffee beans that have higher concentrations of cafestol?
Research is currently conflicting on how, or if, bean type (such as Arabica or Robusta) or roast style (ie. dark/light, flavour) impacts the concentration of cafestrol. It is interesting to be aware of these potential findings, and as dietitians, we keep our eye on this kind of research so we can advise clients in the future if the evidence points us one way or another. While some believe darker roasts may break down more coffee oils, slightly reducing cafestrol levels, research has not consistently demonstrated the effect roasting has on cafestrol content.
If LDL cholesterol is your primary concern, focusing on reducing saturated fat and increasing soluble fiber are dietary changes that can have a significant impact on lowering LDL cholesterol. Additionally, shifting attention to brewing methods and other lifestyle factors can also contribute to meaningful reductions. Consulting a registered dietitian will help clarify appropriate changes and guide you toward better health outcomes.
Enjoy your coffee while supporting heart health
The brewing method plays the most significant role in cafestol exposure, with paper-filtered coffee being the most effective at reducing this compound linked to higher LDL cholesterol. Making the switch to paper-filtered coffee is a simple, evidence-based change that allows you to enjoy your favourite brew while supporting heart health. After adopting this adjustment, consider checking your LDL cholesterol levels in a few months to evaluate the results. Small, practical steps like this can make a meaningful difference, helping you savour your coffee while prioritizing your well-being. It’s all about finding what works best for your lifestyle