4 best ways to drink coffee for your health.

(Dan Tri Newspaper) - Coffee not only helps keep the mind alert and increases concentration, but if consumed correctly, this familiar beverage also brings many benefits to the cardiovascular system, liver, weight, and blood sugar.

Numerous large studies have shown that a moderate coffee-drinking habit, combined with the right brewing methods and ingredients, can become a "secret" to long-term health.

Cold brew coffee: Soothes the stomach, supports blood sugar levels.

Cold brew retains many beneficial compounds, most notably chlorogenic acid (Photo: Getty).

Cold brew coffee is made by steeping ground coffee in cold water for 12–24 hours, then straining out the grounds. Unlike hot brewed coffee, cold brew has lower acidity and a higher pH, making it less irritating to the stomach and easier to drink for those with sensitivities.

A study published in Scientific Reports shows that cold brew retains many beneficial compounds, most notably chlorogenic acid. This antioxidant slows down glucose absorption, helping to maintain stable blood sugar levels. The acid also contributes to reducing inflammation and protecting blood vessels.

Besides drinking it neat, we can add a slice of orange or lemon to enhance the flavor without increasing the calorie count. However, experts advise against adding syrups or condensed milk, which are high in sugar and can easily negate the health benefits of coffee.

Black coffee: Low in calories, reduces the risk of diabetes and liver disease.

Black coffee is very low in calories (Photo: Getty).

A cup of pure black coffee (237ml) contains only about 2kcal but is rich in antioxidants and caffeine. A meta-analysis published in Diabetes Care showed that regular coffee drinkers have an 8–33% lower risk of developing type 2 diabetes, depending on consumption.

Regarding the liver, research published in BMJ Open shows that drinking two cups of coffee a day may reduce the risk of hepatocellular carcinoma by 35%. Additionally, coffee is associated with a reduced risk of cirrhosis and non-alcoholic fatty liver disease.

Experts recommend choosing the paper filter method (V60, drip, Aeropress) instead of the French press or boiling coffee.

The reason is that the filter paper retains most of the diterpenes (cafestol, kahweol) – compounds that increase LDL cholesterol.

A study in Norway showed that drinking filtered coffee was associated with a lower rate of cardiovascular mortality, while unfiltered coffee may increase this risk, particularly in older men.

Coffee with unsweetened plant-based milk: "Blood sugar friendly"

Coffee with milk and beans is a healthy way to prepare coffee for those who are not used to the bitter taste of pure coffee (Photo: Getty).

For those who enjoy the rich, creamy taste of coffee with milk but want to limit their sugar intake, combining black coffee with unsweetened plant-based milk is a healthy option.

- Soy milk: Rich in protein and isoflavones, and has a low glycemic index (GI). Research published in the Journal of Nutrition shows that soy helps improve blood sugar control and lower LDL cholesterol.

- Unsweetened almond milk: Contains only about 1g of sugar per cup, is rich in vitamin E and anti-inflammatory compounds, and helps protect cardiovascular health.

- Cashew milk: Rich in magnesium and potassium, which helps maintain stable blood pressure and supports heart health.

People who need to control their blood sugar should avoid rice milk or oat milk, as these two types of milk usually have a higher glycemic index (GI) and can cause blood sugar to rise rapidly after consumption.

Coffee combined with cocoa powder or cinnamon powder: Increases antioxidants.

Just one or two teaspoons of pure cocoa powder or a pinch of cinnamon is enough to add flavor and boost antioxidants (Photo: Getty).

Adding a pinch of cocoa powder or cinnamon to your coffee not only creates a unique flavor but also enhances its health benefits.

Pure cocoa powder is rich in flavanols. These compounds have been shown to improve vascular endothelial function and lower blood pressure. An analysis published in The American Journal of Clinical Nutrition showed that cocoa can reduce systolic and diastolic blood pressure, especially in people with hypertension.

Adding cinnamon to your diet may lower fasting blood glucose and improve HbA1c levels in patients with type 2 diabetes.

When using it, just 1–2 teaspoons of pure cocoa powder or a pinch of cinnamon is enough to both add flavor and boost antioxidants.

How much coffee is enough each day?

The U.S. Food and Drug Administration (FDA) advises:

- Healthy adults: A maximum of approximately 400mg of caffeine per day (equivalent to 2–3 cups of 350ml coffee, depending on strength).

- Pregnant women: Limit to less than 200 mg/day.

Additionally, you shouldn't drink coffee too late in the day as it can affect your sleep.

Source: https://dantri.com.vn/suc-khoe/4-cach-uong-ca-phe-tot-nhat-cho-suc-khoe-20250815072940002.htm