Cafestol is present in high amounts in certain coffee types, such as espresso, French press, and Turkish coffee, which can elevate LDL cholesterol levels. In contrast, coffee brewed with a fine paper filter significantly reduces cafestol content, making it a healthier choice.

No need to worry; caffeine flows through paper filters, which means filter coffee actually has more caffeine than espresso and energy drinks! It's compatible with a low cholesterol diet and can help in preventing diabetes, particularly when compared to coffee made with metal filters.

Low in calories: high-quality filter coffee is best enjoyed without any additives like milk or sugar, making it a healthy choice (up to 5 cups daily). A typical serving of filter coffee has approximately 2 kcal per 250ml.

Hydration benefits: with over 98% water content, filter coffee hydrates the body nearly as effectively as pure water does.

Loaded with flavonoids (Polyphenols): for the greatest health advantages, filter coffee is a better choice (91.4 mg/serving) than espresso (28 mg/serving). These same advantageous compounds are found in red wine, fruits, and vegetables.​

More tips from the CoffeeNose👃

• Longevity: ​
  
  
• • Regular coffee consumption is associated with a lower risk of all-cause mortality, potentially extending lifespan. ​

• Cardiovascular Health: ​
  
  
• • Reduces the risk of cardiovascular diseases, including hypertension, arrhythmia, ischemic brain diseases, heart disease, and stroke. ​
  • Associated with a lower risk of cardiovascular mortality. ​

• Neuroprotective Effects: ​
  
  
• • May lower the risk of neurodegenerative diseases like Alzheimer's and Parkinson's. ​
  • Enhances cognitive function and may reduce the risk of cognitive decline and dementia. ​

• Mental Health:
  
  
• • Linked to a reduced risk of depression and may improve mood. ​
  • Regular coffee consumption can mitigate emotional responses to stress. ​

• Metabolic Benefits: ​
  
  
• • Associated with a lower risk of type 2 diabetes and metabolic syndrome. ​
  • May aid in weight management by boosting metabolism and promoting fat burning. ​

• Cancer Prevention: ​
  
  
• • Inversely associated with the incidence of certain cancers, such as hepatocellular cancer, melanoma, colorectal cancer, and liver cancer. ​

• Respiratory Health:
  
  
• • Linked to a lower risk of mortality from respiratory diseases.

• Physical Performance:
  
  
• • Enhances physical performance by increasing energy levels and endurance.

• Bone Health: ​
  
  
• • Generally safe for bone health with moderate consumption, though excessive intake should be monitored. ​

• Anti-inflammatory and Antioxidant Properties: ​
  
  
• • Contains antioxidants that reduce oxidative stress and protect against cellular damage. ​
  • Regular coffee consumption is associated with reduced levels of inflammation. ​

• Liver Health:
  
  
• • Beneficial for liver health, reducing the risk of liver diseases, including cirrhosis and liver cancer. ​

• Digestive Health:
  
  
• • May improve gut health and reduce the risk of certain digestive disorders. ​

Overall, moderate coffee consumption, typically 2-4 cups per day, can be part of a healthy lifestyle, offering various health benefits while minimizing potential risks. ​ 

Source: Impact of coffee intake on human aging: Epidemiology and cellular mechanisms. (study)

More tips from the CoffeeNose👃

• Caffeine's Changing Perception:
  • Historically, caffeine was thought to worsen tinnitus.
  • This new review suggests moderate caffeine intake, when combined with certain foods, might actually have a protective effect.
• Food Group Benefits:
  • Fruit intake showed the strongest association with reduced tinnitus occurrence (35%).
  • Dairy products, caffeine, and dietary fiber also showed positive associations.
• Possible Mechanisms:
  • Researchers speculate that these foods might protect blood vessels and nerves, and have anti-inflammatory and antioxidant properties.
• Study Limitations:
  • The review analyzed observational studies, which cannot establish cause-and-effect relationships.
  • The authors emphasize the need for cautious interpretation due to the low quality of some of the evidence.
• Important Considerations:
• • Individual Variability:
    • Tinnitus is a complex condition, and individual responses to diet can vary widely.
    • What works for one person might not work for another.
  • "Moderate" Caffeine:
    • The review suggests "moderate" caffeine intake is key. Excessive caffeine consumption could still potentially worsen symptoms in some individuals.
  • Dietary Balance:
    • The beneficial effects were observed when caffeine was consumed alongside fruits, dairy, and fiber.
    • A balanced diet is likely more important than focusing on a single food or nutrient.
  • Further Research:
    • The authors acknowledge the need for more high-quality studies to confirm these findings and understand the underlying mechanisms.
  • Medical Advice:
    • This information should not be taken as medical advice.
    • Individuals with tinnitus should consult with a healthcare professional or audiologist for personalized recommendations.
• In essence:
• While the research is promising, it's crucial to approach it with caution. A balanced diet, including fruits, dairy, fiber, and moderate caffeine, might be beneficial for some individuals with tinnitus, but further research is needed. Always consult with a healthcare professional for personalized guidance.
• ​
  

Source: Association of 15 common dietary factors with tinnitus: a systematic review and meta-analysis of observational studies (study)

More tips from the CoffeeNose👃

Acrylamide is a chemical that is produced naturally during the roasting of coffee beans. But why should we be concerned? Since 2002, the detection of acrylamide in various food products, including coffee, has been a topic of investigation due to its potential health risks, which may include carcinogenic effects and possible damage to the nervous system.

Acrylamide forms in coffee due to the Maillard Reaction, a process that involves the interaction of sugars and amino acids, notably Asparagine, at high temperatures. This reaction not only contributes to the unique color and flavor profile of coffee beans but also results in the formation of acrylamide, which is less pleasant in comparison.

Which Type of Coffee Contains the Least Acrylamide?

Extending the roasting time at lower temperatures results in a reduction of harmful compounds in coffee. Many commercial blends and supermarket brands tend to be roasted quickly, as longer roasting processes require more time and consequently increase costs.

Arabica coffee beans produce the least amount of Acrylamide, making a slow, artisanal roasting process preferable as it results in lower Acrylamide levels. Consequently, standard espresso blends tend to have the lowest Acrylamide concentrations as they are often roasted longer than filter coffee blends.

While instant coffee has a lower caffeine content, it actually contains nearly double the amount of Acrylamide compared to regular coffee. The elevated Acrylamide levels are considered minimal and safe for consumption.

When choosing coffee capsules, it's important to pay attention to the type of beans and the roasting method used. Most commercial blends, supermarket capsules and big brands (yes also the Clooney) typically involve rapid heating, which can increase Acrylamide levels. 

Likewise, with coffee pads, the coarseness of the grind is crucial, as finer grounds can lead to a greater extraction of compounds into the brewed coffee.

More tips from the CoffeeNose👃

Milk in coffee may seem appealing, but it often masks the harsh bitterness and astringent feel of subpar dark roast blends. By sweetening and adding milk, these drinks are cleverly marketed at exorbitant prices—three to five times that of a pure black espresso or filter coffee. This strategy not only enriches commercial coffee brands but also fuels the alarming rise in obesity and diabetes. It's time to reconsider what we’re really paying for in our coffee choices! 

Cow's milk is primarily designed as a nutritional source for young calves, brimming with all the vital nutrients required for their development into healthy, content heifers. These nutrients include water, sugars, proteins, fats, and minerals.

When we break it down, water comprises about 87% of milk. The next major ingredient is sugar, which makes up roughly 4.8%. The type of sugar present in cow's milk is lactose, responsible for the sweet taste of fresh milk and the sour taste of spoiled milk, as bacteria gradually convert lactose into lactic acid as it ages.

What is in Cow's Milk

Although it might seem that whole milk contains significantly more fat compared to 2% or skim milk, its average fat content is only about 3.9%. The creaminess of milk is attributed to its fat content. 

In non-homogenized milk, fat exists in various sized globules, which can form a layer of cream on top of the milk. Homogenization, on the other hand, involves forcing the milk through a narrow nozzle, which breaks the fat globules into smaller, uniform sizes, allowing them to mix evenly throughout the milk. Additionally, milk proteins account for approximately 3.4% of whole milk's total volume, playing a crucial role in the formation and stabilization of foam.

Only 0.8% of the composition consists of various minerals, including calcium and magnesium. These minerals have a minimal impact on the taste and steaming properties of the milk.

Heating milk provides another benefit—warmth amplifies the sweetness we perceive in milk. The complex carbohydrates (sugars) naturally occurring in milk break down into simpler sugars when exposed to heat. Just as with the difference between white sugar and whole wheat, simpler carbohydrates are easier to taste.

One cup of steamed milk weighs about 240 grams and has roughly 122 calories, 8 grams of protein, 4.8 grams of fat, and 12 grams of carbohydrates.

​

Steamed Milk is a luscious and comforting drink produced by heating milk to achieve a silky, frothy consistency through steam. It serves as a fundamental ingredient in popular drinks such as lattes and cappuccinos. Rich in essential nutrients, steamed milk offers a significant amount of calcium and vitamin D, which are crucial for maintaining strong bones and healthy teeth. It’s an ideal choice for those looking to boost their dairy intake, but be cautious of additional sugars if opting for flavored varieties. 

At Amsterdam Coffee Lab the espresso beans are sweet and flavorfull by themselves so no need to add sugar!

Is Oat Milk Really the Best Choice for Your Morning Coffee?

Many people love their oat milk lattes, but few realize the impact oat milk may have on blood sugar levels. While oat milk is often perceived as a healthy alternative to dairy, experts suggest taking a closer look at its nutritional profile.

The Blood Sugar Factor - hypoglycemia

Blood sugar fluctuations can affect energy levels, sleep, cravings, and mood. Though oat milk has less sugar than cow’s milk, it also lacks fiber, fat, and protein, which help stabilize blood sugar. Nutritionist Jessie Inchauspé warns that starch in oat milk can spike glucose levels similarly to fruit juice, making it a less balanced choice than cow’s milk or nut-based alternatives.

Is Cow’s Milk Healthier?

Cow’s milk consists primarily of proteins and fats, which help prevent rapid blood sugar spikes. Nut-based milks, like almond and cashew, also have lower starch content, making them a better option for those concerned with glucose balance.

Should You Avoid Oat Milk?

If you prefer oat milk, consider strategies to minimize its impact. Drinking it alongside a balanced breakfast or taking a short walk afterward can help regulate blood sugar levels.

Comparing Plant-Based Milks

The most popular plant-based milks include almond, oat, soy, coconut, pea, and rice milk. Each has distinct nutritional benefits:

• Almond Milk: Low-calorie and low in protein.
• Oat Milk: Creamy texture but higher in sugars and starch.
• Soy Milk: Closest to dairy in protein and nutrient balance.
• Coconut Milk: Naturally sweet but low in protein.
• Pea Milk: High in protein and a good cow’s milk alternative.
• Rice Milk: High in carbohydrates but lacks protein benefits.

Are Plant Milks Worth the Cost?

Cow’s milk remains the most affordable and nutrient-dense option. However, plant-based milks appeal to those avoiding dairy for health, environmental, or ethical reasons. While plant milks can be part of a healthy diet, checking labels for added sugars and missing nutrients is essential.

The Verdict

While oat milk is a popular choice, it may not be the best option for stable blood sugar. If you opt for plant-based milk, consider fortified versions and balance your diet to ensure adequate nutrients. 

To enjoy coffee in the healthiest manner, choose filter coffee brewed with a paper filter. A great espresso is characterized by its creamy texture and natural sweetness, even without milk. Join a class at Amsterdam Coffee Lab to learn how to create delicious and health-conscious coffee at home!

Source: Oat milk analogue versus traditional milk: Comprehensive evaluation of scientific evidence for processing techniques and health effects (study)

​

The Environmental Impact of Coffee and Milk

Understanding Carbon Emissions in Coffee Production

To assess the environmental impact of coffee, we use emission factors—values that indicate the amount of CO2 emissions associated with a product or activity. These figures can be sourced from databases or calculated manually.

According to Ecoinvent v3.8, the emission factor for 1 kg of coffee is 8.1 kg CO2-equivalent. This means that 10 grams of coffee—approximately the amount used for an espresso—has an impact of 81 grams CO2-eq.

CO2-equivalent (CO2-eq) is the global standard for measuring greenhouse gas emissions, allowing different gases such as carbon dioxide, nitrous oxide, and methane to be compared and aggregated for a clearer understanding of their climate impact.

The Climate Impact of Different Milk Types

The production, processing, and transportation of milk—whether dairy or plant-based—contribute to its carbon footprint. These factors include agricultural machinery, land cultivation, pasteurization, packaging, and refrigeration.

Here’s how different milk types compare in terms of climate impact:

• Oat milk: 0.3 kg CO2-eq per liter (Source: Oatly)
• Soy milk: 0.7 kg CO2-eq per liter (Source: Ecoinvent v3.8)
• Pea milk: Significantly lower emissions than most plant-based milks, with minimal water usage while maintaining high protein content
• Cow’s milk: 1.8 kg CO2-eq per liter (Source: Ecoinvent v3.8)

Oat milk has the smallest carbon footprint—six times lower than cow’s milk—making it the more sustainable choice. However, pea milk is emerging as an even more sustainable option due to its low emissions and water usage while providing protein levels comparable to cow’s milk. Soy milk is another strong contender with relatively low environmental impact and good protein content.

The Environmental Impact of Your Cappuccino

Let’s calculate the total impact of a cappuccino based on the coffee and milk used:

• Cappuccino = 10 grams of coffee + 150 ml of milk
• Café Latte = 10 grams of coffee + 200 ml of milk

An espresso shot is made with 10 grams of coffee and 30 ml of water. Boiling this amount of water requires 0.00255 kWh of energy. Given that 1 kWh of Dutch electricity emits 0.328 kg CO2-eq, the energy used to brew an espresso contributes only 0.8 grams CO2-eq.

For Amsterdam Coffee Lab and other coffee businesses that use 100% renewable energy (without greenwashing through certificate purchase) the CO2 from brewing is 0.0 grams CO2-eq.

Choosing the Milk That’s Right for You

Beyond environmental impact, factors such as cost, taste, dietary restrictions, and nutritional content play a role in milk selection. The nutritional value of plant-based milks varies depending on fortification and added sugars, making label scrutiny important.

When considering sustainability, pea, soy, oat, and coconut milks come with the smallest carbon footprints, making them excellent choices for those looking to reduce their environmental impact.

Source:  Which Milks Are Best for the Planet? - World Resources Institute

1 While data for pea milk’s blue water footprint isn’t available, its total water footprint is estimated to be 86% lower than that of cow’s milk. The blue water footprint represents surface water withdrawals that are lost to evaporation or incorporated into the product, such as for irrigation; total water footprint includes blue water plus green water (i.e., rainwater) plus grey water (freshwater required to assimilate pollutants, in this case, nitrogen fertilizer runoff, to meet water quality standards).

​