The coffee that may speed up aging — the kind you might drink every day

Brief (coffeeyo.com): A new study suggests the kind of coffee you drink may matter as much as the habit itself — instant coffee was linked to faster biological aging, while pour-over (filtered) coffee was tied to slower aging.

Morning coffee is a daily ritual for many. Yet while most people think only about taste, few consider how different types of coffee affect the body.

A new study flags a possible link between certain kinds of coffee and the rate at which we age.

Which coffees should you drink less of, and how do you choose one that balances flavour and health? Life Times consulted a range of experts to answer these questions one by one.

Instant coffee may accelerate aging

Researchers at Chongqing Medical University recently published a study in the UK journal npj Science of Food showing that drinking pour-over (also called filtered) coffee was associated with slower aging, while instant coffee was linked to faster aging.

The study drew on nearly 50,000 participants from the UK Biobank with an average age of 56.4. Biological aging was measured using three indicators: leukocyte telomere length (shorter length signals faster aging), biological age acceleration, and phenotypic age acceleration based on biomarkers.

The analysis found:

• Compared with non-coffee drinkers, instant coffee intake was associated with faster increases in biological and phenotypic age, and with shorter telomeres — consistent with accelerated biological aging.
• Pour-over coffee, by contrast, was associated with significantly lower biological and phenotypic age acceleration and with longer telomeres, indicating slower aging.

The study found no clear relationship between other types of coffee and aging rate. Subgroup analysis also showed that among participants drinking more than three cups of instant coffee a day, men, those over 60, and smokers experienced significantly faster aging.

The researchers suggest instant coffee may speed up aging by raising inflammation levels in the body, whereas pour-over coffee retains more chlorogenic acid, which boosts cellular activity and energy metabolism and helps slow the aging process.

How different coffees stack up nutritionally

From espresso and americano to latte and mocha, coffee comes in many forms. Ruan Guangfeng, deputy director of the Food and Health Information Exchange Center under the China Food Information Center, has explained in an interview with Life Times the differences between them and their effects on health.

Espresso

Traditional espresso is made by forcing very hot but not boiling water through finely ground coffee under high pressure. A standard shot is about 30 ml, brewed in 25–30 seconds, and is bitter yet richly aromatic.

Americano

Made by adding water to espresso, usually in a ratio of 1:4 or 1:5.

Cold brew

Typically extracted in water below 5°C, it is lower in acidity and bitterness and has a smoother mouthfeel.

Expert’s note: Espresso, americano and cold brew contain no added ingredients and taste pure, making them suitable for most people.

Latte

A classic coffee made with espresso and milk. An Italian latte uses pure milk with coffee, while an American latte replaces part of the milk with milk foam.

Cappuccino

Made with espresso, milk and milk foam. In the traditional version, coffee, milk and foam are in a 1:1:1 ratio — relatively healthy.

Expert’s note: Lattes and cappuccinos are typically made by blending coffee with milk. The added milk raises both nutritional value and taste, making them suitable for most people. Those with lactose intolerance should avoid them.

Mocha

The most common café mocha is a blend of espresso, hot milk, chocolate sauce and light cream. Rich, smooth and bittersweet, it is a favourite of many.

Caramel macchiato

Made by adding espresso to hot milk and then drizzling caramel sauce on top. The sweet milk foam softens the coffee’s bitterness. This drink is relatively high in sugar.

White coffee

White coffee is made from premium coffee beans and special-grade defatted creamer; it is not actually white in colour. It is sweetly fragrant and gentler, lighter and softer than ordinary coffee.

Iced fancy coffee

There are also many iced coffees on the market, generally made by mixing ordinary coffee with milk, beating in syrup and adding ice.

Expert’s note: Mocha, caramel macchiato, white coffee and iced fancy coffee usually contain chocolate, cream or sugar and are much higher in energy, so for health reasons they should be consumed sparingly.

How to drink coffee more healthily

Beyond choosing the right type, when to drink it, how much per day, and who should avoid it all matter.

Pair it wisely

Shi Haidan, a clinical nutritionist in the Department of Clinical Nutrition at the Second Affiliated Hospital of Xi’an Jiaotong University, notes that beyond milk, coffee also pairs well with the following “companions”:

• Coconut water. Added to coffee it softens the taste and helps replenish electrolytes.
• Cocoa powder. It adds a chocolate aroma while helping fight free radicals.
• Cinnamon. Its spicy-sweet scent not only lifts the aroma but also has antioxidant and anti-inflammatory effects.

Morning is better

Liu Pingping, a registered dietitian in China, suggests that, generally, a cup around 10 a.m. delivers a strong energising effect. Caffeine takes about eight hours to metabolise, so avoid drinking too late to prevent insomnia at night.

Don’t drink on an empty stomach

Caffeine stimulates stomach acid secretion and raises acid concentration, so coffee is not recommended on an empty stomach — it is best enjoyed after breakfast.

Don’t overdo it

According to bodies such as the European Food Safety Authority and the U.S. FDA, healthy adults should keep caffeine below 210–400 mg a day — roughly 3 to 5 cups of coffee.

Pregnant and breastfeeding women should drink little or none, and those aged 12–18 should keep caffeine under 100 mg a day (about one cup).

Coffee is not recommended for people with excessive stomach acid, gastric ulcers, acid reflux, diarrhoea, irritable bowel, poor sleep quality, or osteoporosis.

Source: Life Times

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