Is espresso good or bad for your health?

Yes, espresso can be healthy if you drink it in moderation and consider your personal situation. It contains antioxidants and can help with alertness, but also includes substances like cafestol that can raise LDL cholesterol. Research in Norway showed that drinking 3 to 5 cups of espresso a day was linked to a slight increase in total cholesterol. Source: BMJ Journals.

What makes espresso healthy?

Espresso can be healthy because it is rich in antioxidants, low in calories, and linked in various studies to a lower risk of certain diseases.

1. Rich in antioxidants
   Espresso contains lots of chlorogenic acid and polyphenols, natural substances that help fight free radicals in the body. This can contribute to better immunity and possibly a lower risk of cardiovascular diseases.

2. May reduce risk of heart disease and diabetes
   Multiple studies show that regular coffee drinkers have a lower chance of type 2 diabetes and certain heart diseases. This positive effect also applies to espresso, as long as you drink it without sugar.

3. Contains hardly any calories
   An espresso contains on average less than 5 calories per cup. It’s one of the purest forms of coffee you can drink, as long as you don’t add milk or sugar.

Thanks to these qualities, espresso fits well into a healthy lifestyle. The benefits mainly apply with moderate consumption, usually between two and four cups per day.

When can espresso be less healthy?

Espresso can be less healthy if you drink too much, are sensitive to caffeine, or have high cholesterol.

1. Too much caffeine
   An espresso contains on average 60 to 80 milligrams of caffeine per cup. Too much caffeine can cause insomnia, heart palpitations, or restlessness. The European Food Safety Authority (EFSA) advises a maximum intake of 400 milligrams of caffeine per day for adults, which equals about five espressos.

2. Cafestol raises LDL cholesterol
   Espresso is made without a filter, so cafestol remains in the drink. This natural oil can raise LDL cholesterol, especially if you drink several cups a day. Filter coffee contains less cafestol because the paper filter blocks the substance.

3. Individual sensitivity
   Not everyone reacts the same to caffeine. Some people are more sensitive and may feel jittery or have stomach issues after just one espresso. Listen to your body and adjust the amount based on how you feel.

In the right amount, espresso is perfectly fine to drink, but excessive use or caffeine sensitivity can upset the balance.

How much espresso can you safely drink per day?

Most adults can safely drink two to four espressos per day without negative health effects.

A daily amount of up to 400 milligrams of caffeine is safe for healthy adults. One espresso contains on average 60 to 80 milligrams of caffeine, which means about five cups per day as an upper limit.

Also pay attention to your personal sensitivity. If you notice feeling restless or tense after one or two espressos, that’s probably enough for your body.

Is espresso healthier than filter coffee?

No, espresso is not necessarily healthier than filter coffee, but it depends on what you focus on.

Espresso contains more cafestol, a substance that can raise LDL cholesterol. Filter coffee, on the other hand, is made with a paper filter that largely blocks this substance. Therefore, filter coffee is often a better choice for people with high cholesterol.

On the other hand, espresso contains more antioxidants per millilitre and less water, making it a concentrated source of healthy plant compounds. However, the difference in total antioxidants per cup is small because you usually drink more filter coffee.

The conclusion: both types of coffee fit well into a healthy diet, as long as you drink them in moderation and don’t add too much sugar or syrups.

What can you do to make espresso healthier?

You make espresso healthier by consciously choosing how you prepare and drink it.

1. Drink espresso without sugar or syrups
   Sugar and syrups add unnecessary calories and reduce the health benefits of coffee. A pure espresso contains less than 5 calories.

2. Use fresh, good quality coffee beans
   Fresh espresso beans contain more antioxidants and give a richer flavour. Store them airtight and grind just before brewing.

3. Alternate with filter coffee
   This lowers the amount of cafestol you consume and gives your body a break from concentrated caffeine.

4. Limit your caffeine intake
   Try not to drink more than four espressos a day. If you’re sensitive to caffeine, occasionally choose decaffeinated coffee.

5. Clean your espresso machine regularly
   Old coffee residues can spoil the flavour and harbour bacteria. A clean machine ensures a pure, fresh espresso.