Coffee 101: A Complete Guide

If you’re like most people, you probably don’t start your day without a cup of coffee. Whether you’re brewing your own or stopping by a coffeehouse on the way to work, a cup of Joe can provide your body with a much-needed boost.

But have you ever considered how coffee is made or the health benefits of coffee?

Here’s what you need to know about the favorite morning beverage.

Coffee is a cold or hot drink brewed from ground coffee beans. But although the coffee bean resembles a bean, it's not actually a bean but rather the pit or seed inside a coffee cherry. This is the fruit produced by a coffee plant.

Coffee plants can live up to 100 years, with these trees producing the most coffee cherries between the ages of 7 and 20. Each year, a single coffee plant may produce about 10 pounds of coffee cherries, according to the National Coffee Association. The cherries turn bright red when ripe, at which point they are ready for harvesting.

What Is the History of Coffee?

An old legend states that coffee was first discovered in Ethiopia in A.D. 850 by a herdsman named Kaldi. While in his field one day, he caught sight of his goats acting excitedly near a bush. Upon further observation, he found the goats eating what appeared to be red berries (coffee cherries).

Kaldi also ate the berries. After experiencing a similar feeling of elation and energy, he brought the berries to local monks. They came up with the idea of drying and boiling the cherries to make a beverage, hence the birth of coffee.

From here, the energizing effects of coffee gradually become known around the world. It spread to Arabia and then Europe. Coffee reached North America in the mid-1600s, according to the National Coffee Association.

How Coffee Is Made

In its younger years, coffee was made by boiling coffee cherries. Today, the process is a bit more involved, as explained by the National Coffee Association:

Step 1: Planting Unprocessed coffee seeds are planted and grown into a coffee plant. It can take an average of three to four years for a newly planted tree to produce coffee cherries.

Step 2: Harvesting Young coffee cherries are green but turn bright red when ready for harvesting. Cherries can be picked by hand or machine. Harvesting takes place once a year.

Step 3: Processing, Fermenting, and Drying Coffee beans have a high moisture content and require drying to achieve an ideal moisture level of 11 percent. There are two methods for processing and drying the beans. The dry method is a four-week process where coffee cherries dry naturally in the sun. Cherries are scattered evenly on a surface with the skin layers still attached (pulp, mucilage, and parchment). The cherries are frequently raked or turned to ensure even drying.

The dry method doesn’t involve removal of the coffee cherry skin before drying, but the wet method does. During the wet method, the pulp is removed from the coffee cherry, revealing the coffee bean with the parchment skin still attached. The beans are also soaked in a water-filled fermentation tank for up to two days until the mucilage naturally dissolves. Fermentation — which is common with specialty coffees — breaks down the sugar in the mucilage to enhance the flavor and smell of the coffee beans. Once this process is complete, the beans are rinsed and either sun-dried or machine-dried.

Step 4: Milling A hulling machine removes the skin from dry-processed coffee and any remaining parchment from wet-processed coffee. Beans are then graded and sorted by size and weight, and checked for flaws. Defective coffee beans are removed by machine or hand. After milling, coffee beans are referred to as “green coffee.”

Step 5: Roasting This process turns green coffee beans into brown coffee beans. Coffee is roasted at about 550 degrees F.

Step 6: Grinding This process converts a coffee bean into coffee grounds, which are then brewed into a cup of coffee.

Black coffee is plain brewed coffee without cream or sugar. It’s often served hot and is available as regular (caffeinated) or decaffeinated.

Caffeine is a natural ingredient in coffee beans, but beans can go through a decaffeination process. This involves washing the beans with a solvent (such as methylene chloride or ethyl acetate). These chemicals are able to dissolve substances and are capable of extracting caffeine from coffee beans.

Regular and decaf are two coffee options, but they aren’t the only ones. You can also choose from a variety of other types of coffee beverages, as outlined by Grand Valley State University. For example:

• Espresso: This coffee is stronger than plain black coffee and made by forcing steam through ground coffee beans. Espresso is also thicker than plain black coffee and is the base for a variety of other coffee drinks.
• Cappuccino: One shot of espresso with equal parts of steamed milk and milk foam.
• Caffe latte: One shot of espresso with three parts steamed milk.
• Macchiato: One shot of espresso with foam milk, often combined with multiple other flavors, such as caramel and vanilla.
• Americano: One shot of espresso with a cup of hot water, also known as a diluted espresso.
• Flat white: Equal parts espresso and steamed milk.
• Caffe mocha: Chocolate syrup and whipped cream added to a caffe latte or a cappuccino.
• Irish coffee: One shot of espresso with a dash of whiskey.
• Iced coffee: Coffee is prepared black or with milk and then poured over ice. It can also be made with milk foam or whipped cream. Sometimes iced coffee is cold-brewed, meaning coffee beans are brewed in cold or room temperature water for 12 to 24 hours.
• Bottled coffee: Iced coffee served in a bottle.

Given the many variations of coffee, different types have different nutritional profiles. As far as regular, plain coffee goes, here’s what you can expect from a 10-ounce (oz) cup, according to the U.S. Department of Agriculture (USDA):

• Calories: 3.1
• Protein: 0g
• Total fat: 0g
• Carbohydrate: g
• Fiber: 0g
• Sugars: 0g
• Sodium: 0mg
• Cholesterol: 0mg

Coffee is more than a great-tasting beverage. As per the USDA MyPlate guidelines, it also boasts several health benefits, including the following:

Helps Boost Energy

According to Mayo Clinic, a single cup (about 8 oz) of regular coffee contains about 96 mg of caffeine, it can help you feel less tired and increase your energy level. Research also confirms other potential benefits of this central nervous system (CNS) stimulant, including better short-term and long-term memory, quicker processing speeds, and possible better mood.

Linked With a Lower Risk of Diabetes

Along with the regular physical activity and watching your diet, coffee may reduce your risk of type 2 diabetes. Research has long established a strong connection between long-term consumption of coffee and a lower risk of diabetes development. However, it’s unclear whether acute coffee consumption may significantly reduce blood glucose or insulin.

May Help Prevent Neurodegenerative Diseases

A variety of disorders such as Alzheimer’s disease, Parkinson’s disease, Huntington’s disease, and spinal muscular atrophy. These diseases are often incurable and debilitating, but some studies suggest caffeine may help protect the brain and lower the risk of neurodegenerative diseases due to its anti-apoptotic, antioxidant, and anti-inflammatory effects. For example, in the case of Alzheimer’s disease development, it’s thought that caffeine may help reduce oxidative stress.

May Help Protect Liver Health

Coffee may also help protect the liver. According to one review, coffee consumption may reduce the risk of chronic liver diseases, including cirrhosis. Notably, such effects may be seen in both caffeinated and decaffeinated coffee, due to the presence of polyphenols. Researchers also note that coffee may be safely consumed if you already have chronic liver disease, including a type of cancer called hepatocellular carcinoma.

If you’re looking to drop a few pounds, coffee may give your body a metabolic boost. A meta-analysis confirmed modest declines in overall body fat and body weight, as well as body mass index (BMI) in 606 human participants. However, as Katherine Zeratsky, RD, LD, says via Mayo Clinic, it’s possible to undercut the potential weight loss-promoting benefits of coffee with sweeteners and lighteners.

Aside from the potential health benefits of coffee, it’s important to consider the best product for your ideal brew. The type of product you choose also influences how it ought to be stored.

Selection

When it comes to the perfect cup of coffee, not any beans will do. Here are some tips from Consumer Reports to consider when looking for the best product:

• Type of beans: Coffee consists of arabica or robusto beans, with some products blending a combination of the two. Arabica bean-based coffee tends to have a better flavor, though it’s also more expensive.
• Convenience vs. flavor: Whole beans that you grind at home tend to taste fresher, but pre-ground coffee is also more convenient. Even more convenient is the single-serve coffee pod.
• Type of roast: Coffee tends to come in light, medium, and dark roasts. Medium roasts may produce more aromatic features, such as fruity or floral. Dark roasts tend to be stronger and more bitter, while light roasts may have a sour aftertaste.
• Caffeine content: Dark roasts tend to have less caffeine than medium and light roasts. Another consideration if you want coffee but less caffeine is to choose decaf.
• Growing regions: Some coffee enthusiasts also have a preference for where their coffee comes from. Just some of the possibilities include Columbia, Brazil, Kona, and Ethiopia.
• Flavor: A final consideration is the flavor of your coffee. While coffee beans have unique flavor profiles, some companies also add artificial flavorings for different seasons. These include pumpkin spice, cinnamon, and vanilla.

Storage

No matter which type of coffee you select, correct storage is key to keeping your coffee as fresh and flavorful as possible. Consumer Reports recommends keeping coffee in an airtight (not glass) container away from light, heat, and odors. An ideal spot may be your pantry away from any spices. Also, it’s a common misconception that you should keep coffee refrigerated. Coffee doesn’t stay fresh in moist environments.

It’s also best to buy coffee in small amounts, rather than in bulk. According to the National Coffee Association, once a bag of coffee is opened, it should be used within two weeks. If you’re using single-serve pods, be sure to use them before the expiration date on the package.

Coffee on its own can be a healthy drink. But keep in mind that loading up on sugar, artificial sweeteners, and cream can be bad for your health and sabotage your weight loss efforts.

One cup of plain black coffee without sugar and cream has only about 5 calories. But if you add 2 teaspoons (tsp) of sugar and 2 tablespoons (tbsp) of heavy cream, you’ll increase the calorie count of the beverage by 133 calories. Drink 3 cups of this coffee a day and you’ll drink about 400 calories.

The same applies when ordering a Starbucks Frappuccino or another sugary blended coffee drink. These drinks contain lots of sugar, milk, cream, and flavored syrup, so they tend to be higher in calories than a plain cup of coffee. For example, according to nutritional information provided by Starbucks, a 16 oz (“Grande”) size Frappuccino made with whole milk is 230 calories — and this is before adding any extras, such as whipped cream or flavored sauces.

Unfortunately, substituting the sugar in coffee with an artificial sweetener may not be any better for your health. One study found a link between artificial sweeteners and heart disease, weight gain, diabetes, and high blood pressure.

If you don’t like black coffee, there are some healthier alternatives you can try to either sweeten or lighten your favorite cup of Joe. A Healthier Michigan recommends experimenting with the following alternatives to cream and sugar:

• Almond milk
• Coconut milk
• Honey
• Vanilla
• Cinnamon
• Cocoa powder

Although coffee has its benefits, the caffeine in coffee can have side effects.

According to Mayo Clinic, 400 mg of caffeine per day is a safe amount for most healthy adults. This is the equivalent of about 4 cups of regular coffee. Drinking more than this amount per day could cause a variety of side effects, such as:

• Restlessness
• Nervousness
• Trouble sleeping
• Frequent urination
• Headaches
• Fast heartbeat
• Upset stomach
• Muscle tremors

People who are sensitive to coffee should reduce the amount they drink or switch to decaf.

Too much coffee can cause similar effects in young people too. For this reason, the University of Michigan recommends that adolescents between ages 12 and 18 should limit their caffeine intake to 100 mg per day (or 1 cup of coffee).

There don’t appear to be any guidelines for how much caffeine is safe for children younger than age 12. But it doesn’t take much caffeine to trigger side effects in children, so consumption should be kept to a minimum, says Nemours Children’s Health.

Keep in mind that too much caffeine in coffee can also interact with certain medication and supplements, such as decongestants and the herbal product echinacea. If you take supplements, prescription medication, or over-the-counter medication, talk to your doctor to see how much caffeine or coffee you can safely consume.

Pregnant women should limit their caffeine intake to no more than 200 mg per day, according to the March of Dimes. It’s thought that caffeine can cross into the placenta, with too much consumption during pregnancy increasing the risk for miscarriages, premature birth, and birth defects, although more studies are needed.

Is It Possible to Be Allergic to Coffee?

While rare, it is possible to be allergic to coffee. It’s also possible to be allergic to caffeine — if you find that you have allergy-like symptoms after consuming coffee, tea, or soda, a caffeine allergy may be more likely. According to the American Academy of Allergy, Asthma, and Immunology, symptoms of a food allergy may include:

• Hives
• Itchy skin
• Sneezing
• Itchy, runny nose
• Itchy, watery eyes
• Wheezing
• Coughing
• Shortness of breath
• Swelling around your mouth and face
• Diarrhea
• Vomiting
• Abdominal cramps

In even rarer cases, coffee may be linked to a severe, and life-threatening allergic reaction called anaphylaxis. One such study described a male who experienced anaphylaxis after drinking coffee. Interestingly, researchers found that the man was allergic to coffee from one region (Middle East), but not another (Latin America).

If you’re concerned about a potential coffee or caffeine allergy, stop consumption and see a healthcare provider for next steps.