I dug into the science of Good Morning Coffee to create a recipe that reveals how simple brewing choices can influence metabolism and immunity in ways most people overlook.

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I’ve drank coffee every morning for years and I still catch myself asking, is this coffee bad for you? In this deep dive I go past the usual headlines to look at how brewed coffee can boost focus, raise blood pressure, or mess with sleep, and why adding whole milk might change the picture more than you’d expect.

Some studies say one thing, others say the opposite, and my closest friend’s reaction didnt match either. I wont pretend I have all the answers, but i will show the strange trade offs so you can decide.

Coffee Photography

Ingredients

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Brewed coffee: Light calories, antioxidants, modest caffeine, no fiber, helps alertness, can be bitter.
Espresso: Concentrated caffeine punch, tiny volume, bold flavor, few nutrients, higher acidity.
Cold brew: Low acidity, smoother taste, stronger concentrate, keep portion sizes in mind its strong.
Instant coffee: Quick and cheap, less aroma, still has antioxidants and some caffeine, not fancy.
Decaffeinated coffee: Most caffeine removed, still has antioxidants, good before bed, not completely caffeine free.
Whole milk: Adds creaminess, protein and fat, boosts calories, makes drink richer and smoother yeah.
Almond or soy milk: Lower calories, some plant protein, can mellow bitterness, unsweetened is usually best.
Sugar or honey: Sweetens instantly, adds carbs and calories, spikes blood sugar if used a lot.
Butter or MCT oil: Adds fat and calories, may increase satiety, longtime effects are debated.

Ingredient Quantities

Brewed coffee (drip or pour-over), per 240 ml cup: 15 g freshly ground coffee, 240 ml filtered water

French press, per 240 ml cup: 16 g coarse-ground coffee, 240 ml filtered water

Espresso (double shot): 18-20 g finely ground coffee, yields about 60 ml espresso

Cold brew concentrate, per 1 L: 250 g coarse-ground coffee, 1 L filtered water

Cold brew ready-to-drink, per 1 L: 125 g coarse-ground coffee, 1 L filtered water

Instant coffee, per 240 ml cup: 1 tsp (1.8-2 g) instant coffee granules, 240 ml hot water

Decaffeinated brewed coffee, per 240 ml cup: 15 g decaf coffee, 240 ml filtered water

Whole milk (for lattes/café style), per cup: 60 ml whole milk

Skim milk, per cup: 60 ml skim milk

Almond or soy milk (unsweetened), per cup: 60 ml plant milk

Sugar (granulated), typical add: 1 tsp (4 g) per cup

Honey, typical add: 1 tsp (7 g) per cup

Heavy cream, typical add: 1 tbsp (15 ml) per cup

Non-dairy creamer, typical add: 10 ml per cup

Unsalted butter (for bulletproof style), per cup: 1 tbsp (15 g)

MCT oil or coconut oil (for bulletproof style), per cup: 1 tbsp (15 ml)

Cocoa powder (for mocha), per cup: 1 tsp (2 g)

Ground cinnamon, per cup: 1/2 tsp (1 g)

How to Make this

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1. Gather everything: brewed coffee (for each 240 ml cup use 15 g fresh grounds and 240 ml filtered water), French press (16 g coarse grounds and 240 ml water), espresso (18 to 20 g fine for a double shot that yields about 60 ml), cold brew concentrate (250 g coarse grounds per 1 L water), cold brew ready to drink (125 g coarse per 1 L), instant (1 tsp or
1.8 to 2 g per 240 ml hot water), decaf brewed (15 g decaf per 240 ml), whole milk 60 ml, skim milk 60 ml, almond or soy milk 60 ml unsweetened, sugar 1 tsp (4 g), honey 1 tsp (7 g), heavy cream 1 tbsp (15 ml), non dairy creamer 10 ml, unsalted butter 1 tbsp (15 g), MCT or coconut oil 1 tbsp (15 ml), cocoa powder 1 tsp (2 g), ground cinnamon 1/2 tsp (1 g). Put a kettle, scales, grinder, French press or dripper, tamper and a blender or milk frother nearby.

2. Grind and water temp rules: use medium grind for drip or pour over, coarse for French press and cold brew, fine for espresso, no grind for instant. Heat water to about 92 to 96 C for hot methods, room temp or cold for cold brew. Weights matter so use a scale.

3. Drip or pour over (240 ml): weigh 15 g medium ground, bloom with about 40 to 50 ml water for 30 seconds, then pour slowly in concentric circles to reach 240 ml total; target brew time about
2.5 to
3.5 minutes. Pour faster if tastes sour, slower if bitter.

4. French press (240 ml): add 16 g coarse ground, pour 240 ml hot water, stir once, cover and steep 4 minutes, then plunge slowly to avoid grit. Pour immediately to prevent over extraction.

5. Espresso double shot (about 60 ml): dose 18 to 20 g fine ground, distribute and tamp evenly, brew for about 25 to 30 seconds aiming for 60 ml yield. Adjust dose or grind if extraction is too fast or too slow.

6. Cold brew options: for concentrate use 250 g coarse per 1 L water, steep 12 to 18 hours in fridge, then strain; for ready to drink use 125 g per 1 L, same steep time. Dilute concentrate to taste, typical 1 part concentrate to 2 parts water or milk, serve over ice.

7. Instant and decaf: for instant dissolve 1 tsp (
1.8 to 2 g) granules in 240 ml hot water; for decaf brew like regular coffee using 15 g decaf per 240 ml water, same grind and temp rules apply.

8. Milk, cream and non dairy tweaks: for lattes or cafe style use about 60 ml whole milk per cup and steam or heat and froth; skim or almond or soy use same volume. Heavy cream 1 tbsp or non dairy creamer 10 ml add for richness. For mocha add 1 tsp cocoa powder to hot espresso or brewed coffee and whisk until smooth, sprinkle 1/2 tsp ground cinnamon on top if you like.

9. Bulletproof and sweetening: for bulletproof style add 1 tbsp unsalted butter and 1 tbsp MCT or coconut oil to a hot cup and blend for 20 to 30 seconds until frothy; sweeten with sugar 1 tsp or honey 1 tsp per cup and adjust to taste.

10. Finishing tips and storage: taste as you go, adjust grind, dose, brew time and dilution; store cold brew in the fridge up to 2 weeks, brewed coffee best within 30 minutes for optimal flavor, espresso drinks are best made and served right away. Dont be afraid to tweak milk type, sweetener amounts or add cocoa and cinnamon to make it yours.

Equipment Needed

1. Electric kettle (variable temp is best for 92 to 96 C water)
2. Digital kitchen scale (weights matter, use grams)
3. Burr grinder for medium/coarse/fine settings, depending on method
4. French press or pour-over dripper (V60/Chemex) plus paper filters if using pour-over
5. Espresso machine or dedicated espresso maker and a tamper for even puck compression
6. Blender or milk frother for bulletproof blends and steamed/frothed milk
7. Milk pitcher and a small whisk or spoon for mixing cocoa, cream or honey
8. Fine mesh sieve or coffee filter for straining cold brew and catching grit

FAQ

Q: Is drinking regular coffee bad for my heart?
A: For most people moderate coffee is fine and might even help your heart, but too much caffeine can raise your blood pressure and bother people with arrhythmias or anxiety. If you get palpitations or dizzy, cut back and talk to your doc.

Q: Can cold brew concentrate or espresso be "too strong" and harmful?
A: Yes they can be very concentrated. Cold brew concentrate (250 g per 1 L) and double-shot espresso are high in caffeine per ounce, so dilute the concentrate, or drink smaller servings. High caffeine means jitteriness, sleep loss, and higher heart rate if you overdo it.

Q: Are bulletproof additions like butter and MCT oil bad for you?
A: They add lots of calories and saturated fat, so using them sometimes is ok if you need the energy, but daily use can raise cholesterol and weight for some people. If you have heart disease or high cholesterol choose plant milk or skip the butter.

Q: Is decaf a healthy swap?
A: Decaf still has antioxidants and much less caffeine so it's a good option if you want less buzz. It may have tiny caffeine traces depending on the process, but generally it is safe for most people.

Q: Can coffee or instant coffee cause harmful chemicals like acrylamide?
A: Roasting makes small amounts of acrylamide, but levels in normal coffee drinking are low and not shown to be a big risk. Avoid super burnt, charred coffee if you want to minimize it.

Q: How long can brewed or cold brew coffee sit before it goes bad?
A: Freshly brewed coffee tastes best within hours, keep it covered and refrigerated and use within 48 hours. Cold brew concentrate kept in the fridge is usually fine for up to about 1 to 2 weeks, but smell and taste it before using, if it smells off toss it.

Is This Coffee Bad For You? Recipe Substitutions and Variations

Brewed coffee (drip or pour-over)
- French press: use 16 g coarse grounds with 240 ml water for a fuller body
- Espresso Americano: double shot (60 ml) plus hot water to 240 ml for similar strength
- Cold brew diluted 1:1: mix concentrate with equal water to reach ~240 ml
- Instant coffee: 1.8–2 g granules stirred into 240 ml hot water for a quick swap
Whole milk (for lattes)
- Skim milk: same 60 ml, less fat and lighter mouthfeel
- Unsweetened almond or soy milk: 60 ml, dairy free but froths less
- Oat milk: 60 ml, creamier plant option that froths well
- Half and half (mix of milk and cream): use a bit less if you want richer taste
Sugar (granulated)
- Honey: ~3/4 tsp for 1 tsp sugar, will add floral flavor
- Maple syrup: 1 tsp swap, gives a warm caramel note
- Coconut sugar: 1:1 swap, more brown sugar like taste
- Stevia or monk fruit: tiny amount to taste, zero calories but much sweeter
Unsalted butter (bulletproof style)
- Ghee: 1 tbsp, nutty and lactose free
- Coconut oil: 1 tbsp, dairy free and blends well with MCT
- MCT oil alone: 1 tbsp if you want the quick energy boost without butter
- Nut butter (almond or peanut): 1 tbsp, adds protein and thickness

Pro Tips

– Weigh beans and grind right before brewing, not the night before, stale grounds flatten the flavor and you wont get the brightness you paid for.

– Preheat your kettle, dripper and mug so the water keeps its heat, cold equipment steals extraction and makes your cup weak.

– When espresso is off, tweak the grind and distribution in tiny steps, tamp even, and taste after each change, youll dial it in faster than you think.

– For milk drinks, heat milk gently then stretch and fold it slowly, tap and swirl the pitcher to remove big bubbles, that gives silky foam instead of frothy suds.

Is This Coffee Bad For You? Recipe

Recipe by Sam Ecclestone

0.0 from 0 votes

I dug into the science of Good Morning Coffee to create a recipe that reveals how simple brewing choices can influence metabolism and immunity in ways most people overlook.

Servings

servings

Calories

kcal

Equipment: 1. Electric kettle (variable temp is best for 92 to 96 C water)
2. Digital kitchen scale (weights matter, use grams)
3. Burr grinder for medium/coarse/fine settings, depending on method
4. French press or pour-over dripper (V60/Chemex) plus paper filters if using pour-over
5. Espresso machine or dedicated espresso maker and a tamper for even puck compression
6. Blender or milk frother for bulletproof blends and steamed/frothed milk
7. Milk pitcher and a small whisk or spoon for mixing cocoa, cream or honey
8. Fine mesh sieve or coffee filter for straining cold brew and catching grit

Ingredients

Brewed coffee (drip or pour-over), per 240 ml cup: 15 g freshly ground coffee, 240 ml filtered water
French press, per 240 ml cup: 16 g coarse-ground coffee, 240 ml filtered water
Espresso (double shot): 18-20 g finely ground coffee, yields about 60 ml espresso
Cold brew concentrate, per 1 L: 250 g coarse-ground coffee, 1 L filtered water
Cold brew ready-to-drink, per 1 L: 125 g coarse-ground coffee, 1 L filtered water
Instant coffee, per 240 ml cup: 1 tsp (1.8-2 g) instant coffee granules, 240 ml hot water
Decaffeinated brewed coffee, per 240 ml cup: 15 g decaf coffee, 240 ml filtered water
Whole milk (for lattes/café style), per cup: 60 ml whole milk
Skim milk, per cup: 60 ml skim milk
Almond or soy milk (unsweetened), per cup: 60 ml plant milk
Sugar (granulated), typical add: 1 tsp (4 g) per cup
Honey, typical add: 1 tsp (7 g) per cup
Heavy cream, typical add: 1 tbsp (15 ml) per cup
Non-dairy creamer, typical add: 10 ml per cup
Unsalted butter (for bulletproof style), per cup: 1 tbsp (15 g)
MCT oil or coconut oil (for bulletproof style), per cup: 1 tbsp (15 ml)
Cocoa powder (for mocha), per cup: 1 tsp (2 g)
Ground cinnamon, per cup: 1/2 tsp (1 g)

Directions

Gather everything: brewed coffee (for each 240 ml cup use 15 g fresh grounds and 240 ml filtered water), French press (16 g coarse grounds and 240 ml water), espresso (18 to 20 g fine for a double shot that yields about 60 ml), cold brew concentrate (250 g coarse grounds per 1 L water), cold brew ready to drink (125 g coarse per 1 L), instant (1 tsp or
8 to 2 g per 240 ml hot water), decaf brewed (15 g decaf per 240 ml), whole milk 60 ml, skim milk 60 ml, almond or soy milk 60 ml unsweetened, sugar 1 tsp (4 g), honey 1 tsp (7 g), heavy cream 1 tbsp (15 ml), non dairy creamer 10 ml, unsalted butter 1 tbsp (15 g), MCT or coconut oil 1 tbsp (15 ml), cocoa powder 1 tsp (2 g), ground cinnamon 1/2 tsp (1 g). Put a kettle, scales, grinder, French press or dripper, tamper and a blender or milk frother nearby.
Grind and water temp rules: use medium grind for drip or pour over, coarse for French press and cold brew, fine for espresso, no grind for instant. Heat water to about 92 to 96 C for hot methods, room temp or cold for cold brew. Weights matter so use a scale.
Drip or pour over (240 ml): weigh 15 g medium ground, bloom with about 40 to 50 ml water for 30 seconds, then pour slowly in concentric circles to reach 240 ml total; target brew time about
5 to
5 minutes. Pour faster if tastes sour, slower if bitter.
French press (240 ml): add 16 g coarse ground, pour 240 ml hot water, stir once, cover and steep 4 minutes, then plunge slowly to avoid grit. Pour immediately to prevent over extraction.
Espresso double shot (about 60 ml): dose 18 to 20 g fine ground, distribute and tamp evenly, brew for about 25 to 30 seconds aiming for 60 ml yield. Adjust dose or grind if extraction is too fast or too slow.
Cold brew options: for concentrate use 250 g coarse per 1 L water, steep 12 to 18 hours in fridge, then strain; for ready to drink use 125 g per 1 L, same steep time. Dilute concentrate to taste, typical 1 part concentrate to 2 parts water or milk, serve over ice.
Instant and decaf: for instant dissolve 1 tsp (
8 to 2 g) granules in 240 ml hot water; for decaf brew like regular coffee using 15 g decaf per 240 ml water, same grind and temp rules apply.
Milk, cream and non dairy tweaks: for lattes or cafe style use about 60 ml whole milk per cup and steam or heat and froth; skim or almond or soy use same volume. Heavy cream 1 tbsp or non dairy creamer 10 ml add for richness. For mocha add 1 tsp cocoa powder to hot espresso or brewed coffee and whisk until smooth, sprinkle 1/2 tsp ground cinnamon on top if you like.
Bulletproof and sweetening: for bulletproof style add 1 tbsp unsalted butter and 1 tbsp MCT or coconut oil to a hot cup and blend for 20 to 30 seconds until frothy; sweeten with sugar 1 tsp or honey 1 tsp per cup and adjust to taste.
Finishing tips and storage: taste as you go, adjust grind, dose, brew time and dilution; store cold brew in the fridge up to 2 weeks, brewed coffee best within 30 minutes for optimal flavor, espresso drinks are best made and served right away. Dont be afraid to tweak milk type, sweetener amounts or add cocoa and cinnamon to make it yours.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.