Instant Coffee is Bad for Health

Instant Coffee is Bad for Health

Coffee is one of the most widely consumed beverages in the world, with an estimated 2.25 billion cups consumed daily. Among the different forms, instant coffee has gained immense popularity due to its convenience, affordability, and quick preparation. However, behind the ease of use, growing scientific evidence suggests that instant coffee may not be the healthiest choice compared with freshly brewed alternatives. This article examines in detail why instant coffee can be harmful to health, drawing upon research-based facts.

1. What is Instant Coffee?

Instant coffee is made from brewed coffee that has been freeze-dried or spray-dried into granules or powder. When hot water is added, the powder dissolves to recreate a cup of coffee.

Processing impact: Unlike freshly brewed coffee, instant coffee undergoes extensive industrial processing, which reduces the natural oils, antioxidants, and beneficial compounds (Farah & Donangelo, 2006).

Additives: Many commercial instant coffees may contain stabilisers, artificial flavourings, and preservatives.

2. Nutritional Profile of Instant Coffee

Compared to ground coffee, instant coffee typically contains:

Lower levels of antioxidants: A study published in the Journal of Agricultural and Food Chemistry found that instant coffee has significantly fewer polyphenols and chlorogenic acids than freshly brewed coffee (Farah & Donangelo, 2006).

Less caffeine: On average, a cup of instant coffee contains 30–90 mg of caffeine, compared to 70–140 mg in brewed coffee (Mayo Clinic, 2021). While lower caffeine may seem beneficial for some, it also reduces potential positive effects like enhanced alertness and metabolism.

Presence of acrylamide: Instant coffee contains almost twice as much acrylamide (a chemical formed during roasting) compared to fresh coffee, according to the European Food Safety Authority (EFSA, 2015). Acrylamide is classified as a “probable human carcinogen” by the International Agency for Research on Cancer (IARC, 1994).

3. Potential Health Risks of Instant Coffee

3.1 Acrylamide and Cancer Risk:

Acrylamide exposure has been associated with an increased risk of certain cancers in animal studies.

A report by the US National Cancer Institute suggests that while human data are still inconclusive, long-term exposure to high levels of acrylamide in food and beverages is concerning (NCI, 2017).

3.2 Digestive Problems:

Instant coffee is generally more acidic than brewed coffee, which may irritate the stomach lining.

Studies show that people with gastro-oesophageal reflux disease (GERD) may experience worsened symptoms after consuming instant coffee compared to filter or cold-brew varieties (Harvard School of Public Health, 2021).

3.3 Heart and Nervous System Effects

The imbalance of caffeine and other bioactive compounds in instant coffee can lead to palpitations, increased heart rate, and anxiety in sensitive individuals.

The lack of beneficial compounds such as cafestol and kahweol (present in brewed coffee) means that instant coffee provides fewer protective effects for cardiovascular health (Farah & Donangelo, 2006).

3.4 Reduced Antioxidant Protection

Antioxidants play a critical role in protecting cells from oxidative stress. Research published in Food Chemistry confirmed that instant coffee loses up to 40% of its antioxidant capacity during processing (Daglia, 2012).

This reduction may contribute to accelerated ageing and higher risk of degenerative conditions.

4. Myths vs. Facts about Instant Coffee

Myth: Instant coffee is as healthy as brewed coffee.

Fact: Multiple studies prove that brewed coffee has significantly more beneficial compounds (Farah & Donangelo, 2006).

Myth: The lower caffeine content makes instant coffee safer.

Fact: While lower caffeine reduces jitteriness, the loss of beneficial antioxidants and the presence of acrylamide make it less safe overall (EFSA, 2015).

Myth: Instant coffee does not affect digestion.

Fact: Its higher acidity can worsen acid reflux and stomach irritation (Harvard School of Public Health, 2021).

5. Who Should Avoid Instant Coffee?

Pregnant and breastfeeding women – advised to limit acrylamide and caffeine exposure (NCI, 2017).

People with gastric issues – such as GERD or ulcers.

Individuals sensitive to caffeine – who may still experience nervousness and palpitations.

Those seeking health benefits from coffee – as brewed coffee offers far more protective compounds.

6. Healthier Alternatives to Instant Coffee

Filter coffee: Rich in antioxidants, lower acrylamide levels, and balanced caffeine.

Cold brew: Less acidic, smoother, and gentler on the stomach.

Espresso or freshly brewed drip coffee: Offers natural flavour and maximum nutrient retention.

Herbal substitutes: For those needing caffeine-free options, chicory coffee or herbal teas provide a healthy alternative.

Conclusion :

While instant coffee offers convenience, its long-term health impact raises concerns. The high acrylamide content, reduced antioxidant levels, and potential digestive and cardiovascular risks make it a less desirable choice. Scientific evidence increasingly supports brewed alternatives such as filter coffee or cold brew as healthier options. For individuals seeking both the pleasure and the protective benefits of coffee, it is advisable to avoid instant varieties and adopt fresher, less processed forms.

References

Daglia, M. (2012). Polyphenols as antimicrobial agents. Food Chemistry, 130(3), 585–590.

EFSA (2015). Acrylamide in food. European Food Safety Authority. Retrieved from https://www.efsa.europa.eu/en/topics/topic/acrylamide

Farah, A., & Donangelo, C. M. (2006). Phenolic compounds in coffee. Journal of Agricultural and Food Chemistry, 54(11), 4016–4025.

Harvard T.H. Chan School of Public Health (2021). Coffee and health. Retrieved from https://www.hsph.harvard.edu/nutritionsource/food-features/coffee/

IARC (1994). Some industrial chemicals. IARC Monographs on the Evaluation of Carcinogenic Risks to Humans, Vol. 60. Lyon, France: IARC.

Mayo Clinic (2021). Caffeine: How much is too much? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/caffeine/faq-20057965

National Cancer Institute (2017). Acrylamide and cancer risk. Retrieved from https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/acrylamide-fact-sheet