For years, coffee has been both loved and sometimes criticised, but the health picture surrounding it has drastically changed. Where coffee once faced negative press, research now shows it’s packed with health benefits, from improving heart health to boosting cognitive function and even reducing the risk of Type 2 diabetes. Thanks to compounds like polyphenols, melanoidins, and trigonelline, coffee is now seen as a beverage that can promote good health when consumed in moderation.

But did you know that how you prepare your coffee can have just as big an impact on your health as the cup itself? Below, we explore how different types of coffee benefit your health, and we’ll also look at what happens to your body throughout the day as you sip your favourite brew.

What Happens After That First Sip: The Caffeine Effect Through the Day

Caffeine has an immediate and potent impact on our body and mind. Here’s a breakdown of what happens after that first sip, and how different types of coffee can play a role in supporting your health.

8:00 AM: The First Sip

For most people, the day begins with coffee. But how soon do you start feeling the effects? Initially, the first few sips of coffee provide a psychological boost, often because you expect it to wake you up and help you power through the day. This "placebo effect" is typical for coffee drinkers who are used to the ritual, but once the caffeine enters your bloodstream, the real benefits begin.

Our Bodies and Adenosine: What Happens Before You Drink Coffee

Our bodies follow a natural sleep/wake cycle controlled by a neurotransmitter called Adenosine Triphosphate (ATP). This molecule is responsible for our energy levels throughout the day. As ATP is used up during waking hours, more Adenosine is released, contributing to that tired feeling. As the day progresses, this buildup of Adenosine interacts with receptors in the brain, making us feel sleepy towards the end of the day. At night, our bodies work to break down the Adenosine.

But here’s where coffee comes in: when you wake up, your body starts releasing Adenosine to prepare you for the day, which can leave you feeling groggy. When you drink coffee, the caffeine binds to the same receptors as Adenosine, effectively blocking its sleepy effect and helping you feel more awake and alert.

8:20 AM: The Energy Boost

Caffeine is absorbed into your bloodstream after about 20 minutes, and this is when the physical effects start. You’ll feel your energy levels rise as your heart rate increases and adrenaline is released into your system. Your mind will become clearer, your focus sharper, and you’ll feel more alert, making it easier to handle any tasks ahead. For this reason, an espresso or black coffee in the morning can be a quick and effective pick-me-up for the brain.

Espresso – The Best Coffee for Brain Health

Espresso, made by forcing hot water through finely-ground coffee beans, is particularly beneficial for brain health. Espresso-based coffees contain bioactive compounds such as chlorogenic acid, an antioxidant linked to lower risks of Alzheimer’s, high blood pressure, and heart disease. This makes espresso an ideal choice for a mental boost first thing in the morning.

8:30 AM: Nature Calls

While the increased energy is great, caffeine acts as a diuretic, making you feel the need to urinate. But don’t worry, this doesn’t mean you’re becoming dehydrated. In fact, coffee can still contribute to your daily hydration needs, especially when consumed in moderation.

9:00 AM: Gut Health Benefits

A little later in the morning, you may start to feel the effects of coffee on your digestive system. Coffee has been shown to stimulate bowel movements by increasing gut motility. So, if you’re feeling a bit of a rumble, that’s your coffee working to keep your digestion on track.

Filtered Coffee – The Best Coffee for Heart Health

For a heart-healthy boost, filtered coffee is your best option. Coffee that’s brewed through a filter, such as an Aeropress, Cafetier, or traditional filter machine, contains beneficial compounds like melanoidins, which are linked to improved gut health and lower rates of cardiovascular disease. A study in Norway found that those who drank filtered coffee had lower rates of artery disease and death. Since filtered coffee contains fewer diterpenes (compounds that can raise cholesterol), it’s a good choice for heart health.

11:00 AM: The Dreaded Caffeine Crash

After a few hours of heightened energy, many coffee drinkers experience the infamous "caffeine crash." You may feel tired, irritable, or find it difficult to concentrate. This is your body’s response to the caffeine leaving your system. If you find this happening frequently, try moderating your intake or switching to a milder brew.

12:00 PM: The Craving

At this point, your brain is craving another cup. Since the caffeine has left your system, the receptors in your brain still expect another hit. This craving often leads many people to reach for an afternoon cup, perpetuating the cycle of caffeine consumption.

Cold Brew – The Best Coffee for Your Waistline

If you're watching your waistline, cold brew is a great option. Made by steeping coffee grounds in water for 12–24 hours, cold brew is less acidic and bitter than regular coffee, which means you’re less likely to add sugar or syrups. This can help you avoid unnecessary calories. Plus, the slow brewing process results in a coffee that’s packed with bioactive compounds, so it can give you a nice afternoon energy boost without the jitters.

The Best Coffee for Your Health: What Type Should You Choose?

While the effects of coffee are universal, the health benefits of different types of coffee can vary depending on how they’re made. Let’s look at the top choices for a healthier cup:

For Antioxidants: Filter Coffee

Filter coffee is full of antioxidants, including melanoidins, which help protect your body from cell damage. It’s a great choice for those looking to improve heart health, as it has fewer diterpenes than unfiltered coffee. Filtered coffee is also known for its ability to aid in digestion, thanks to its high antioxidant content.

For Brain Health: Espresso

Espresso is packed with bioactive compounds that help prevent the build-up of toxic proteins in the brain, which can reduce the risk of neurodegenerative diseases like Alzheimer’s. Espresso’s high concentration of chlorogenic acid is beneficial for both brain and heart health.

For Your Waistline: Cold Brew

Cold brew coffee has a higher concentration of bioactive compounds compared to regular filter coffee, making it a great option for those looking to boost metabolism and improve energy levels. Its lower acidity also makes it easier on your stomach, reducing the risk of digestive discomfort.

For Decaf Lovers: Health Benefits Without the Jolt

If you love coffee but want to avoid the caffeine, decaf coffee still offers many of the health benefits of regular coffee. Decaf contains chlorogenic acid and antioxidants, which can help with everything from heart health to cognitive function, without the stimulating effects of caffeine. Some studies even suggest that decaf drinkers may be healthier than those who avoid coffee altogether.

How to Get the Most Out of Your Coffee

To make the most of your coffee, keep in mind how it’s prepared. For example, try to limit added sugars and syrups, as they can increase the calorie content of your coffee without providing any added health benefits. If you like to add milk, choose a lower-fat option or try plant-based milks for a healthier alternative. Adding spices like cinnamon, cardamom, or nutmeg can provide extra flavour without the added sugar or calories.

Tiki Tonga's Premium Blends for Every Health Need

At Tiki Tonga, we believe that coffee should enhance your health and well-being. Whether you prefer a strong espresso, a smooth cold brew, or a heart-healthy filter coffee, we’ve got something for every taste and lifestyle. Our coffee is ethically sourced, carefully crafted, and roasted to perfection to provide you with the best possible cup every time.

Shop Our Best-Selling Blends Today

Explore our range of premium coffee blends, including:

No. 2 - The Heavy Hitter – Full-bodied, strong, and perfect for a morning kickstart.

No. 12 - The All-Rounder – A balanced brew for every occasion.

No. 24 - Decaf – Enjoy the benefits of coffee without the caffeine.