The purported benefits of chlorogenic acid include better glucose and insulin regulation, decreased blood pressure, and improved cardiovascular function. But what do the research studies say about this compound? Can it really benefit our health?
There is a wide range of naturally occurring acids in a cup of coffee, but among these, chlorogenic acid is the most prevalent. In fact, many different plants contain the compound, but coffee provides substantially higher concentrations than any other food source. In terms of structure, chlorogenic acid is an ester of caffeic acid and the 3-hydroxyl position of L-quinic acid.
Let’s take a look at the health claims in more detail and see what the research says.
There have been numerous studies investigating the link between chlorogenic acid and blood pressure;
A randomized, controlled trial demonstrated that 140 mg per day of chlorogenic acid could decrease blood pressure. In this study, all participants who took chlorogenic acid had “significantly reduced” blood pressure readings shortly after ingestion compared to placebo.
In another randomized study, participants were asked to consume no coffee and 40 grams of black coffee. Compared to no coffee, regularly drinking black coffee decreased both systolic and diastolic blood pressure readings by a small amount.
A systematic review of randomized trials concludes that the available evidence suggests chlorogenic acid intake causes a statistically significant, moderate reduction in systolic and diastolic blood pressure.
Another proposed benefit of chlorogenic acid is improved glycemic control. The wealth of observational studies on coffee drinkers as well as the randomized clinical trials cited below show that chlorogenic acid can beneficially affect glucose and insulin levels and may play a role in improving glycemic control.
In a randomized crossover trial, 1 gram of chlorogenic acid significantly reduced glucose levels (by <0.7 mmol/L) and insulin levels (by -73 pmol/L) levels 15 minutes following an oral glucose tolerance test.
A randomized, controlled, double-blind study tested oral chlorogenic acid versus placebo in patients with impaired glucose tolerance. The participants either consumed 400 mg of chlorogenic acid three times per day or a placebo. After a 12-week intervention period, the patients taking chlorogenic acid had decreased fasting blood glucose, lower rates of insulin secretion, and an improved lipid (cholesterol) profile.
Atherosclerosis (the buildup of arterial plaque) is an epidemic and the biggest killer in the modern world. While our overall lifestyle can either positively or negatively affect the risk factors involved in developing the disease, some observational studies suggest coffee may be cardioprotective.
For instance, there is an inverse association between coffee and cardiovascular mortality, and researchers have hypothesized that this may be due to coffee’s chlorogenic acid content.
However, as always, we cannot imply causation from a correlation, so what do controlled studies indicate? The human studies cited below show that chlorogenic acid can reduce some of the risk factors for cardiovascular disease. Animal studies go one step further, and they demonstrate that chlorogenic acid helps prevent atherosclerosis.
A randomized, controlled study in human volunteers showed that intake of coffee high in chlorogenic acid (light roasts) improved postprandial blood flow and endothelial function. This effect was observed in a single (one cup) intake of coffee.
Placebo-controlled, randomized human trials show that chlorogenic acid intake equivalent to 2 cups of coffee results in “significantly higher” plasma chlorogenic acid, meaning that the compound is well absorbed. They also show that there is a significant reduction in blood pressure.
In a study on insulin-resistant mice with hyperlipidemia (excessive cholesterol levels), intravenous chlorogenic acid administration resulted in vastly reduced cholesterol (<44%) and triglyceride (<55%) levels. Of course, humans are not mice, and we certainly don’t consume chlorogenic intravenously. However, this provides more evidence that chlorogenic acid can exert substantial effects in the body.
In a mice study, chlorogenic acid was shown to promote cholesterol efflux as well as significantly reduce the development of atherosclerotic plaque.
The amount of chlorogenic acid in coffee significantly varies depending on the roasting time.
For example, 104 samples of coffee found that the chlorogenic acid content varied from 6 mg to 188 mg per serving.
With such a substantial variation, here’s a breakdown of the chlorogenic acid content in espresso by roast level:
If you're interested in the health benefits of chlorogenic acid, we recommend trying our light roast Biodynamic Coffee – Rubicon
There's something about a great cup of coffee that helps start the day off right. But that amazing aroma and flavour depend on the coffee beans, water temperature, brewing method, and grind size. If the coffee beans are not ground correctly, it can result in an under-extracted or over-extracted brew, which will affect the overall taste of the coffee. Given these variables it’s crucial to grind the coffee beans properly to get the best cup of coffee.
Now let's take a look at some popular ways to grind coffee:
Blade grinders are the most common type of coffee grinders, and they’re also the most affordable. The blade grinder works by chopping the coffee beans into smaller pieces. Blade grinders are simple to use, but the grind size is inconsistent, which can easily result in over-extracted or under-extracted coffee which will affect the taste. Still, if you don't drink coffee regularly and want to grind your whole bean coffee just before brewing, this can be a good option.
Burr grinders are the preferred method of grinding coffee for coffee lovers. Unlike blade grinders, burr grinders have two abrasive surfaces that crush the coffee beans into a consistent grind size. The grind size can be adjusted by changing the distance between the burrs. Electric burr grinders are more expensive than blade grinders, but if you are a regular coffee drinker, they can be worth the investment for a better cup of coffee.
Hand burr grinders are great for coffee lovers who want a consistent grind, portability, and don't mind supplying the manual power. They are a great value and let you "earn your coffee" with a 30-second morning ritual that works even when there's no electricity. Some of the best ones offer a wide range of grind size adjustments – from very fine espresso all the way to french press. For these reasons, it's our favourite method.
Since you're getting freshly roasted coffee, why not have us grind it for you too? Our recommendation is that if your using the coffee within 3 to 4 weeks of the roast date, this is probably a better option than using a blade grinder (as mentioned above). We use a Mahlkönig EK43 that provides a highly consistent grind, so you can enjoy your Biodynamic Coffee right away!
Caffeine is a natural stimulant that can improve focus, concentration, and alertness. Studies have also suggested that caffeine can improve physical performance and endurance, and may also help to reduce the risk of certain diseases such as type 2 diabetes, Parkinson's disease and liver cancer.
These are a group of antioxidants that are found in coffee. Studies have suggested that chlorogenic acids may help to lower blood pressure, improve blood sugar control, and reduce the risk of certain types of cancer.
This compound is found in green coffee beans, and it is converted into nicotinic acid (vitamin B3) when roasted. This compound is also associated with reducing the risk of type 2 diabetes.
These are compounds that are formed during the roasting of coffee. They are associated with reducing the risk of liver disease and certain types of cancer.
These compounds are found in coffee oils and are associated with reducing the risk of certain types of cancer and heart disease.
Bonus: Coffee also contains minerals such as magnesium and potassium.
It's important to note that the health benefits of coffee are still being studied, and to be mindful that excessive caffeine intake can increase anxiety and insomnia. Additionally, adding sugar to coffee can negatively impact the positive health benefits. We recommend one or 2 cups a day and to avoid drinking coffee in the afternoon or evening.
The amazing story of John and Molly Chester's journey from dilapidated abandoned farm to thriving ecosystem.
Apricot Lane Farms is home to the award-winning, critically acclaimed feature documentary The Biggest Little Farm, which was shortlisted for an Academy Award in 2020. Directed by filmmaker and farmer John Chester, the film is a testament to the complexity of nature and an epic odyssey to attempt to farm within a reawakening ecosystem.
Apricot Lane Farms is located in Southern California and is renowned for its sustainable farming practices and delicious, healthy produce. Founded by John and Molly Chester in 2011, the farm's journey from a barren wasteland to a thriving ecosystem is nothing short of remarkable.
John and Molly Chester's journey began when they left their jobs in Los Angeles to pursue their dream of owning a farm. They purchased 200 acres of land in Moorpark, California, that was nothing more than a barren wasteland, devoid of any vegetation or wildlife. They faced numerous challenges in their early days on the farm, including soil erosion, lack of biodiversity, and pests.
To tackle these issues, John and Molly turned to regenerative farming practices, which prioritize the health of the soil and ecosystem. Regenerative farming practices focus on restoring soil health, reducing water usage, and increasing biodiversity by using techniques like cover cropping, crop rotation, and natural pest control methods.
One of the key components of regenerative farming practices is soil health. Healthy soil is critical for producing nutrient-dense crops and supporting a thriving ecosystem. When John and Molly arrived at the farm, the soil was severely degraded due to years of conventional farming practices. They implemented techniques like cover cropping, where they planted a variety of cover crops like oats, rye, and vetch, which helped to restore the soil's health and prevent erosion.
Another crucial aspect of regenerative farming is biodiversity. Biodiversity is essential for creating a healthy ecosystem, as it promotes natural pest control and soil fertility.
To increase biodiversity, John and Molly planted a variety of crops, including vegetables, fruits, and grains, and added animals like chickens, pigs, and cows to the farm. This helped to create a natural balance where pests and diseases were kept in check without the need for harmful chemicals.
However, the journey to a thriving farm was not easy for John and Molly. They faced numerous challenges along the way, including a devastating drought that left them without water for their crops and animals. Despite these challenges, they remained committed to their vision of creating a sustainable, regenerative farm that produced healthy food for their community.
Today, Apricot Lane Farms is a thriving ecosystem that produces a diverse range of crops and animal products. The farm is home to over 75 different types of fruits and vegetables, including heirloom tomatoes, berries, and citrus fruits. They also produce a range of animal products like eggs, chicken, and pork, all of which are raised using regenerative farming practices.
The success of Apricot Lane Farms shows that regenerative farming practices can help create a functioning ecosystem that produces healthy food while protecting the environment. By prioritizing soil health, biodiversity, and natural pest control methods, John and Molly were able to transform a barren wasteland into a thriving ecosystem that produces some of the best food in Southern California. Their story is an inspiration to anyone who wants to pursue sustainable farming practices and make a positive impact on the environment.
The success of Apricot Lane Farms shows that regenerative farming practices can help create a functioning ecosystem that produces healthy food while protecting the environment. By prioritizing soil health, biodiversity, and natural pest control methods, John and Molly were able to transform a barren wasteland into a thriving ecosystem that produces some of the best food in Southern California. Their story is an inspiration to anyone who wants to pursue sustainable farming practices and make a positive impact on the environment.
First, you'll need a compost bin. You can purchase one online or at your local garden store, or you can even make one yourself using a large container with a lid. Just be sure it's well-ventilated and has drainage holes.
Next, you'll need to start collecting compostable materials. This includes things like fruit and vegetable scraps, coffee grounds, tea bags, eggshells, yard waste (like leaves and grass clippings), and even shredded paper and cardboard. Avoid adding meat, dairy, and oily foods, as they can attract pests and slow down the composting process.
Once you have your compost bin and materials, it's time to start composting! Begin by adding a layer of dry materials (like leaves or shredded paper) to the bottom of your bin. Then, add a layer of wet materials (like food scraps or grass clippings) on top. Repeat this process, layering dry and wet materials until your bin is full.
Be sure to turn your compost regularly with a pitchfork or shovel to help speed up the decomposition process. You can also add water to keep it moist, but be careful not to over-water and create a soggy mess.
After a few months, you should have rich, dark compost ready to use in your garden or houseplants. Spread it over your soil or mix it in with potting soil for a nutrient boost.
Composting is a simple and rewarding way to reduce waste and create healthy soil. Happy composting!
Are you a more visual learner? Click on the video below to learn the basics of establishing your own backyard compost bin with Amy Smart & Kiss the Ground co-founder, Finian Makepeace
Finian Makepeace is a pioneer in the regenerative agriculture and carbon sequestration, who co-founded Kiss the Ground, an NGO that aims to educate and inspire people to regenerate the earth's soil. He is an author, speaker, and advocate for regenerative agriculture practices, including regenerative grazing, composting, and cover cropping. He is also known for his work in regenerative agriculture education, as well as his efforts to help farmers and ranchers transition to regenerative practices. He has written a book called "Kiss the Ground" and also appears in documentaries such as "Kiss the Ground" and "The Need to Grow"
1. Promotes higher yields and crop resilience
2. Eliminates the need for chemical fertilizers
3. Improves contaminated, compacted, and marginalized soils
4. Enhances water infiltration and water-holding capacity
5. Provides carbon sequestration
6. Provides an essential element for regenerative gardening
As mentioned, mold can cause coffee beans to develop off-flavors and aromas, which will make the coffee taste bad. One of the things people say they love about Biodynamic Coffee is the taste – it's no accident. We take our coffee seriously.
Mold can also be a health hazard. Some types of mold produce mycotoxins, which are toxic compounds that can cause serious health problems if consumed in large quantities. There are many health benefits associated with drinking coffee. Why negate these with mycotoxin contaminated coffee?
Mold can also affect the storage and transport of coffee beans. If mold is present, it can cause the beans to spoil more quickly, resulting in a loss of quality and freshness – who wants that? Many of our customers say they find that our coffee retains it's freshness and flavors longer than other coffees. We certainly agree.
It costs more to test every harvest we receive for mold but we think it’s worth it to make sure our coffee has great tasting flavors and aromas, and that it’s the cleanest and healthiest coffee you can buy!
Mycotoxins are toxic compounds produced by certain types of mold, which can have negative health impacts. The negative health impacts of mycotoxins can vary depending on the type of mycotoxin and the amount consumed.
Some of the negative health impacts of mycotoxins include:
Some people may be more sensitive to mycotoxins than others, and long-term exposure can increase the risk of negative health impacts. So, it's important to take steps to reduce the risk of exposure to mycotoxins, and avoiding products that may be contaminated.
Brown paper filters are unbleached, natural filters that have not been chemically treated. These filters are made from renewable resources, and are compostable along with the coffee grounds. They also have a minimal environmental impact during the manufacturing process, as they do not require bleaching chemicals or dyes.
However, for those with very sensitive palates, brown paper filters can impart a slight paper taste, which is the reason that some choose to rinse the filter before brewing.
Brown paper filters also allow more oils and micro-grounds to pass through, resulting in a slightly thicker and richer cup of coffee.
Oxygen bleached filters are chemically treated with oxygen, which removes impurities and creates a white color. Oxygen bleached filters can also be composted along with the used coffee grounds.
In terms of taste, oxygen bleached filters have a milder taste than brown paper filters so they could require less rinsing which could help conserve water and energy. They typically allow less coffee oils and fewer micro-grounds to pass through, resulting in a cleaner cup of coffee.
These filters are the least environmentally friendly option. The bleaching process produces harmful dioxins, which are released into the environment. The manufacturing process also requires more chemicals, making chlorine bleached filters less environmentally friendly than brown paper or oxygen bleached filters.
In terms of taste, they allow the least amount of oils and micro-grounds to pass through, resulting in a lighter cup of coffee. Now...
An impactful quote from Woody Harrelson as seen in the award winning 2020 documentary titled Kiss the Ground. Narrated by Harrelson, this groundbreaking documentary shows, "by regenerating the world’s soils, we can completely and rapidly stabilize Earth’s climate, restore lost ecosystems and create abundant food supplies." Catch Kiss the Ground streaming on all major streaming services or host a screening in your community!
]]>It's easy to obsess over the techniques to get a great tasting pour over coffee but it really comes down to a few basic principles. One of our favourite coffee aficionados is James Hoffmann; while we prefer using a ceramic dripper over plastic for aesthetic, ecological and health reasons, James does an amazing job of explaining the steps that he and his team found work best.
You will need a pour over dripper (such as a Chemex, Hario V60, Origami or Loveramics), coffee beans, a grinder, a kettle, a scale, and a coffee mug.
Using a burr grinder, grind coffee beans to a medium-fine consistency (finer is better for lighter roasts). Use approximately 15-18 grams of coffee for every 250 ml of water.
Fill the kettle with water and heat it to about 93-96°C (hotter is better for lighter roasts).
Place a paper filter in the dripper and rinse it with hot water to remove any paper taste. This will also help pre-heat the dripper.
Add the coffee grounds to the coffee maker and shake it gently to level the grounds.
Pour a small amount of water (about 60-70 ml) onto the coffee grounds and wait for 30-45 seconds to allow the coffee to "bloom". This helps to release carbon dioxide and improves the flavor of the coffee.
Slowly and steadily pour the remaining hot water over the coffee grounds, making sure to wet all the coffee evenly. Wait for the coffee to drain through the filter and into the mug.
Once the coffee has drained, remove the pour over coffee maker and enjoy your freshly brewed coffee.
Charles Massy is an Australian author, farmer, and speaker, best known for his book "Call of the Reed Warbler: A New Agriculture, A New Earth." He is a proponent of regenerative agriculture, which is a holistic approach to farming that aims to improve the health of the soil and ecosystem, increase biodiversity, and reduce the use of synthetic inputs. He is also a advocate of Holistic Management, a framework that helps farmers and ranchers make holistic decisions and manage their land, water, wildlife, and livestock.
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