If you drink coffee (like me!), it’s likely you do it a lot—perhaps daily. 

When it comes to clean living, I’m all about focusing on the things that we’re exposed to most often, because even the smallest changes can reap huge rewards. 

While there have definitely been seasons where I’ve shelved coffee (when healing from PCOS, where I used food as medicine) or drastically limited my intake (during my pregnancies), for the most part—whether full-caff, half-caff or decaf—it’s been a steady part of my life. 

However, when it comes to coffee, there are a few ways we can be exposed to potential toxins, whether from the way the coffee beans are grown or the method by which the coffee is stored or brewed. Let's explore how clean our coffee really is, and then I'll share a glimpse of my morning coffee routine. 

Toxic Exposure From Coffee Beans: Mycotoxins, Pesticides, and Heavy Metals

Mycotoxins

Mycotoxins are a toxic chemical byproduct made by certain molds and fungi. The World Health Organization (WHO) rates mycotoxins as potentially carcinogenic to humans—and unfortunately, studies have found trace amounts of Ochratoxin A (a specific type of mycotoxin) in coffee beans. 

This mold can make its way onto beans through a variety of means—unsanitary conditions, letting beans ferment for too long, or allowing unqualified beans in the mix. This is why coffee “blends” are not ideal, as they mix a variety of cheap beans together.

Now, there is a lot of discussion on how levels of this toxin are minimal, but at Branch Basics we don't believe in the adage of "the dose makes the poison," or that a small amount of chemical exposure is worth negating, because every bit truly does add up.

Instead, we've made it our mission to reduce or eliminate exposure to toxins wherever we can, choosing human-safe options instead.

Pesticides

Unfortunately, conventional coffee farming can also subject your coffee beans to dozens of pesticides, herbicides, and fertilizers. Below are some of the most commonly used chemicals for conventionally-grown coffee crops:

• Glyphosate: This is an herbicide commonly sold as "Roundup" which is used to control unwanted weeds—noted as a probable human carcinogen. 
• Mancozeb: This fungicide (which has been banned in Europe) is used to prevent fungal growth in coffee plants—known to cause health issues such as reproductive toxicity, developmental abnormalities, and potential carcinogenic effects. 
• Endosulfan: A highly toxic insecticide used to kill coffee borer beetles—known to cause neurological damage and reproductive harm.

Several studies have highlighted pesticide residue in conventionally-grown coffee beans as a health concern, but there are ways to mitigate this risk which we'll dive into below, like buying organic.

Heavy Metals

Beyond synthetic chemicals, conventionally grown coffee may also carry trace amounts of heavy metals like cadmium and lead. These metals can come from contaminated soil or industrial pollution near growing regions, and the coffee plants can absorb them through their roots. Additionally, if coffee is sold in metal cans, heavy metals and other chemicals like BPA may leach into the coffee. Even if these levels are low, we know that heavy metals accumulate in the body over time, so limiting your exposure is wise.

Clean Coffee Best Practices

If all of that sounds a little overwhelming, here's the good news: there are simple things you can do to reduce your exposure to these chemicals and make sure each cup of coffee is safe and satisfying. Here are some of my go-to clean coffee tips:

Buy organic

The best way to prevent pesticides and other chemicals from ending up in your food is to buy organic whenever you can—and this includes coffee! 

It's also best to buy single-origin beans. Some coffees are a blend of different beans from different places, which may increase the risk of cross-contamination. With single-origin beans, you lessen that chance. 

I'm a big fan of Kion coffee, which I'll get into more in a bit as I take you through my daily coffee routine. 

Avoid metal coffee canisters

Avoiding coffee sold in metal cans can help you avoid heavy metals or other chemicals (like BPA, present in many metal cans) that can sometimes leach into your coffee. 

Grind your beans each day

Ideally, grinding your coffee beans just before brewing a cup is best. As soon as the beans are ground, the oxidation process starts, which can increase the risk of mold or bacteria growth. Freshly ground beans also retain more antioxidants, letting you reap more of the health benefits of every cup.

Avoid plastic in the brewing process

In some coffee makers, the area where the water is stored and heated is plastic—and boiling liquid in plastic should be avoided. That's because plastic degrades and sheds when in contact with hot liquid, exposing toxic chemicals like bisphenol A (BPA) and phthalates.

BPAs are endocrine disruptors that can lead to a multitude of issues such as infertility and certain types of cancer, whereas phthalates (also called plasticizers) are industrial chemicals that can damage the liver, kidneys and reproductive system.

Many single-serve coffee makers heat water within plastic, and coffee grounds are stored in plastic pods and then heated in that plastic. Altogether, we'd recommend staying away from single serve!

Instead, there are a variety of non-toxic brewing methods on the market today. Wellness Mama has a wonderfully descriptive article on non-toxic coffee makers that outlines these options. Personally, our three favorite, tried-and-true methods of brewing are using a French press (my daily routine), a percolator (Marilee uses!) and a pour over.

Be smart about storage

Keeping your beans tightly sealed in an air-tight glass container (not plastic) can help prevent moisture, which prevents mold growth. And making sure your beans are stored away from heat or light also helps them from picking up other odors around your kitchen!

The Verdict On Coffee? Keep the Health Benefits by Opting for Clean Practices

When you opt for organic coffee and use the tips listed above to avoid potential toxin exposure, coffee truly has so many positive health benefits. Beyond being delicious, coffee is a wonderful source of antioxidants, and has been shown to reduce your risk of stroke, Parkinson’s, Alzheimer’s, and certain types of cancer. 

This Healthline article on 13 Health Benefits of Coffee, Based on Science goes into more detail on all the positive impacts a daily cup (or two!) can have when you enjoy high-quality coffee. 

Allison’s Morning Coffee Routine

I made the switch to grinding coffee beans just before brewing and using a French Press daily, and I couldn’t be happier with my routine. I get all the health benefits of coffee without exposing myself to toxins.  

So, without further ado, here's how I start my day:

• I wake up around 5:30 am. With a 2 and 4-year-old in the house, really any noise will wake them, so if I start my morning “grind,” they’ll be up quickly afterwards—a risk I’m willing to take! I’ve just now gotten them involved in “helping” me make my coffee and they know we’re not playing or reading until mama has a cup in hand. :)
• Ideally, I’d drink celery juice before coffee. I did this each morning for a while, but lately (and especially as it’s colder outside), I crave coffee first thing. (Well, after a big glass of water + lemon!)
• I drank Bulletproof for a while, but have recently switched to Kion coffee, Ben Greenfield’s brand. I’m loving how it makes me feel. As a quick anecdote, one of my best friends drank cold-brewed clean coffee and still got “caffeine anxiety.” Since encouraging him to switch to Kion, his love/hate relationship with coffee is all love—no jitters.
• I store my beans in the freezer to keep them extra fresh and grind them myself each morning. Only sometimes will I grind the night before, if I’m trying to keep the kids asleep. If I do, I store fresh grinds in an air-tight ball jar in the freezer.
• I use a Bodum glass French press and simply heat my filtered water on the stove and pour over the fresh grinds.
• While coffee is heating, I heat up my homemade almond milk in a small saucepan.
• While I’ve gone through seasons of straight up black coffee, I’m in the habit of sweetening my coffee lately… with maple syrup. Call me Buddy the Elf, but I LOVE a high-quality maple syrup! I also use a high-quality stevia without added excitotoxins, just organic stevia and alcohol for preservative.

That’s it!

Enjoying a mindful cup of coffee each morning enhances my quality of life and offers numerous health benefits (which I consider a win-win)! I hope you learned something valuable about coffee and can take steps towards making your daily cup of Joe as clean and satisfying as possible. 

For more clean eating tips, check out:

• 7 Tips for Fast, Real-Food, Healthy Home Cooking
• Why You Should Ditch Refined Sugar
• Heart Healthy Red Lentil Curry Recipe