6 Health Dangers of Sachet Coffee That Are Often Ignored

Do you often start your day with a cup of instant coffee or sachet coffee? It's convenient, quick, and easy on the wallet. Simply tear open the package, pour it into a cup, brew with hot water, stir, and your coffee is ready to enjoy. No special equipment like an espresso machine is needed, no grinding of coffee beans, or even a filter of grounds. It's all instant.

However, despite its convenience, there are a number of dangers of sachet coffee that are rarely recognized. This doesn't mean instant coffee is completely bad or should be avoided altogether. However, it's important to understand its ingredients, how it's made, and its effects on the body if consumed long-term.

According to various health studies, including one from Healthline, instant coffee does have a number of benefits. However, there are several things to consider before making it a regular part of your daily lifestyle.

Here's a complete explanation of six dangers of sachet coffee that you should be aware of, complete with scientific context and easy-to-understand explanations.

Understanding Sachet Coffee and Its Production Process

Before discussing the health risks of sachet coffee in more detail, it's important to first understand what instant coffee actually is and how it's made. By understanding the process behind a cup of instant coffee, we can be more informed about our consumption.

Sachet coffee, or instant coffee, is essentially coffee that has undergone an industrial-scale brewing process. This means the coffee beans are roasted and ground like regular coffee. Afterward, the coffee grounds are brewed in large quantities using a special machine to extract the flavor, aroma, and active compounds. This brew is then further processed to remove the water content, leaving a dry extract in the form of a fine powder or granules.

This water removal process allows instant coffee to dissolve immediately when re-brewed with hot water at home. Generally, there are two main methods used in this drying process: spray drying and freeze drying.

1. Spray Drying

The first method is spray drying. In this method, liquid coffee extract is sprayed into a chamber filled with hot, high-temperature air. Because the sprayed coffee particles are so small, the water in them evaporates very quickly. The result is a fine, powdered, dried coffee particle. This method is relatively faster and more economical, making it often used for mass production. However, the high temperatures used can affect some of the coffee's aroma and flavor.

2. Freeze Drying

The second method is freeze-drying. In this method, the coffee extract is first frozen until it solidifies. Afterward, a sublimation process is used to remove the water from the frozen extract without passing through the liquid phase. This technique allows the water to change directly from ice to vapor. Freeze-drying is generally considered to better preserve the aroma, flavor, and character of coffee than spray-drying. Because the process is more complex and requires higher costs, freeze-dried instant coffee products typically have a better taste.

Both methods ultimately produce a highly convenient product. Consumers no longer need to grind coffee beans, filter grounds, or use special brewing equipment. Simply pour the coffee grounds into a cup and add hot water, and the coffee is ready to be enjoyed in seconds.

However, this additional processing can also affect the nutritional content of the coffee. Some beneficial compounds may remain intact, but others may be reduced by heat exposure or prolonged industrial processing. Furthermore, instant coffee may experience changes in the levels of certain substances formed during roasting and drying.

Another thing to consider is the composition of sachet coffee products on the market. Not all sachets contain pure coffee. Many are mixed with sugar, vegetable creamer, additional flavors, thickeners, and even certain flavor enhancers. This combination may create a sweeter and creamier taste, but it can also increase sugar and fat intake if consumed regularly.

Therefore, understanding the process and composition of sachet coffee is an important first step before making it a part of your daily routine. With sufficient knowledge, we can choose more appropriate products and consume them more wisely.

1. Limited Nutritional Content

Coffee is often touted as a beverage rich in antioxidants. In some modern diets, especially in countries where fruit and vegetable consumption is low, coffee is even one of the largest sources of antioxidants in the daily diet. This leads many people to assume that drinking coffee, including instant coffee, is sufficient to provide significant nutritional benefits for the body.

However, it's important to understand that while instant coffee contains some beneficial substances, its overall nutritional contribution remains relatively small.

What's in Instant Coffee?

In general, one cup of instant coffee without added sugar or creamer contains:

• About 7 calories
• A small amount of potassium
• A small amount of magnesium
• Vitamin B3 (niacin)
• A number of antioxidants

The calories in instant coffee are very low, especially when drunk without any additives. Minerals like potassium and magnesium are present, but the amounts are not large enough to significantly meet the body's daily needs. Similarly, vitamin B3, which plays a role in energy metabolism, is present, but still in small amounts.

The most frequently discussed topic is its antioxidant content. Antioxidants help protect the body's cells from damage caused by free radicals. Free radicals are unstable molecules that can trigger oxidative stress and contribute to premature aging and various chronic diseases.

However, the presence of antioxidants in instant coffee does not automatically make it a highly nutritious beverage. Compared to other sources of antioxidants such as green vegetables, berries, nuts, or whole grains, the vitamin, mineral, and fiber content in instant coffee is much lower.

Why Is Instant Coffee's Nutrition Limited?

One reason is the processing process. Instant coffee is produced through a lengthy industrial process, from roasting and large-scale brewing to drying processes such as spray drying or freeze drying. During this process, some natural compounds can undergo changes.

Some substances may remain stable, including some antioxidants. In fact, some studies have shown that certain processing processes can increase the levels of specific antioxidants. However, overall, the nutritional value of instant coffee cannot be compared to whole foods rich in natural nutrients.

Furthermore, coffee is not inherently designed as a primary source of nutrition. It's better known as a stimulant drink due to its caffeine content. Its primary function is to increase alertness, aid concentration, and provide a temporary feeling of freshness.

In other words, if you're consuming instant coffee hoping to get significant vitamin and mineral intake, that expectation is misplaced. Coffee is better positioned as a lifestyle supplement, not a foundation of daily nutrition.

To optimally meet the body's nutritional needs, it's still necessary to consume a balanced diet rich in vegetables, fruit, protein, and healthy fats. Instant coffee can be part of your routine, but it shouldn't be your primary source of nutrition.

2. Caffeine Content and Its Side Effects

Caffeine is the main active ingredient in coffee, providing a stimulant effect on the body. This is the compound that makes us feel more refreshed, focused, and alert after drinking a cup of coffee. Many people rely on caffeine to increase productivity, ward off drowsiness, or simply to help start the day more energetically.

One cup of instant coffee—about one teaspoon of grounds—contains approximately 30–90 mg of caffeine. This range depends on the type of coffee, brand, and dosage used. This amount tends to be lower than regular brewed coffee, which can contain around 70–140 mg of caffeine per cup. However, lower levels don't mean it's completely risk-free.

For some people, even moderate amounts of caffeine can cause certain side effects, especially if consumed in excess or too close to bedtime.

Caffeine Side Effects

Consuming high amounts of caffeine can trigger various symptoms, including:

• Heart palpitations
• Anxiety and restlessness
• Hand tremors
• Difficulty sleeping (insomnia)
• Gastric disturbances such as heartburn or nausea
• Headaches
• Temporary increases in blood pressure

Caffeine works by stimulating the central nervous system and inhibiting the action of adenosine, a brain chemical responsible for inducing drowsiness. When adenosine is inhibited, the body becomes more alert. However, excessive stimulation can actually cause the nervous system to become overactive.

These effects don't always occur in everyone. Some people feel comfortable drinking several cups of coffee a day, while others experience heart palpitations after just one small cup.

Why Does Everyone's Sensitivity Differ?

The body's response to caffeine is greatly influenced by individual factors. Everyone has a different metabolism. Some people can break down and excrete caffeine from their bodies quickly, while others process it more slowly, resulting in a longer-lasting effect.

Several factors influence sensitivity to caffeine, including:

• Genetics: Certain gene variations affect how quickly the body metabolizes caffeine.
• Body weight: Body mass can affect the distribution of caffeine in the body.
• Consumption habits: People who regularly drink coffee tend to have a higher tolerance than those who rarely drink it.
• Certain health conditions: Anxiety disorders, high blood pressure, or heart problems can make the effects of caffeine more pronounced.
• Medication use: Some medications can slow or speed up caffeine metabolism.

Furthermore, caffeine can worsen certain conditions, such as anxiety disorders, chronic sleep disorders, and heart rhythm disorders. People with these conditions should limit their caffeine consumption or consult a medical professional.

Therefore, it's important to understand your body's response. If you feel anxious, have trouble sleeping, or experience heart palpitations after drinking instant coffee, you may be more sensitive to caffeine. Regulating the amount and timing of your consumption can help minimize the risk without having to completely avoid coffee.

3. Higher Acrylamide Content

One issue often discussed regarding instant coffee is its acrylamide content. Although many people don't realize it when enjoying a cup of hot coffee, this substance actually forms naturally during the processing of certain foods, including coffee.

What Is Acrylamide?

Acrylamide is a chemical compound that forms when foods containing carbohydrates are heated at high temperatures. This process typically occurs through a reaction between sugars and certain amino acids, known as the Maillard reaction. This reaction also gives baked or fried foods their distinctive brown color and aroma.

This substance isn't only found in coffee. Acrylamide can also form in various other foods cooked at high temperatures, such as:

• French fries
• Potato chips
• Toast
• Biscuits and other baked products

In other words, acrylamide isn't a foreign substance unique to instant coffee. It's a natural byproduct of the heating process common in the food industry.

Why Does Instant Coffee Contain More Acrylamide?

In coffee, acrylamide is formed when coffee beans are roasted. This roasting process is what develops coffee's distinctive flavor and aroma. However, with instant coffee, the process doesn't stop there. After roasting and grinding, the coffee is brewed on a large scale, then goes through drying steps such as spray drying or freeze drying.

These additional steps are thought to contribute to higher acrylamide levels than regular brewed coffee. Some studies have shown that instant coffee can contain acrylamide levels up to twice as high as coffee brewed directly from regular grounds.

While this may sound alarming, it's important to consider it in its proper context.

Is Acrylamide Dangerous?

In animal studies, exposure to high levels of acrylamide has been linked to an increased risk of cancer and nervous system disorders. Because of these findings, acrylamide has become a concern in the world of health and food safety.

However, in humans, scientific evidence regarding its effects is still being studied. To date, there is no definitive conclusion that consuming acrylamide from daily foods directly causes cancer in humans at normal levels.

Acrylamide intake from a cup of coffee is generally below the level considered harmful by food safety authorities. This means that drinking one or two cups of instant coffee does not necessarily pose a serious health risk.

However, long-term exposure remains a concern for researchers. Health risks are often determined not by a single consumption, but by accumulation over a long period. Therefore, excessive daily consumption over many years can increase total exposure to this substance.

In conclusion, this does not mean that every cup of instant coffee is inherently harmful. However, understanding the presence of acrylamide can help us more wisely regulate our consumption. As with many things in our diet, balance and moderation remain key to maintaining long-term health.

4. Potential Stomach Irritation

One complaint often associated with instant coffee consumption is stomach upset. Instant coffee tends to have a relatively high acidity level, which can trigger digestive discomfort in some people, especially if consumed on an empty stomach or in excessive amounts.

Coffee is inherently acidic. However, the acidity level can vary depending on the type of coffee bean, roasting level, and processing and brewing method. In some cases, instant coffee is considered more likely to trigger stomach upset than filtered coffee or other brewing methods, such as cold brew, which tend to have lower acidity levels.

For people with certain digestive problems, consuming instant coffee can trigger a recurrence of symptoms. Conditions that require increased caution include:

• Excess stomach acid
• Gastritis (inflammation of the stomach)
• Gastric ulcers
• GERD (gastroesophageal reflux disease)

In people with these conditions, the stomach lining, or the valve between the stomach and esophagus, is more sensitive. When instant coffee is consumed, stomach acid can increase or irritation can occur more easily.

Some common complaints after drinking instant coffee include:

• A burning or painful feeling in the pit of the stomach
• Nausea
• A burning sensation in the chest (heartburn)
• A feeling of fullness or bloating

These symptoms can appear shortly after consumption, especially if the coffee is drunk on an empty stomach. In people with GERD, the burning sensation in the chest occurs because stomach acid rises into the esophagus, causing irritation to its walls.

Several studies show that acid reflux symptoms can recur more easily after consuming instant coffee compared to filtered or cold brew coffee. One reason is the difference in acidity levels and the composition of chemical compounds formed during the processing.

In addition to acidity, the caffeine content in instant coffee also plays a role. Caffeine can stimulate stomach acid production. This means that the more caffeine consumed, the higher the potential for increased stomach acid. Furthermore, caffeine can weaken the lower esophageal sphincter muscle, the valve that prevents stomach acid from flowing back into the esophagus. If this valve weakens, reflux becomes more likely.

It's important to remember that not everyone will experience the same effects. Some individuals are comfortable drinking instant coffee without any complaints. However, others are so sensitive that even one cup can trigger discomfort.

If you frequently experience stomach pain, nausea, or a burning sensation after drinking sachet coffee, it could be that your body is more sensitive to this type of coffee. Reducing the frequency of consumption, not drinking it on an empty stomach, or trying a different, less acidic brewing method may be safer measures.

Ultimately, understanding your body's response is key. If stomach complaints persist or worsen, it's best to consult a medical professional for advice tailored to your specific situation.

5. Effects on the Heart and Nervous System

The caffeine in instant coffee works by stimulating the central nervous system. When consumed, caffeine inhibits the action of adenosine, a brain chemical that plays a role in inducing drowsiness. As a result, the body becomes more alert, focus increases, and fatigue is temporarily reduced. This is why many people rely on coffee to help them work, study, or drive long distances.

Within reasonable limits, this stimulating effect can be beneficial. However, for some people, especially those who are sensitive to caffeine, the stimulation can be excessive and actually cause discomfort.

Effects on the Heart

One of the body systems that is quite sensitive to caffeine is the cardiovascular system, or the heart and blood vessels. Caffeine can:

• Increase heart rate
• Trigger palpitations (a feeling of a pounding or irregular heartbeat)
• Temporarily increase blood pressure

The increased heart rate occurs because caffeine stimulates the release of hormones such as adrenaline. This hormone prepares the body for a state of alertness, causing the heart to beat faster and blood pressure to rise slightly. In healthy people, this effect is usually temporary and does not cause serious problems.

However, in individuals with certain heart conditions—such as heart rhythm disorders (arrhythmias), uncontrolled hypertension, or a history of heart disease—excessive caffeine consumption can worsen symptoms. Frequent palpitations or high blood pressure can increase the risk of complications if not properly managed.

Furthermore, anxiety and restlessness due to overstimulation can also worsen the sensation of heart palpitations. This combination of nervous and cardiac responses is what makes some people feel uncomfortable after drinking coffee.

Effects on the Nervous System

Because it acts directly on the central nervous system, caffeine can also affect mood and the body's response to stress. In moderate amounts, caffeine can improve concentration and mental performance. However, in high amounts, it can trigger anxiety, difficulty relaxing, and even sleep disturbances.

Long-term sleep disturbances can ultimately impact overall heart and nervous system health. Lack of sleep is known to be linked to increased blood pressure and the risk of cardiovascular disease.

Cafestol and Kahweol Content

Besides caffeine, coffee also contains other compounds such as cafestol and kahweol. These two compounds are found naturally in coffee oil and are known to have potential protective effects on heart health, including anti-inflammatory and antioxidant activity.

However, instant coffee generally contains less cafestol and kahweol than unfiltered brewed coffee. Industrial processing can reduce the levels of these two compounds. This means that the potential cardiovascular protective benefits of instant coffee may be slightly lower than those of unfiltered brewed coffee.

However, the overall impact still depends greatly on the amount consumed and the health condition of each individual. For healthy people who consume coffee in moderation, the effects are likely safe. However, for those with heart problems or caffeine sensitivity, limiting intake is a wiser approach.

6. Antioxidant Capacity Can Be Reduced

One reason coffee is often considered a health-boosting beverage is its antioxidant content. Antioxidants are compounds that play a vital role in protecting the body's cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cell structures, proteins, and even DNA if present in excessive amounts in the body.

An imbalance between free radicals and the body's ability to neutralize them is known as oxidative stress. This condition is linked to the aging process and various chronic diseases.

Coffee, including instant coffee, does contain various antioxidant compounds such as polyphenols and chlorogenic acid. However, it's important to understand that the processing of instant coffee can affect the quantity and quality of its antioxidant content.

Several studies have shown that the production process of instant coffee—from roasting and large-scale brewing to drying using spray-drying or freeze-drying methods—can reduce its antioxidant capacity by up to 40 percent. This reduction occurs because exposure to heat and the prolonged industrial stages can alter or destroy some of the active compounds that are sensitive to temperature.

This means that while instant coffee still contains antioxidants, its protective power may not be as optimal as coffee brewed directly from freshly ground beans. Fresh coffee tends to retain more of its natural components because the process is simpler and doesn't go through repeated drying steps.

Why is this important? Because oxidative stress plays a role in various health conditions, including:

• Heart disease
• Type 2 diabetes
• Neurodegenerative diseases such as Alzheimer's and Parkinson's
• Premature aging

Antioxidants help neutralize free radicals before they damage body cells. If the antioxidant capacity of a food or drink is reduced, its potential protection against oxidative stress may also be reduced.

However, it's important to emphasize that instant coffee isn't the only source of antioxidants in the daily diet. The body obtains antioxidants from a variety of other foods, such as green vegetables, brightly colored fruits, nuts, seeds, and tea. Therefore, although the antioxidant capacity of instant coffee is lower than that of fresh coffee, its effects can still be offset by a balanced diet.

Furthermore, long-term protective effects don't depend solely on a single type of food or drink. Your overall lifestyle—including diet, physical activity, sleep quality, and stress management—also plays a major role in maintaining the body's oxidative balance.

By understanding that processing can reduce antioxidant capacity by up to 40 percent, we can be more informed in choosing and consuming coffee. If possible, vary it with other brewing methods or ensure adequate antioxidant intake from natural food sources.

Ultimately, instant coffee can still be enjoyed, but it shouldn't be your sole source of antioxidant benefits. Long-term health depends on the balance and diversity of nutrients in your daily lifestyle.

So, should you avoid sachet coffee?

The answer is: not always.

While there are a number of things to be wary of with sachet or instant coffee, this doesn't mean you should completely avoid these beverages. Many studies have linked coffee consumption—including instant coffee—to various health benefits, especially when consumed in moderation and not excessively.

Coffee is known as a beverage with a stimulant effect due to its caffeine content. In moderate amounts, caffeine can help improve brain function. Many people experience increased alertness, focus, and thinking skills after drinking coffee. This occurs because caffeine stimulates the central nervous system and helps reduce drowsiness. For workers, students, or anyone who needs high levels of concentration, this effect is certainly very helpful.

In addition to improving concentration, coffee can also speed up the body's metabolism. Caffeine is known to increase calorie burning in the short term and help the body use energy more efficiently. This is why coffee is often associated with improved physical performance and is often consumed before exercise.

Beyond these direct effects, several studies have also found a link between coffee consumption and a reduced risk of several chronic diseases. For example, moderate coffee consumption is associated with a lower risk of type 2 diabetes. Some studies suggest that bioactive compounds in coffee may help improve insulin sensitivity and regulate blood sugar levels.

Coffee is also frequently linked to a lower risk of liver disease, including fatty liver disease and cirrhosis. In fact, several observational studies have found that people who regularly drink coffee are less likely to develop certain liver disorders than those who don't.

Regarding brain health, coffee consumption is also associated with a lower risk of neurodegenerative disorders such as Alzheimer's and Parkinson's. Compounds in coffee, including caffeine and antioxidants, are thought to play a role in protecting nerve cells from damage.

Even more interestingly, several observational studies have shown that coffee drinkers tend to have a lower risk of depression and a longer lifespan. This association certainly doesn't mean coffee is a "miracle cure," but it does suggest a positive correlation between moderate coffee consumption and overall health.

However, it's important to understand that most of these findings come from observational studies. This means they only show an association or correlation, not a direct cause-and-effect relationship. Other lifestyle factors may also play a role, such as diet, physical activity, or other healthy habits of coffee drinkers.

Therefore, sachet coffee doesn't have to be avoided completely. The key is to consume it wisely and according to each person's physical condition. If consumed in moderation and without causing any complaints, instant coffee can still be part of a balanced lifestyle.

What is the Safe Limit for Consumption?

A frequently asked question is: how much coffee is considered safe to consume daily?

In general, consuming around 3–5 cups of coffee per day is often associated with optimal health benefits in various studies. This amount is usually within the safe limit for caffeine intake for healthy adults. Within this range, many studies have found a link between coffee consumption and a reduced risk of several chronic diseases.

However, it's important to understand that this figure is not an absolute benchmark that applies to everyone. Every individual has different physical conditions, sensitivities, and health histories.

If you are sensitive to caffeine, the safe limit for consumption may be much lower. Some people may experience heart palpitations, anxiety, or difficulty sleeping with just one or two cups of coffee. In these circumstances, forcing yourself to follow the "general limit" is unwise.

For individuals with stomach disorders, such as excess stomach acid, gastritis, or GERD, coffee consumption needs to be more careful. The same applies to those with heart problems, uncontrolled high blood pressure, or anxiety disorders. In these conditions, caffeine can worsen symptoms. Therefore, consulting a medical professional is a wise step to determine safe limits according to your individual condition.

In addition to quantity, the timing of consumption also plays a crucial role. Avoiding coffee close to bedtime is highly recommended. Caffeine can linger in the body for several hours, even up to 6–8 hours in some people. If consumed too late in the afternoon or evening, coffee can disrupt sleep quality. However, adequate and quality sleep is far more important for health than the short-lived energy boost from caffeine. 

Wise Consumption is Key

Sachet coffee is not the enemy. It is a practical product that helps many people get through the day more energetically and productively. In today's fast-paced world, convenience is a plus that is hard to ignore.

However, as with many things in life, the key is balance. Something that is beneficial in reasonable amounts can be detrimental in excess.

Some tips for staying safe while consuming sachet coffee include:

• Limit daily consumption to your body's tolerance.
• Choose instant coffee without added sugar to avoid unnecessary calorie intake.
• Pay attention to your body's reaction after drinking coffee. If you experience symptoms such as heart palpitations or stomach pain, consider reducing your intake.
• Don't use coffee as a substitute for rest. If your body is tired, the best solution is still adequate sleep and recovery.
• Combine coffee consumption with a healthy diet and an active lifestyle for a more balanced benefit.

Ultimately, coffee can be part of a healthy lifestyle if consumed consciously and in a controlled manner. Knowing your body's limits is the most important step in ensuring you continue to reap the benefits without sacrificing your long-term health.

Conclusion

Sachet coffee offers a convenience that's hard to resist. It's practical, quick to brew, easy to find, and relatively affordable. It's no wonder many people make it part of their daily routine, especially amidst their busy schedules. However, despite its convenience, there are several important things to consider before consuming it regularly over the long term.

As discussed, there are six potential dangers of sachet coffee that are worth being wary of. 

First, its nutritional content is relatively limited. Although it contains antioxidants and a few minerals, instant coffee is not a significant source of primary nutrition for the body.

Second, its caffeine content can still cause side effects such as heart palpitations, anxiety, and sleep disturbances, especially if consumed excessively or in sensitive individuals.

Third, instant coffee tends to contain higher levels of acrylamide than regular brewed coffee due to its processing. Although these levels are generally within safe limits, long-term exposure remains a concern. 

Fourth, its acidity can potentially irritate the stomach, especially for people with acid reflux, gastritis, or GERD.

Fifth, the caffeine in instant coffee can also affect the heart and nervous system. 

In some people, excessive stimulation can trigger palpitations or a temporary increase in blood pressure. Sixth, processing can reduce antioxidant capacity by up to 40 percent, so its protective effect against oxidative stress may not be as optimal as fresh coffee.

However, this doesn't mean you should completely avoid instant coffee. In moderate amounts, coffee is still associated with various health benefits, from improved focus to a lower risk of several chronic diseases. The key lies in how and how much you consume.

Ultimately, consuming wisely is the most important principle. Listen to your body's response. If you experience symptoms after drinking coffee, consider reducing the amount or adjusting the timing of consumption. Also, balance this with a healthy diet, adequate rest, and an active lifestyle.

The body is always sending signals. Our job is to be more sensitive to recognizing them. With awareness and self-control, you can still enjoy sachet coffee without sacrificing your long-term health.