For coffee enthusiasts who want to savor the rich flavor of their favorite brew without the jitters that come with caffeine, decaf coffee presents a tempting alternative. Decaffeinated coffee, often referred to as “decaf,” has had most of its caffeine content removed, offering a milder option for those looking to cut back on their stimulant intake. But does switching to decaf provide any additional health benefits, or does regular coffee still reign supreme? Let’s explore what decaf really is, how it compares to regular coffee, and whether it’s the healthier choice for certain individuals.
To understand if decaf is healthier than regular coffee, OnlyMyHealth team interacted with Pooja Shah Bhave, Consultant Clinical Dietician and Certified Diabetes Educator, Mumbai. She explains, “It is just regular coffee with caffeine removed from it. It is a little milder in taste and smell compared to regular coffee.”
How is Decaf Coffee Made?
Pooja Shah Bhave explains, “Almost 97% of caffeine is removed from the coffee beans by treating them with certain harmless chemicals. The caffeine is soluble in some chemical solvent like carbon dioxide or charcoal filter that removes the caffeine. The beans are decaffeinated before they are roasted and ground.”
Despite the removal of most caffeine, decaf coffee is not completely caffeine-free. One cup of decaf coffee contains around 0-7 mg of caffeine compared to the 70-140 mg found in a regular cup of coffee.
Also read: Should Diabetes Patients Drink Coffee?
Nutritional Content of Decaf Coffee
Apart from its caffeine content, decaf coffee’s nutritional profile remains nearly identical to that of regular coffee. However, as Bhave points out, “Decaf coffee isn’t caffeine-free completely but has a very low amount. Decaf café also has about 15% lower antioxidant content than regular coffee as there are small losses of antioxidants during the process of decaffeination.”
The slightly reduced antioxidant levels in decaf coffee can be attributed to the decaffeination process itself. Yet, decaf coffee has its own health advantages. For instance, Bhave highlights that removing caffeine helps in “better absorption of iron, calcium, and B-complex vitamins as caffeine hinders the absorption of these nutrients.”
Advantages of Decaf Coffee
Lower Acidity and Digestive Relief: One of the primary benefits of decaf coffee is that it is gentler on the digestive system. Regular coffee, due to its caffeine content, often increases acidity and can lead to gastrointestinal reflux or heartburn. According to Bhave, “Decaf coffee does not cause these issues, making it a better option for people with sensitive stomachs.”
Reduced Risk of Certain Cancers: Decaf coffee has been linked to a reduced risk of colorectal cancer. Bhave notes, “Replacing 2 or more cups of regular coffee with decaf coffee has shown to reduce the risk of colorectal cancer by 48%.”
Better for Sleep and Blood Pressure: Caffeine in excess can lead to elevated blood pressure and disrupted sleep patterns, potentially causing insomnia. Decaf coffee offers a solution to this issue. As Bhave mentions, “Switching to decaf coffee can prevent these problems while still allowing people to enjoy their coffee.”
Suitable for Pregnant or Lactating Women: Pregnant or breastfeeding women are often advised to limit their caffeine intake. Decaf coffee provides an alternative for them, offering a similar taste and enjoyment without the risks associated with excess caffeine.
Also read: How Much Caffeine In A Day Is Good For You? Experts Explain Possible Side Effects Of Increased Intake
Disadvantages of Decaf Coffee
Despite its benefits, decaf coffee does have some drawbacks compared to its caffeinated counterpart:
Lower Stimulant Effects: Regular coffee is known for its stimulant properties, which help improve alertness and mood. Bhave explains, “Regular coffee is better than decaf for athletes if taken in moderation.” This stimulant effect is what many rely on for increased alertness, especially in professions like driving, where alertness is critical.
Reduced Metabolism Boost: Caffeinated coffee increases metabolic rate and aids in fat burning, making it popular among those looking to enhance physical performance or lose weight. Decaf coffee does not offer the same metabolic benefits.
Who Should Choose Decaf Coffee?
Regular coffee can be enjoyed in moderation, and according to Bhave, “Individuals should not take over 400 mg of caffeine, which is equivalent to four or more cups of coffee a day.” For those who consume excessive amounts of caffeine, switching to decaf coffee is advisable to prevent side effects like restlessness, anxiety, heart arrhythmias, and digestive problems.
Additionally, people with high blood pressure, anxiety, or those taking sleep-inducing medications should opt for decaf coffee. Pregnant and lactating mothers are also recommended to switch to decaf for safety reasons.
Conclusion
Decaf coffee offers a viable alternative for coffee lovers who want to enjoy the beverage without the overstimulating effects of caffeine. While it lacks some of the metabolic and alertness-boosting benefits of regular coffee, it still provides antioxidants and is gentler on the stomach. As Pooja Shah Bhave wisely puts it, “Someone habituated to drinking several cups of regular coffee may have an advantage by switching to decaf coffee.”