Decaf Coffee vs. Regular Coffee: Which Is Healthier?
The health benefits of drinking coffee regularly are well-documented—and that’s before the morning pick-me-up from caffeinated coffee that so many people rely on. But if it’s decaf coffee vs. regular coffee, is one actually better for you than the other, caffeine content aside?
“The primary difference between regular coffee and decaf coffee is that in decaf coffee, the beans undergo a process in which the caffeine is extracted before they are roasted,” explained Anar Allidina, M.P.H., R.D., a registered dietitian based in Toronto. This process doesn’t remove all the caffeine in the sip, but it comes close. “Decaffeinated coffee generally contains about 2 to 10 milligrams (mg) of caffeine per 8-ounce cup, depending on the bean type and decaffeination method,” said Vicki Koenig, R.D., C.D.N., a master’s-level registered dietitian based in New Paltz, N.Y. “Brewed coffee typically contains approximately 95 to 165 mg of caffeine per 8-ounce cup.”
Benefits of Drinking Coffee
Coffee beans are incredibly rich in antioxidants, namely polyphenols, chlorogenic acid, and ferulic acid. While caffeine does offer health benefits, most of the perks you can get from drinking coffee come from these powerful plant compounds, which are not extracted during the decaffeination process. That means that decaf coffee still delivers all the same benefits as regular, just without the stimulant effect.
Research shows that consistent coffee consumption may:
- Reduce your risk of developing type 2 diabetes
- Lower incidence of chronic kidney disease
- Help you live longer
- Reduce your risk of liver disease
- Lower your risk of heart attack and stroke
- Improve the health of your gut microbiome
- Fight inflammation
- Slow cognitive decline
Possible Drawbacks of Decaf Coffee
Decaf and regular coffee likely have the same benefits, but they do have slightly different downsides to consider. Even though decaf coffee does still contain a small amount of caffeine, it’s likely not enough to deliver an energy boost, if you’re looking to get one from your sip. On the flip side, if you are particularly sensitive to caffeine, even the concentration in decaf (depending on the brew) may be enough to cause side effects like jitters.
Possible Drawbacks of Regular Coffee
In terms of regular coffee, there are risks that come with caffeine consumption. “Agitation, anxiety, palpitations, chest discomfort, gastrointestinal distress, insomnia, and nervousness are sometimes experienced when drinking regular coffee,” said Koenig, though she added that these are more likely to occur after excessive caffeine intake (over six cups of coffee a day) or in older adults. Caffeine is also addictive, and “an abrupt change or decrease in caffeinated coffee can cause withdrawal symptoms.” There are also a handful of people who should avoid or limit caffeine, per the National Library of Medicine. These include people who are pregnant or breastfeeding, people who have sleep disorders, migraines, anxiety, arrhythmia, or high blood pressure, and people who take medications that can exacerbate the side effects of caffeine, such as stimulants.
The Bottom Line
The vast majority of the health benefits of coffee come from the antioxidants and plant compounds present in the brew, which are found in nearly equal concentrations in both decaf and caffeinated coffee. This means that, assuming you aren’t drinking excessively, your choice between decaf and regular coffee largely depends on your need for caffeine and your tolerance to it.