Is Decaf Coffee Better for You? Registered Dietitians Reveal the Surprising Truth
“Thanks, but I’m trying to cut back.” It’s a statement often said by people who have newly given up coffee. For diehard coffee drinkers, hearing this can leave them with a big and important question: Why? After all, the health benefits of drinking coffee have been widely reported.
However, according to registered dietitians, there are times when it may be beneficial to switch to decaf. Wondering if it’s something you should consider? Here’s what you need to know.
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Health Benefits Decaf Coffee and Caffeinated Coffee Have in Common
“'Decaf coffee' is short for 'decaffeinated coffee.' It’s made from coffee beans that have had at least 97 percent of the caffeine removed,” explains registered dietitian Andrea Mathis, MA, RDN, LD. Mathis explains that removing the caffeine content can make the taste and appearance of decaf coffee milder than caffeinated coffee.
Registered dietitian Christa Brown, RDN adds that there are different ways of removing caffeine, including solvent-based, water-based and carbon dioxide-based. According to the National Coffee Association, all of these methods are safe and once the caffeine is removed, the beans are washed, steamed and roasted at temperatures that evaporate the liquids used to decaffeinate the coffee.
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Here’s the good news: Whether you drink decaf coffee or caffeinated coffee, you’re benefiting your body. Both dietitians explain that like caffeinated coffee, decaf coffee is high in antioxidants, which help the body fight off free radicals. “These pesky little molecules can damage your cells and lead to various illnesses, but the antioxidants in coffee can neutralize them and reduce the risk of developing diseases like cancer and heart disease,” Brown says.
Registered dietitian Jenny Beth Kroplin, RDN, LDN says that the specific types of antioxidants found in both types of coffee are hydrocinnamic acid and polyphenols. "Hydrocinnamic acids help neutralize the activity of free radicals throughout the body which can help lower oxidative stress," she explains, adding that polyphenols also help neutralize free radicals.
In addition to antioxidants, Mathis says that both types of coffee have nutrients including potassium, magnesium and niacin, which also benefit the body. “Some studies have suggested that both types of coffee may help to reduce the risk of developing Type 2 diabetes, liver disease and certain types of cancer,” Brown says, explaining ways these nutrients are helpful.
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Decaf vs. Regular Coffee: Which One Is Better?
It’s clear that both types of coffee have health benefits. But is one a better choice than the other? All three dietitians say that it depends on the person. Brown says that some of the health benefits of coffee may be more pronounced because of the caffeine. However, not everyone can benefit from consuming drinks with caffeine—coffee included. “Decaf coffee may be a better option for those who are sensitive to caffeine, pregnant or nursing women, or people with certain medical conditions,” she says.
Mathis agrees. “If a person is unable to tolerate a larger amount of caffeine, decaf coffee would be considered the healthiest option for that person,” she says. For example, if you find that drinking caffeinated coffee makes you feel jittery and anxious, you could benefit from switching to decaf, because anxiety negatively affects the brain—specifically cognition.
Kroplin says that if drinking coffee negatively impacts your ability to sleep, this is another instance when going for decaf can be beneficial. Scientific studies show that lack of sleep can negatively impact brain health, mood, and even lifespan.
That said, if you like drinking caffeinated coffee and it doesn’t seem to be negatively impacting you in any way—including your mood or sleep—both dietitians say that there’s no need to switch to decaf. “Overall, both types of coffee can be part of a healthy and balanced diet and can provide some health benefits,” Brown says.
However, she adds that it is important to be mindful of what you’re adding to your coffee (whether it’s caffeinated or not), because too much sugar, artificial ingredients (found in sugar alternatives), and cream can negate some of the health benefits you would otherwise be getting from your coffee.
In the decaf coffee versus caffeinated coffee debate, this is one instance where everyone is a winner. Stick with the one you like the taste (and after-effects) of the best while being mindful of what you add to your cup. With that settled, we can move on to another dispute: if drinking tea is healthier than coffee.
Next up, find out what happens to your body if you drink multiple cups of coffee every day.
Sources
Andrea Mathis, MA, RDN, LD, registered dietitian and author of The Complete Book of Smoothies
Christa Brown, RDN, registered dietitian
Jenny Beth Kroplin, RDN, LDN, registered dietitian