Coffee is one of the most widely consumed beverages in the world, celebrated not only for its energizing effects but also for its potential health benefits. While caffeinated coffee has long been studied, decaf coffee is emerging as a worthy alternative, offering many of the same advantages without the caffeine-related side effects. This article explores the benefits of decaf coffee, particularly its role in weight loss and its broader impact on health.
What is Decaf Coffee?
Decaf, short for decaffeinated coffee, is made from coffee beans that have had at least 97% of their caffeine removed. The decaffeination process involves washing coffee beans in water, organic solvents, or carbon dioxide until the caffeine is extracted. Methods like the Swiss Water Process use water and charcoal filters, ensuring no chemical residue. Once decaffeinated, the beans are roasted and ground, much like regular coffee.
Nutritional Value of Decaf Coffee
Apart from the caffeine content, the nutritional profile of decaf coffee is nearly identical to that of regular coffee. It retains many of the beneficial compounds found in regular coffee, including antioxidants and chlorogenic acids. However, depending on the decaffeination method, the taste and aroma may be slightly milder, and the color may change.
Is Decaf Coffee Really Caffeine-Free?
Despite the name, decaf coffee is not entirely caffeine-free. However, the caffeine content is minimal, typically ranging from 0 to 7 milligrams per cup, compared to 70-140 milligrams in regular coffee. This small amount of caffeine is unlikely to cause the jittery effects associated with caffeinated coffee.
Health Benefits of Decaf Coffee
Weight Management
The opinions and research on coffee’s weight loss benefits are mixed. Decaf coffee can signal your body to burn more fat, which can increase your resting metabolic rate. Decaf coffee can contribute to weight loss through various mechanisms. One of the challenges in maintaining a calorie deficit for weight loss is controlling hunger and cravings. Decaf coffee can suppress your appetite, helping you feel fuller for longer periods. Struggling to control cravings?
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A 2019 review of 12 studies explored the relationship between coffee and obesity, finding that coffee consumption may lead to a small reduction of body fat, especially among males. This may be due to the effect of caffeine on fat and metabolism.
That said, a 2021 review included eight studies that investigated the effects of different types of coffee on waist circumference. Green coffee extract had the largest impact, with a reduction of 1.3% to 3.0%, but both caffeinated and decaf coffee also showed a reduction of 0.3% to 1.6%). However, one study found that decaf coffee actually increased waist circumference for some participants. For this reason, more studies are needed to verify the effect of decaf coffee specifically.
Enhancing Fat Oxidation
The chlorogenic acids in decaf coffee can stimulate the breakdown of fat cells and promote the utilization of fat for energy.
Appetite Suppression
Decaf coffee can suppress your appetite, helping you feel fuller for longer periods.
Hydration
Staying hydrated is crucial for overall health and weight management. Decaf coffee can help contribute to your daily fluid intake without the diuretic effect of caffeine. In fact, decaf coffee can help you stay hydrated. Many health experts now agree that coffee, including decaf, counts toward your daily water intake. So, can decaffeinated coffee dehydrate you? The answer is no. Since the caffeine content is low, decaf coffee is unlikely to cause dehydration. Instead, it can be part of a healthy hydration routine.
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Heart Health
The latest research reveals that the caffeine in coffee activates a particular enzyme, p27, starting a sequence of cellular reactions that creates new heart cells, prevents cell death, and lays the groundwork for new structural cells. While caffeine can raise blood pressure in some people, decaf coffee has been shown to have the opposite effect. Several studies show that one of the benefits of decaf coffee is lower blood pressure, thanks to the antioxidants and other helpful compounds it contains.
A 2023 review of studies concluded that drinking moderate amounts of coffee may help decrease the risk of heart-related issues like hypertension and heart failure, though the available research findings are mixed. That said, another 2022 study compared the effects of caffeinated and decaffeinated coffee on heart health by measuring blood pressure and heart rate and found no significant difference in heart rate or blood pressure between the two groups, indicating similar effects on heart function. This suggests that if coffee benefits heart health, there may not be a difference in consuming caffeinated vs decaf coffee. However, more research is needed to understand the general effect of coffee on heart health.
Liver Health
Drinking coffee can have liver benefits as well. Although scientists have long been unsure of what exactly in coffee benefits the liver, a 2017 review of research provided some clarity: it’s a compound in coffee, not caffeine. Studies show that people who drink decaf coffee regularly have better liver enzyme levels. These enzymes help your liver do its job well.
A cup or more of coffee each day, whether it was caffeinated or decaffeinated, reduces ALT levels. ALT stands for Alanine Aminotransferase, which is an enzyme in the liver.
Mental Health
The caffeine in coffee has an immediate effect on your central nervous system, which actually benefits you! Consuming between three and five cups of coffee a day during your midlife decreases your likelihood of Alzheimer’s, Dementia, or Cognitive Decline by 65% later in life. Decaf coffee can help reduce anxiety symptoms, making you feel calmer and more in control.
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According to a 2023 study conducted with data from the U.K. Biobank, coffee may help reduce the risk of depression and anxiety. The results showed that two to three cups per day of ground coffee, milk coffee, or unsweetened coffee had the lowest risk.
Another 2022 animal study found that both regular and decaffeinated coffee may help improve depression symptoms caused by sleep deprivation, reduce inflammation, and balance gut bacteria. This suggests that coffee has potential benefits for mental health and regulating gut microbiota, with caffeine not being the only factor at play.
That said, although coffee does contain compounds like polyphenols that may help combat factors linked to depression, such as inflammation, lack of brain cell growth, and oxidative stress, few human studies have verified the link between these components and either the risk or the symptoms of depression.
Another 2018 study found, for instance, that the decaffeination process doesn’t significantly affect the positive effect of coffee consumption on the risk of depression. For these reasons, more research is needed on decaf coffee and mental health specifically.
Antioxidant Properties
The same antioxidants that help boost heart health, lower the risk of chronic disease like diabetes, and maintain liver function, also have powerful anti-aging properties. Even though caffeine is removed, decaf still contains many of the antioxidants found in regular coffee. These include polyphenols and hydrocinnamic acids, which support healthy blood circulation and fight inflammation.
Diabetes Prevention
Drinking coffee, both regular and decaf, has been associated with a reduced risk of type 2 diabetes. Depending on the results of different research studies, each daily cup may reduce the risk by between 6% and 11%. That said, other factors, such as diet and exercise, that may influence this risk may not be possible to rule out.
Gut Health
Some studies suggest that polyphenols in decaf coffee may help support healthy gut bacteria. These bacteria are important for digestion, immunity, and even mood.
Cancer Prevention
Drinking coffee may decrease your risk for some types of cancer, including liver, prostate, endometrial, liver, and non-melanoma skin cancers, along with melanoma and leukemia, and female head and neck cancer. Because there are so many chemical compounds in coffee, the exact mechanisms of cancer prevention are still unknown, so it could either be a causal relationship or simply a correlation.
Energy Boost without the Jitters
Decaf coffee provides a gentle and sustainable energy boost without the jitters or crashes associated with regular coffee.
Potential Downsides of Decaf Coffee
While decaf coffee offers numerous benefits, there are a few potential downsides to consider:
- Taste: Some people find that decaf coffee tastes slightly different from regular coffee, with a milder or less robust flavor.
- Acidity: Regular coffee can be hard on the stomach. It’s acidic and may cause discomfort in some people. If you have acid reflux or indigestion, switching to decaf can help. It’s less acidic than regular coffee and won’t trigger the same symptoms.
- Caffeine Content: No, decaf coffee is not completely caffeine-free.
How to Maximize the Benefits of Decaf Coffee
- Choose High-Quality Beans: Caffeinated or not, it’s always important to choose the highest quality coffee beans because roasting, processing, and storage have a major impact on a coffee’s health benefits.
- Minimize Additives: Depending on how you take your coffee, however, most creamers, syrups, and flavors come loaded with sugar, artificial flavors, and hidden calories, which can counteract the potential weight loss benefits of coffee alone. Not entirely - but adding high-sugar creamers or syrup can reduce the net benefits by introducing calories, sugars, and metabolic load.
- Moderate Roast Level: If you do prefer a decaffeinated brew, a light roast will give you the most health benefits.
Is Decaf Coffee Keto-Friendly?
Yes, decaf coffee can be part of the Keto Diet. Coffee with cream - boosts its fat content as part of the Keto Diet.
Decaf Coffee vs. Green Coffee Extract
Green coffee extract (GCE) is derived from unroasted coffee beans and is rich in chlorogenic acid (CGA). Studies have shown that GCE supplementation can reduce waist circumference, triglyceride levels, and blood pressure. While both decaf coffee and GCE offer health benefits, GCE may have a more pronounced effect on certain metabolic parameters.
The Importance of Polyphenols
Polyphenol-rich diets were shown to reduce the risk of metabolic syndrome (MeTS). We do know that the polyphenols found in coffee act as antioxidants, helping cells cope with the damaging effects of molecules called free radicals. “There are amazing decafs that still have high levels of polyphenols,” Dr. “What’s most important [in terms of coffees health benefits] is the level of polyphenols,” Dr.
Frequently Asked Questions
Can decaf coffee dehydrate you?
The answer is no. It helps with hydration and can even count toward your daily water intake.
Is decaf coffee safe to drink daily?
Yes, decaffeinated coffee is safe to enjoy daily. In fact, many people drink it regularly to avoid the effects of caffeine while still getting antioxidants and other benefits of decaf coffee.
Is decaf coffee safe for children and teens?
Decaf coffee is generally safer for children and teens than regular coffee because it contains much less caffeine. However, it’s still best to limit how often they drink it.
Does decaf coffee still contain nutrients and antioxidants?
No, decaf coffee still keeps many of the same nutrients and antioxidants found in regular coffee. The decaffeination process removes most of the caffeine, but helpful compounds like polyphenols and chlorogenic acid remain.
How should I store decaf coffee to keep it fresh?
To keep your decaf coffee fresh, store it in an airtight container away from light, heat, and moisture.