Decaf Coffee: Health Benefits, Drawbacks & Who Should Drink It

Caffeinated coffee can help boost energy, concentration, and productivity, but it's not for everyone. If you're a coffee lover who can't tolerate caffeine or want to avoid caffeine for health reasons, then you may be wondering if you should switch to decaf and whether or not decaf coffee is good for you.

Here's everything you need to know about decaf coffee, including what it is, how it compares to caffeinated coffee, and how it impacts health.

All coffee starts as raw, green coffee beans. The beans are then roasted to create coffee products, like the whole bean and ground coffee you find on grocery store shelves. 

However, in order to remove caffeine from coffee beans, they must go through additional processing before they're roasted. 

To make decaf coffee, green coffee beans are put through one of four decaffeination methods:

Even though all of these methods are considered safe, the water-only method—also known as the Swiss water process1—is solvent-free and is the preferred method used to make organic decaf coffee. 

The main difference between decaffeinated coffee and regular coffee is that decaf coffee has had most of its caffeine removed. Yes, we said most.

Although you may think decaf coffee is completely free from caffeine, it's not. "Decaffeinated coffee is a misnomer," Ali Rezaie, M.D., MSc, medical director of the GI Motility Program at Cedars-Sinai, Los Angeles, and on-staff physician for Good LFE, tells mindbodygreen. "There is still some caffeine in decaf coffee," he says. 

But how much caffeine should you expect to consume if you're drinking a cup of decaf? 

The decaffeination methods2 used on decaf coffee typically remove around 97% of the caffeine in coffee beans. According to the National Coffee Association, a cup of decaf coffee only contains about 2 mg of caffeine. In comparison, a cup of caffeinated coffee contains about 95 mg of caffeine. 

In addition to being much lower in caffeine than caffeinated coffee, decaf coffee has a different taste. The decaffeination process removes certain compounds called aroma precursors that give coffee beans their rich flavor. This often leads to a weaker and less complex taste2 than regular coffee.

Drinking coffee is associated with several health benefits, including protection against some diseases, like liver cancer. 

Even though decaf coffee is low in caffeine and tastes slightly different from regular coffee, they're both packed with health-protective antioxidants like polyphenols3 and triterpenoids. This means that you won't miss out on the impressive health benefits of coffee if you decide to switch to decaf. 

Although caffeinated coffee may be a better choice for those looking to boost energy, athletic performance, and focus, decaf coffee also offers a few unique health benefits of its own: 

A 2021 review of 16 studies published in Medicina found that decaffeinated coffee reduced fasting blood sugar levels4 to a greater extent than caffeinated coffee. This may be because caffeine has a negative impact on short-term blood sugar control.

However, even though decaf coffee may have a more positive effect on short-term blood sugar levels, studies show that consumption of caffeinated coffee may benefit5 long-term blood sugar regulation. 

"Apart from caffeine, coffee contains many other bioactive compounds such as antioxidants, which offer multiple health benefits," says Rezaie.

For example, decaf coffee is high in polyphenol compounds, including ferulic acid, chlorogenic acids, caffeic acid, quercetin, and quinic acid. These substances have potent anti-inflammatory and antioxidant effects, and consuming a polyphenol-rich diet may help protect against health conditions such as neurodegenerative diseases6 and heart disease7.

A 2017 review in BMJ Open that included 26 studies found that increased consumption of both regular and decaf coffee was associated with a lower risk of hepatocellular carcinoma8 (HCC), the most common type of liver cancer. However, the review found that caffeinated coffee was more effective for lowering HCC risk.

A 2019 review published in the British Journal of Cancer also found that decaf coffee intake was associated with a lower risk of HCC9.

Additionally, studies show that drinking decaf coffee may help lower the risk of colorectal, colon, and rectal cancer10. Researchers think coffee is protective against cancer because it's high in antioxidants, including phenolic acids and diterpenes. These compounds have been shown to have anticancer effects and may help inhibit the growth and progression of cancer cells. 

In addition to protecting against liver cancer, drinking decaf coffee can benefit liver health in general. A 2021 study in BMC Public Health found that, compared to people who didn't drink coffee, people who drank decaf and regular coffee had a 20% lower risk of developing chronic liver disease, fatty liver, and liver cancer.

Ground coffee seemed to have the most potent effects, which the researchers attributed to its high concentration of the diterpenoid compounds kahweol and cafestol, which have powerful cellular-protective effects in the body.

Coffee is a rich source of protective substances that may help decrease cellular damage in the body, which protects against disease.

A 2017 study that included data on 521,330 people found that higher consumption of caffeinated and decaf coffee was associated with a lower risk of death from all causes11. Coffee intake seemed to be most effective for reducing death related to digestive and circulatory diseases. The results showed that coffee intake helped reduce inflammation and improve metabolic and liver health, which may explain why coffee drinkers are more likely to live a longer, healthier life. 

Keep in mind that while decaf coffee is linked to several health benefits, caffeinated coffee may be more effective for reducing the risk of certain conditions, such as liver cancer12, and boosting cognitive function13 and fat burning. 

Both decaf and caffeinated coffee are linked to impressive health benefits and can be enjoyed as part of a well-rounded diet. However, decaf may be a better choice for those sensitive to caffeine and people with certain medical conditions.

Here are a few reasons you may want to choose decaf coffee over caffeinated coffee:

Decaf coffee can also be an excellent option for people who enjoy sipping coffee after dinner. Even though decaf coffee contains a small amount of caffeine, it's unlikely to negatively impact your sleep like caffeinated coffee would. 

Additionally, decaf coffee can be helpful for people who need to limit their intake18 of caffeine, like pregnant and breastfeeding women and those with underlying health conditions like schizophrenia and tremors. 

If you're looking to taper from full-caf to decaf, integrative doctor Vincent M. Pedre, M.D., recommends drinking half-regular and half-decaf coffee first, then gradually moving into 100% decaf over the course of three to seven days to minimize side effects.

Even though caffeine isn't the right choice for everyone, most people can safely enjoy caffeinated coffee daily. 

Regularly drinking caffeinated coffee has been linked to several health benefits, from protecting against liver disease to improving cognitive function13 in older adults. Plus, caffeine can be used as a natural way to boost energy levels and enhance athletic performance. Here are a few reasons you may want to reach for a cup of caffeinated coffee over decaf:

If you're a coffee lover, you switch between caffeinated and decaf coffee depending on the time of day or what you're hoping to achieve. For example, if you need a natural energy boost before your workout, consider sipping on a cup of caffeinated coffee. On the other hand, decaf coffee is a smart choice if you're craving a warming after-dinner drink that won't interfere with your beauty sleep. 

While both caffeinated coffee and decaf coffee can fit into a healthy diet, decaf coffee is a better choice for people who are sensitive to caffeine and for those who need to avoid caffeine for medical reasons.

Decaf coffee is a good source of antioxidant compounds like phenolic acids, which can help protect against cellular damage. Plus, studies show that regularly drinking decaf coffee may help lower the risk of certain health conditions, like liver cancer. 

Whether you're a caffeinated coffee lover or prefer decaf, it's essential to enjoy your cup of joe in a healthy way. This means skipping sugary additives like flavored coffee creamers and enjoying your coffee black or opting for nutritious add-ins like collagen powder, instead.