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.

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. 

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.

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. 

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. 

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.

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

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.

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.

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. 

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.

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. 

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

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.