It’s no secret that people have strong opinions about coffee—the brew they prefer, how they like to drink it. And there are plenty of perks associated with your morning cup—research shows coffee may even slow biological aging. But perhaps the biggest debate in the coffee world is decaf coffee vs. regular coffee. Is one superior to the other in terms of health benefits (and potential health risks)?
“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,” explains 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,” says Vicki Koenig, R.D., C.D.N., a masters-level registered dietitian based in New Paltz, NY. “Brewed coffee typically contains approximately 95 to 165 mg of caffeine per 8-ounce cup.”
Meet the experts: Anar Allidina, M.P.H., R.D., a registered dietitian based in Toronto; Vicki Koenig, R.D., C.D.N., a masters-level registered dietitian based in New Paltz, NY.
Beyond the caffeine content, are there other distinguishing qualities between decaf and regular coffee that change their health benefits? Here, experts explain what you need to know.
Decaf coffee vs. regular coffee: Which is healthier?
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, says Allidina, it just doesn’t have the stimulant effect.
Koenig concurs. “Numerous studies indicate that both caffeinated and decaffeinated coffee are associated with lower all-cause mortality,” she says. “This supports the belief that the non-caffeine compounds contribute to the observed health benefits. There are more than 100 different compounds in coffee besides caffeine!” According to UCLA Health, surveys of studies conducted on coffee have confirmed that both decaf and caffeinated coffee contain these beneficial compounds and can yield many of the same health benefits.
Health benefits of drinking coffee
So, what are all those impressive benefits? Koenig notes that coffee’s impact on the body is well researched. Studies show that consistent coffee consumption may:
While caffeine does play a role in some of these benefits, it is just one of the healthy compounds present in coffee that supports overall health. As such, you’re likely to reap many of these perks whether you choose regular or decaf.
Decaf coffee: Potential downsides
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, Koenig says that 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.
Regular coffee: Potential downsides
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,” says Koenig, though she adds 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, she says, 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.
It’s important to note that if you add lots of sugary sweeteners or creamers to your coffee, the benefits start to decrease, regardless of whether you’re sipping regular or decaf.
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 more than five or six cups per day or loading your sips with sugar, neither decaf nor regular coffee is better for you than the other, and both can be part of a healthy diet.
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