Is decaf coffee good or bad for you?

What is decaf coffee?

Decaffeinated coffee is a popular choice for those who like the taste of coffee but don’t want its stimulating effects. In the UK, decaffeinated coffee undergoes a process that removes most but not all of the caffeine. UK regulations require the caffeine content of roasted beans to be no more than 0.1% and instant coffee no more than 0.3%. This equates to about 2 to 5mg of caffeine in a regular mug, but this amount will vary depending on how your coffee is brewed.

How is decaf coffee made?

There are three ways coffee is decaffeinated, and they all start with green, unroasted coffee beans:

1. Solvent-based extraction – the coffee beans are steamed or soaked in water and then rinsed with a solvent chemical such as methylene chloride or ethyl acetate. The solvent binds with the caffeine and is removed from the beans and processed separately.
2. Water-based extraction – using just a charcoal filter and water to remove the caffeine, this process is known as the Swiss water process.
3. Supercritical carbon dioxide extraction – applying carbon dioxide at high pressures to dissolve the caffeine, this process is thought to be an efficient and relatively clean method. It is commonly used throughout Europe, where the use of solvents is tightly regulated.

Once decaffeinated, the coffee beans – which may have changed in colour and flavour – can be roasted and ground.

Should you choose decaf?

Some groups are advised to limit their caffeine intake. These include pregnant and breastfeeding women, people who have a heart condition and / or suffer from high blood pressure, those who experience anxiety or have a condition like bipolar disorder, as well as anyone with sleep and digestive disorders. Caffeine may also interact with some prescribed medication, which might include (but are not limited to), anti-coagulants, anti-depressants and some asthma medications – check with your GP if this is relevant for you.

Read more about the recommended daily guidelines for caffeine intake.

Benefits of decaf coffee

1. Source of protective plant compounds

Coffee is a natural source of polyphenols, plant compounds that have a protective, antioxidant effect. When coffee is decaffeinated, its nutritional value is largely unchanged, meaning these protective plant compounds remain and sometimes increase. (Be aware that this isn’t the case for decaffeinated green tea.)

2. Offer similar health benefits to regular coffee

Studies suggest that most of the health benefits of coffee appear to be the same, whether you opt for decaf or not.

Read more about the health benefits of coffee.

3. May reduce the harmful effects of caffeine on the heart

Regular coffee appears to increase blood pressure and heart rate, whereas decaffeinated coffee appears to have a smaller effect on diastolic blood pressure, and no effect on other parameters.

4. A safer choice for the elderly

A pilot study in several UK hospital trusts and care homes found replacing regular coffee and tea with decaffeinated versions, reduced the frequency of toilet visits for residents and as a consequence lowered the number of falls by 30-35%. This is relevant because older patients are 3-4 times more likely to die within one year, following a hip fracture caused by a fall.

5. The caffeine is repurposed

The caffeine, extracted from the coffee beans, is dried into a powder and sold to the pharmaceutical or energy drinks market for re-use.

Drawbacks of decaf coffee

1. Risk of toxic residues

If your coffee has been decaffeinated either by the Swiss water method or using carbon dioxide extraction, then you can enjoy your decaf cuppa with minimal concerns. However, if your cuppa was decaffeinated using solvents, it will depend on the solvent used. Ethyl acetate is rapidly broken down by the body into ethanol and acetic acid, and at the trace levels found in coffee is not considered harmful. However, the alternative solvent methylene chloride is a likely carcinogen, and is found in residue amounts in the coffee beans decaffeinated using it. Manufacturers claim these residues are well within established safe levels. However, in the UK and Europe the use of methylene chloride is heavily regulated, and as a result, the Swiss water process and carbon dioxide decaffeination methods tend to dominate the European market.

A useful thing to consider when buying decaf is that if the brand you choose doesn’t state the method of decaffeination on the label, you might well assume the solvent extraction method is used.

2. No improvement in alertness and focus

The caffeine in coffee helps some people maintain alertness and focus. When regular coffee is consumed in moderation, it is absorbed into the bloodstream and travels to the brain where it ‘fires up’ certain neurons, which may improve memory, mood and cognitive function. Decaffeinated coffee is unlikely to have these same effects.

3. No effects on exercise or performance

Decaffeinated coffee does not provide the same effects as regular coffee on exercise: these include reducing rates of exertion, sense of effort and potentially improving athletic performance.

Can you drink decaf coffee every day?

Consuming a moderate amount (3 to 4 cups) of coffee a day, whether decaffeinated or not, may have health benefits. However, whether you should drink decaf every day will depend on your specific circumstances, your overall health and your medication history, as well as the decaf you choose.

Overall, is decaf coffee good for you?

Individual tolerance to caffeine varies greatly, and if you find you are sensitive to its effects or are one of the groups advised to minimise your intake, then decaf may be a better choice for you. Choosing your decaf wisely may help reduce anxiety, improve sleep and provide you with some of the health benefits associated with drinking coffee. That said, the wrong choice may mean your cuppa contains toxic residues that, although cited as safe, may be something you would choose to avoid.

Check out how your favourite decaf brand shapes up.

Enjoyed this? Read more of our health guides:

Caffeine myth-busting for coffee lovers
Is coffee good for you?
How much caffeine should I drink?
Top 10 health benefits of tea
How to sleep better

Discover our reviews of the best coffee beans, coffee machines and subscription deals.

Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.