As we all know, there's a massive coffee-drinking culture in the U.S. It's phenomenal! I always thought this was down to the caffeine content.
But guess what: we also drink it because we love the taste!
If you've ever thought of trying the best decaf coffee, let's look at the fact. Decaf coffee comes from coffee beans that have had 97% of their caffeine removed.
So, if you want to avoid the risks associated with caffeine, I'd advise moving to decaf. In the U.S., 16% of coffee consumption is decaffeinated.
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Differences between Caffeinated and Decaffeinated Coffee
What is decaf coffee, and what sets it apart from regular coffee? Although not completely caffeine-free, decaf coffee contains much less caffeine. Coffee can have a bad reputation in the health industry, but it actually has some pretty cool benefits.
Both caffeinated and decaffeinated coffee are great sources of antioxidants. And it may surprise you to learn, they contain similar amounts of these healthy nutrients.
That's a main similarity of the two, but I want to look at the differences.
Caffeinated Coffee
- Caffeine is a naturally occurring substance. It is found in coffee beans.
- There are around 1000 chemicals in a coffee bean that make up its flavor and aroma. These oils occur naturally, though some flavors are lost in the roasting process.
- An average 8 oz / 237 mL. of coffee contains between 75-150 mg of caffeine.
- Caffeine gets to work as soon as you drink it! It takes 30-60 minutes for caffeine to reach peak levels in the blood. This is when you'll be at your most alert, with improved cognitive functions.
- Caffeine can be addictive. If you suddenly cut it from your diet, you can experience withdrawal symptoms like headaches and nausea.
Decaffeinated Coffee
- Coffee beans are soaked in solvents to remove most of the caffeine. However, in "The Swiss Method", activated carbon filter extracts the caffeine. It is a common belief that the best decaf coffee is made this way.
- During decaffeination, some of the natural chemicals are removed. This can reduce the quality of the beans, giving it a milder taste. I don't advise making an espresso from this weaker coffee!
- How much caffeine in decaf coffee, in contrast? An average 8 oz / 237 mL. of decaf coffee contains just 2-4 mg of caffeine.
- Decaf versions don't show significant improvements on your cognitive functions.
- There is a small amount of caffeine in every cup of decaf coffee. This means you're less at risk of addiction, but it's still possible.
How Beneficial is it for Health?
Health Pros!
There are some nasty side effects associated with caffeine. If you go decaf, you get to sidestep these negatives. You'll lower your risk of anxiety, high heart rate and high blood pressure. Both decaf and caffeinated coffee reduce your risk of type 2 diabetes.
One cup of decaf coffee provides 2.4% of the recommended daily intake of magnesium. It also gives you 4.8% of the potassium you need. What a tasty way to get your nutrients! One observational study linked decaf coffee with reduced liver enzyme levels. This has a protective effect on the liver.
If these health benefits haven't convinced you to go decaf, maybe this will. Decaf coffee can even reduce the risk of premature death! Pass me a cup!
Health Cons!
Of course, even the best decaf coffee may be no match for your regular cup. We drink caffeine for a reason, right? Decaffeinated beverages make you miss out on the benefits you would feel with a regular coffee.
Caffeine improves our mood, reaction time and memory. That's why over 50% of Americans reach for that piping hot cup each and every day. It's how we prepare for the day and ensure we can perform at our best.
Caffeine is also a good fat burner and can increase our metabolism. It's been known to enhance athletic performances and even reduce the risk of mild depression in women.
Who Should Drink Decaf Coffee?
Can pregnant women drink decaf coffee? Should elderly people drink decaf coffee? These are a couple of questions I've been asked. Time to examine the advice out there.
Too much caffeine can have some unpleasant side-effects. Anxiety, digestive problems and insomnia, anyone? For this reason, certain groups should avoid or limit their caffeine intake.
I advise pregnant or breastfeeding women to limit the caffeine in their diet. This doesn't mean missing out on your favorite flavorsome coffee. It just means making the switch to the decaffeinated version. If you need that caffeine fix, most experts agree that pregnant women can have up to 200 mg of caffeine per day.
Consuming too much caffeine can harm the unborn baby. Fetuses are unable to metabolize caffeine like we can. One study found that when pregnant women drank more than 200 mg of caffeine per day, their risk of miscarriage doubled.
Elderly people don't have to give up their coffee just yet. A study found that caffeine increased feelings of well-being and cognitive function in elderly subjects. This was especially true in tasks that required prolonged attention.
In fact, it seems that caffeine is capable of reversing the effect of cognitive aging!
In general, here are the groups that prefer to choose decaf coffee:
- Health conscious groups
- Less heavy coffee drinkers
- Older people and women
- Those with specific health complaints
- People with a lower fat diet
Methods of Making The Best Decaf Coffee
You may be wondering how is decaf coffee made. It undergoes a decaffeination process to get rid of the natural caffeine in the beans. This process occurs while the coffee is still in its unroasted (green) state.
Solvent-based Processes
This method used to involve soaking the coffee beans in different solvents. Solvents like chloroform and benzene were used. This was known as the "Roslius Process" and it was invented all the way back in 1903. Due to safety reasons, this method has more recently been replaced.
Non Solvent-based Processes
The safer method of extraction is called filtration.
The Swiss Water Process (SWP) is used in the decaffeination of organic coffee. It doesn't rely on chemicals to extract caffeine. Instead, the coffee beans are immersed in hot water. The caffeine is then extracted by filtration through activated charcoal. Water is not "selective" in the process. When extracting caffeine, it can also remove other substances, like sugars and proteins.
Water alone can wash out the taste of decaf coffee by removing important oils. The activated charcoal, or other agents, help to minimize this effect.
The Carbon Dioxide Method is the most recent. It uses CO2 instead of chemical solvents, and it can act selectively on the caffeine. In this process, water-soaked coffee beans are placed in a vessel. CO2 is then forced into the coffee at high pressures. It acts as a solvent to dissolve and withdraw the caffeine from the beans.
This method is most commonly used to decaffeinate large quantities of coffee. This would be commercial-grade coffee - the kind you find in grocery stores.
The Bottom Line
The experts suggest that about 300 mg of caffeine (or 3 cups) per day is safe. Unless you are pregnant, caffeinated coffee could be great to improve your important mental functions. Both types of coffee offer us health benefits, but there are also some downsides to too much caffeine.
Because decaf coffee undergoes unnatural extraction methods, it can come under fire. What do you think? Is it better to go decaf and lose some natural elements? Or should we cut down on caffeine in our daily diet?
