Uncovering the Health Benefits of Decaf Coffee
The benefits of decaf coffee go far beyond the caffeine-free fix. While you might think that the decaffeination process causes this brew to lose some of its perks, that’s actually far from the truth.
If you’re a regular drinker, you may be familiar with the benefits of coffee for women – more energy, better long-term memory, improved gut health, and a stronger cardiovascular system. Many people don’t know you can reap many of the same benefits with alternatives to caffeine, like decaffeinated coffee.
With the new year just around the corner, the most recent episode of the ZOE Science and Nutrition podcast gathered highlights from the year, including insights from Dr Tim Spector. He emphasizes that switching to decaf could be beneficial for gut and cardiovascular health.
1. Good for the Heart
Dr Tim Spector elaborates on the cardiovascular benefits of drinking coffee. ‘For many years, we thought coffee was bad for us because, short term, it increases your heart rate and your blood pressure. For decades, people said this was a rather dangerous thing to be having.’ However, based on over 25 studies, a reduction in about 25% in heart attack or heart disease risk is now evident. ‘Studies have clearly shown that you now get nearly as much benefit on the heart with decaffeinated coffee,’ he notes.
2. Rich in Fiber
Coffee is now recognized as a high-fiber food. According to Dr Spector, ‘We used to not think of coffee as a fibre-rich drink but we now know broadly you can get about 1.5g of fibre out of a cup. If you’re having three cups a day, that’s a quarter of your daily fibre intake in the UK and the US.’ This fiber aids digestion and helps in preventing constipation.
3. May Improve Gut Health
In a study examining coffee and gut health, Dr Spector found a specific gut bacteria that thrives on coffee, contributing to benefits such as blood pressure regulation and improved blood sugar levels. ‘Coffee is a fermented plant that has microbes acting on it, producing compounds that are likely responsible for its health benefits,’ he says.
How to Enjoy Better Decaf Coffee
- Buy Beans Rather Than Ground Coffee: Freshly roasted beans ensure a better experience. ‘Decaffeinated coffees are harder to work with as a roaster.’
- Avoid Instant Coffee: It tends to be lower in beneficial compounds.
- Try Darker Roasts: They may have more health properties than lighter blends.
- Milk or No Milk: ‘I don’t think there’s any evidence that milk disrupts any benefits of coffee.’
- Light Roasts Require Less Milk: These blends have lower bitterness levels.
By considering these tips, you can enjoy all the benefits decaf coffee has to offer.
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