Health Benefits of Decaffeinated Coffee

Following up on my previous article about decaffeinated coffee, I want to dive deeper into the current state of research on the health benefits of coffee. Exploring how bioactive compounds in coffee interact with our bodies to produce health benefits is one of the most fascinating areas of research today. After thoroughly reviewing the latest scientific evidence, it is clear that both regular and decaffeinated coffee have significant potential to contribute to our overall health.

Coffee contains hundreds of complex bioactive compounds, which change during roasting and interact with our bodies in various ways. Aside from caffeine, coffee includes trigonelline, diterpenes such as cafestol and kahweol, polyphenols like chlorogenic acids, caffeic acid (formed from the degradation of chlorogenic acids), and other free-oxygen reducing compounds, as well as essential minerals like magnesium. Coffee (both regular and decaf) is a major dietary source of many of these vital compounds. A typical cup of coffee contains around 50-150 mg/100 ml of chlorogenic acid, making coffee the primary source of this compound in our diets.

As we review the scientific literature, it is important to recognize that while individual studies on specific topics are important, some of the most compelling evidence regarding the health benefits of coffee comes from long-term epidemiological studies that focus on overall longevity and all-cause mortality. These studies consistently show that drinking coffee, including decaffeinated coffee, is associated with a reduced risk of all-cause mortality. In other words, coffee drinkers tend to live longer. This is a powerful finding in the field of epidemiology, revealing a truth about the health benefits of coffee.

Now, let’s take a closer look at the current research on how coffee affects specific health outcomes, independent of caffeine.

Type 2 Diabetes

Type 2 diabetes, the most common form of diabetes, occurs when the body is unable to produce enough insulin or respond to insulin properly. Numerous scientific studies have shown that drinking coffee is linked to a lower risk of developing Type 2 diabetes. In fact, epidemiological studies suggest that consuming 3-4 cups of coffee per day is associated with approximately a 25% lower risk of developing the disease compared to consuming none or fewer than 2 cups per day. This is encouraging news! A large systematic review led by the Harvard School of Public Health concluded that regular coffee consumption is significantly associated with a reduced risk of Type 2 diabetes.

When it comes to decaffeinated coffee, the evidence suggests similar protective effects. This may be partly due to the presence of chlorogenic acids, trigonelline, or magnesium (although the exact mechanisms remain unclear). Chlorogenic acids have been shown to inhibit glucose absorption. A 2009 randomized crossover trial found that chlorogenic acid and trigonelline significantly reduced glucose and insulin levels within 15 minutes. A 2014 meta-analysis also found a dose-dependent relationship between coffee consumption and a reduced risk of Type 2 diabetes, with the risk decreasing by 11% for every additional 2 cups of coffee consumed per day. One study with particularly strong results reported that drinking 3-4 cups of decaffeinated coffee, rich in chlorogenic acids, reduced the risk of Type 2 diabetes by 30%. A review in 2016 confirmed the growing evidence that 3-4 cups of coffee per day are associated with a reduced risk of Type 2 diabetes, possibly due to both caffeine and chlorogenic acids.

Supporting these findings, animal studies have demonstrated that chlorogenic acids can strengthen insulin function and improve anti-diabetic effects. The large number of studies and comprehensive reviews supporting the link between coffee consumption and reduced diabetes risk make it one of the most well-supported health benefits of coffee. Moreover, it is clear that chlorogenic acids play a significant role in these protective effects, making coffee, especially decaf rich in these compounds, a smart choice for those seeking to reduce their risk.

Liver Health

There are several serious liver diseases that can be positively impacted by drinking coffee. As mentioned in my earlier post on coffee and liver health, the prevalence of nonalcoholic fatty liver disease has been rising in recent decades alongside increased rates of diabetes, obesity, and metabolic disorders, making it a major public health concern worldwide. Chronic alcohol consumption is the most common cause of liver cirrhosis in developed countries, while liver cancer (hepatocellular carcinoma) is a widespread issue linked to other liver diseases.

The connection between coffee consumption and a reduced risk of liver disease was established over 25 years ago. Since then, numerous studies have reinforced the inverse relationship between moderate coffee consumption and the risk of developing various liver diseases, including cancer, fibrosis, and cirrhosis. The best part is that these effects have been shown to occur even without caffeine, meaning decaffeinated coffee can offer the same benefits.

For example, an animal study on decaffeinated espresso found that it reduced liver steatosis, inflammation, and fibrosis in rats fed a high-fat diet for 12 weeks. This was the first study to demonstrate that caffeine is not essential for the anti-fibrotic effects of coffee and that other components contribute to its protective effects. Later studies on rats reported that both regular and decaffeinated coffee helped reduce liver fibrosis. Research by Ma and colleagues also found that chlorogenic acids could prevent and even reverse fatty liver in mice on a high-fat diet, supporting the idea that decaffeinated coffee retains these important liver-health benefits.

Colorectal Cancer

There is strong evidence linking both regular and decaffeinated coffee to a reduced risk of colorectal cancer. Colorectal cancer affects millions of people worldwide, and it is the third most common cancer globally, as well as the fourth leading cause of cancer-related death. Despite the lack of clear dietary or lifestyle recommendations for cancer patients, studies have shown that coffee consumption, including decaffeinated coffee, may help lower the risk of colorectal cancer.

A significant epidemiological study published this year by the Harvard School of Public Health followed 1,599 patients diagnosed with stage 1, 2, or 3 colorectal cancer as part of the Nurses’ Health Study (1984–2012) and Health Professionals Follow-up Study (1986–2012). They found that consuming 2 or more cups of caffeinated or decaffeinated coffee per day was associated with lower colorectal cancer-specific mortality and overall mortality. In particular, patients who drank at least 4 cups of coffee per day had a 52% lower risk of colorectal cancer-specific death and a 30% reduced risk of all-cause death. This study showed that high coffee consumption, both before and after diagnosis, was linked to improved survival outcomes.

The protective effect of coffee against colorectal cancer is believed to stem from factors other than caffeine, including the anticancer properties of chlorogenic acids, coffee diterpenes, and other compounds that influence gut health. This evidence supports the idea that drinking decaffeinated coffee may help lower the risk of colorectal cancer.

Conclusion

It is clear from a growing body of research that both regular and decaffeinated coffee offer protective benefits against Type 2 diabetes, liver disease, liver cancer, and colorectal cancer. Moreover, coffee provides a healthy, pure, and enjoyable way to enhance one’s lifestyle and long-term well-being. With compelling scientific evidence to support these claims, it’s easy to see why decaffeinated coffee should be included as part of a healthy diet. Whether it’s for its positive effects on metabolism, liver function, or cancer prevention, drinking decaffeinated coffee can be an excellent choice for those seeking to improve their health.