Decaf coffee and caffeine sensitivity

How decaf is made

Decaf coffee is made by removing caffeine from green beans before roasting, then roasting them like any other beans. The basic idea is to soak the green beans so the caffeine dissolves out easily, then pull out the caffeine selectively. The method used is often listed on the bag or by the seller. Whatever the method, roasting drives off most remaining substances, and products on sale must meet each country's food standards.

• Solvent method: a solvent that dissolves caffeine well draws it out
• Water method: water and filtering remove the caffeine while other compounds are returned
• Carbon dioxide method: high-pressure carbon dioxide selectively dissolves the caffeine

Decaf is not caffeine-free

Decaf means most of the caffeine has been removed, not that there is none. How much stays in a cup depends on the product and the brewing method, but a small amount, far below regular coffee, usually remains. How much has to be removed for a product to be called decaf differs from country to country, so check the product label and the food authority's official guidance for specifics. If you need to avoid caffeine completely, remember that several cups of decaf can still add up.

How the taste differs

Removing caffeine can take some aroma compounds with it, which is why decaf once had a reputation for tasting flat. Processing has improved, and many decafs today are hard to tell from regular coffee. Decaf green beans start out darker, so judging the roast by appearance is harder, and the same recipe may give a slightly different cup. Start with your usual recipe, then nudge the grind and water temperature depending on whether it tastes sour or bitter. Many people say they barely notice a difference in milk drinks.

What caffeine sensitivity means

On the same amount of coffee, one person feels nothing while another gets shaky hands and a racing heart. How strongly someone reacts depends a great deal on inborn makeup, body size, pregnancy, medications and more. If an amount others find fine makes you uncomfortable, treat that as your own limit. This is general information to help you notice your own reactions, not a test or a diagnosis.

• A racing heart or shaky hands from a small amount
• Feeling anxious or on edge after drinking
• Heartburn or more frequent trips to the bathroom
• Lighter sleep at night even from a single morning cup

Ways to cut back

Cutting caffeine does not mean giving up coffee and tea altogether. Mixing a few options to suit the situation lets you keep the pleasure while drinking less.

• Brew a half-and-half mix of regular and decaf beans
• At a cafe, ask for fewer shots or choose a smaller size
• Switch to decaf coffee or caffeine-free grain tea in the afternoon
• Green and black tea contain caffeine too, so choose decaf tea or grain tea in the evening

Choosing alternatives

Grain teas such as barley or corn tea contain no caffeine, so they are easy to drink at any time of day. Herbal teas like chamomile and peppermint are mostly caffeine-free as well, but some herbs can affect the body, so they are not automatically safe for everyone. If you are pregnant or taking medication, check the ingredients of herbal teas too and talk to a professional. Some drinks that are not coffee, such as yerba mate or drinks with guarana, carry plenty of caffeine, so read the ingredients rather than going by the name.

Common misconceptions

Trying to cut back and ending up drinking more usually comes from a few misunderstandings.

• Decaf has no caffeine: most is removed, but a little remains
• Cold brew is mild, so it has less caffeine: it is brewed strong and can have more
• Watered-down coffee has less caffeine: it only has more water; the same dose means the same caffeine
• Tea is not coffee, so it is fine: green, black and pu-erh tea contain caffeine

When to see a doctor, and other cautions

If palpitations continue after cutting back, or come with chest pain, dizziness or shortness of breath, do not write them off as caffeine; see a doctor. If you are pregnant or breastfeeding, have a heart condition or anxiety symptoms, or take medication that calls for care with caffeine, do not set your own limit; check with a doctor or pharmacist. Children are smaller than adults and more affected by the same amount, so it is safer not to give them coffee or strong tea. For daily intake guidance and how long caffeine stays in the body, see the caffeine guide in the health topic.