All true teas contain caffeine – even decaf – but the amount varies from 1-8mg per serving depending on how it’s been extracted. Look for decaf teas that are decaffeinated via water processing or carbon dioxide.
This method preserves more of the tea’s natural flavor and lessens the presence of chemicals in the final product.
1. Caffeine
Some individuals are sensitive to caffeine and can experience adverse effects like anxiety, arrhythmia or jitters. For those people, a cup of decaf tea is a great alternative to enjoy the benefits of this beverage without the stimulant.
The downside of many decaf green teas is that the process of removing the caffeine can impact the antioxidants and polyphenols in the leaves. According to tea enthusiasts, the chemical solvents used in the methylene chloride and ethyl acetate methods can affect these important plant compounds by removing around 2.5% of their contents.
Water based decaffeination is less toxic and retains more of the polyphenols and antioxidants than these two processes. It also maintains the flavour of the leaves and is a popular choice amongst consumers.
A more recent and natural method of decaffeinating tea is using carbon dioxide, which removes most of the caffeine but retains the polyphenols and antioxidants in the leaves. This is a popular choice in the tea industry and is used by many brands, including Harney & Sons.
Regardless of the type of decaf tea you choose, it is a good idea to limit your daily intake as too much caffeine can have harmful side effects such as high blood pressure and an imbalance in hormones. If you can’t go without a cuppa, try to choose a decaf tea that has undergone minimal processing and contains other healthy ingredients such as gut-healthy inulin and immune-boosting adaptogenic mushroom powders.
2. Flavanols
Decaf tea offers the same health benefits as regular tea, but without the caffeine. It’s a good choice for people with sensitivity to caffeine, or for anyone who wants a healthy drink before bed.
Tea leaves are full of flavonoids, and both green and black tea have been shown to improve heart health. The main flavonoids in tea are called polyphenols, and they can reduce cholesterol levels, lower triglyceride levels, and prevent the absorption of fat. Interestingly, most studies of the effects of drinking tea look at the health benefits of regular caffeinated tea, rather than decaf, so it’s hard to know how much of the beneficial compounds are retained during the decaffeination process.
There are a few different ways that tea can be decaffeinated, but you’re best off going with water-processed varieties to avoid any chemical solvents or added chemicals. These types of teas tend to retain more of the polyphenols, and will taste better as well.
In addition to helping with blood pressure, flavonoids in tea have also been linked to a reduction in inflammation, improved cognitive function, and reduced risk of cancer. For a delicious, warming beverage that’s also good for you, try adding some decaf green tea to your diet. Enjoy a warm cup of it at night before you sleep, or in the morning to help you get started. You can even add a bit of lemon to make it extra refreshing!
3. Antioxidants
The polyphenols in tea, which also provide antioxidant effects, help prevent cell damage, fight inflammation and support the immune system, according to Tufts University. While these benefits remain in decaf tea, the processing that removes caffeine can cause the polyphenol content to be reduced. Some studies have found that the chemical solvents used in traditional decaffeination may reduce the presence of these beneficial compounds.
To avoid these chemicals, choose teas that are naturally decaffeinated using the CO2 or water processing methods. These methods preserve the most of the flavor and are able to keep polyphenols and other beneficial compounds at a healthy level.
If you want to try decaf, be sure to read labels carefully. Teas that are labeled as “naturally decaffeinated” may be processed with ethyl acetate or methylene chloride, which are both chemical solvents. These substances are considered to be potentially harmful in high concentrations and may impair the liver, kidneys and central nervous system.
Decaffeinated tea is a great option for people who cannot tolerate caffeine or for those who would prefer to drink less of it. There are many options available, from breakfast blends to the full-bodied and malty Assam teas to oolong, green and rooibos herbal teas. You can also find specialty teas such as oolong with a light roasted aroma, oolong with a hint of honey and herbal teas for relaxation and stress relief.
4. Other Ingredients
Because decaf tea undergoes chemical processing, it can lose some of the polyphenols and antioxidants that give it health benefits. This may make decaf tea less effective at fighting oxidative stress and reducing risk of disease, per Tufts University.
The most common decaffeination methods involve soaking the leaves in chemicals, such as ethyl acetate and methylene chloride. Although this process removes most of the caffeine, it also strips the leaf of essential oils and nutrients. Choosing decaf teas that use the water processing or carbon dioxide methods can preserve more flavor and help you reap the same health benefits of regular green tea.
While the 2% of caffeine left behind by the most common decaf processes is negligible for most people, if you are highly sensitive to caffeine, it is best to avoid decaf teas altogether or stick with caffeinated varieties. There are, however, teas that contain no caffeine at all, including herbal teas and tisanes made from flowers, seeds, roots, and spices.
Some research suggests that these teas have their own health-promoting effects, especially chamomile and ginger, which reduce tension and soothe headaches; peppermint for healthy digestion; and licorice root to support immune function, per the Harvard T.H Chan School of Public Health. In fact, a March 2021 study in Nutrients found that drinking green tea increased fat breakdown in overweight subjects compared to those who did not drink the beverage.
