Jillian Kubala, MS, is a registered dietitian based in Westhampton, NY. She employs a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes. In addition to her private practice, Jillian is a writer and editor, having authored numerous articles on nutrition and wellness for leading digital health publishers.
Coffee is associated with several health benefits, including a reduced risk of heart disease, liver disease, and type 2 diabetes. However, caffeinated coffee can lead to symptoms like anxiety, jitteriness, and headaches in individuals sensitive to caffeine. Some people may also choose to stop drinking coffee to improve sleep, reduce stress, or for other health reasons.
Fortunately, there are many caffeinated and non-caffeinated beverages you can enjoy as alternatives to coffee.
Matcha: A Calming Energy Boost
Matcha is a concentrated green tea powder known for its powerful anti-inflammatory and antioxidant properties. Depending on the amount used, matcha contains between 38-178 milligrams of caffeine. In comparison, a cup of brewed coffee contains about 92 milligrams of caffeine. Matcha is rich in L-theanine, an amino acid with calming and stress-relieving properties, making it a suitable choice for those seeking a less stimulating caffeinated beverage.
Yerba Mate: A South American Favorite
Yerba mate is a drink made from the leaves of the yerba mate tree, commonly consumed in South American countries like Argentina, Brazil, and Chile. A cup of yerba mate contains about 80 milligrams of caffeine, slightly less than a cup of coffee. Studies suggest it can enhance energy levels and alertness, and it is less likely to cause the nervousness some people experience after drinking coffee.
Green Tea: Antioxidant-Rich and Calming
Green tea is loaded with plant compounds like the catechin epigallocatechin gallate (EGCG), which has strong antioxidant and anti-inflammatory effects. With around 29.4 milligrams of caffeine per cup, green tea contains much less caffeine than coffee. It also includes L-theanine, providing a more calming energy, making it a better option for those who experience anxiety after drinking coffee.
Black Tea: A Balanced Alternative
Black tea contains an average of 47 milligrams of caffeine per cup, a little more than half of what’s found in a cup of coffee. Like green tea, black tea contains L-theanine, which makes it more calming than coffee. Black tea is linked to numerous health benefits, including potentially reducing the risk of neurodegenerative diseases like dementia and decreasing heart disease risk factors such as hypertension.
Kombucha: Probiotic Benefits
Kombucha is often made with black tea but offers the added benefits of probiotics. These beneficial bacteria can support gut health and overall wellness.
Chai Tea: A Spiced Delight
Chai tea is a blend of black tea and spices like ginger, cloves, cardamom, and cinnamon, often enjoyed with milk and a sweetener. It contains some caffeine from black tea but is a much less concentrated source than coffee. Chai tea can be a valuable replacement for those who enjoy lattes and cappuccinos but want to reduce their caffeine intake. Making your own chai tea at home allows you to control the amount of added sugar.
Chicory Coffee: A Caffeine-Free Substitute
Chicory coffee is a caffeine-free alternative made from chicory root. Its nutty, coffee-like flavor makes it a good replacement for those seeking a caffeine-free coffee substitute. Chicory root coffee contains small amounts of inulin, a prebiotic compound that promotes the growth of beneficial bacteria in the large intestine, supporting gut health.
Hot Cocoa: A Sweet and Healthy Option
Hot cocoa can be a healthy alternative to coffee. Cocoa is an excellent source of antioxidants, including flavonoid compounds such as catechins, anthocyanins, and proanthocyanidins, which have potent cellular-protective properties. Hot cocoa contains much less caffeine than coffee, with around 5 milligrams per cup. Making your own unsweetened hot cocoa at home with healthy ingredients like cocoa powder, unsweetened milk, and a blood sugar-friendly sweetener can be a delightful treat.
Bone Broth: A Nutrient-Rich Beverage
Sipping on a hot cup of bone broth in the morning instead of coffee can boost your protein and collagen intake. Bone broth is naturally caffeine-free and provides several minerals, such as calcium, magnesium, and potassium.
Golden Milk: A Turmeric-Infused Drink
Golden milk is made with milk, ground turmeric, and other spices like ginger and black pepper. Turmeric is packed with antioxidant and anti-inflammatory compounds, including curcumin. Golden milk can be made at home by mixing a teaspoon of ground turmeric into heated milk and adding ingredients like black pepper, ginger, and maple syrup to taste.
Mushroom Coffee: A Unique Blend
Mushroom coffee is a blend of coffee beans and ground medicinal mushrooms or mushroom extracts. Although there is no specific research on mushroom coffee, some people report that it helps reduce the jitteriness associated with regular coffee.
Hibiscus Tea: A Tart and Refreshing Choice
Hibiscus tea is a tart drink made from the hibiscus plant. Rich in antioxidants, including vitamin C, carotenoids, and anthocyanins, hibiscus tea is caffeine-free and can be enjoyed as a coffee replacement any time of day.
Dandelion Coffee: A Natural Coffee-Like Beverage
Dandelion coffee is a caffeine-free alternative made from the root of the dandelion plant. It tastes and looks similar to regular coffee, making it a good option for coffee lovers who need to cut coffee from their diets.
Peppermint Tea: A Soothing Option
Peppermint tea can help soothe the stomach and is a good choice for pregnant women seeking a caffeine-free coffee alternative to ease morning sickness. During pregnancy, limiting caffeine intake to less than 200 milligrams per day is recommended.
Lemon Water: Simple and Hydrating
Lemon water is a simple, hydrating replacement for coffee. Increasing water intake can benefit overall health, including the health of your kidneys, brain, and heart. Staying hydrated can also reduce symptoms related to caffeine withdrawal, such as headaches.
If you’re trying to cut back on coffee, there are plenty of caffeinated and uncaffeinated options for you to try. Matcha, black tea, bone broth, lemon water, hibiscus tea, chicory coffee, and hot cocoa are just a few of the many drinks you can enjoy instead.
🔗 **Fuente:** https://www.health.com/coffee-alternatives-11690839
