While millions of Americans sip the brew every day, it’s not the only steamy drink that delivers a dose of caffeine. Yes, you don’t have to drink Americano or espresso to get an energy boost. There are a few other caffeinated drinks that can get you through the day and don’t carry the nutritional baggage of those big cans of energy drinks.
Here are the healthy brews you might want to consider if you need a pick-me-up that can break coffee’s caffeine monopoly.
Matcha
What is it: Matcha is a green tea powder made from shade-grown tea leaves that are ground into a fine powder. Covering the tea leaves for several days before harvest increases the plant’s chlorophyll content, giving the leaves a vibrant green hue. Traditionally it is drunk as whipped hot tea, but the powder can also be added to drinks such as lattes and smoothies. Due to the laborious process required to produce matcha, the tea can be pricey.
Caffeine content: A drink of matcha made with 1 teaspoon of powder contains between 35 and 90 milligrams of caffeine, so on average half the amount in a typical cup of coffee.
Why it is a good alternative: Although matcha typically contains more caffeine than regular green tea, it is unlikely to make you jittery due to the calming balance provided by the amino acid L-theanine. Some people find that the tea soothes and stimulates at the same time. Think of it as a soft hum. Because you consume the entire tea leaf in concentrated amounts, matcha provides a load of antioxidants that coffee and other teas can’t match. These antioxidants can help with everything from improving heart health, boosting the immune system, and even reducing exercise-induced muscle soreness.
Tasting notes: Better quality matcha has naturally sweet, vegetal flavor notes. It should taste fresh, not stale.
Look after: You should be skeptical of coffee shop matcha drinks, as well as store-bought matcha drinks and packaged latte mixes, because these are packed with sugar and contain very little actual matcha.
One to try: Ceremonial Matcha with jade leaf
Yerba Mate
What is it: Yerba mate (pronounced MAH-tay) is an herbal tea made from the dried leaves and twigs of the evergreen plant Ilex paraguariensis, native to South America. There are only a handful of plants in the world that naturally produce caffeine, and yerba mate is one of them. Traditionally in Argentina, where it is a national obsession, it is consumed from a container called a calabash (gourd) and is sipped through a metal straw (bombilla) with a filter at the bottom to strain out the leaf fragments. But there’s nothing wrong with simply drinking from a mug.
Caffeine content: The caffeine content of yerba mate is affected by a number of factors, including brewing time and the amount of leaves used. It is estimated that a cup of the drink contains about 40 milligrams of caffeine, but this could be higher. By comparison, brewed coffee ranges from 60 to 180 milligrams in a 6-ounce serving. Some canned mate drinks are fortified with extra caffeine, so definitely not a drink before bedtime.
Why it is a good alternative: In addition to caffeine, Mate also brews two other stimulants – theophylline and theobromine – that can work synergistically with caffeine to help you shake off the morning fog or crank out a few more sets at the gym. When mate leaves are brewed, several types of antioxidants are released, including chlorogenic acids and polyphenols, making it a drink with a potentially high antioxidant capacity.
In one 40-day studyParticipants who drank just over a cup (330 ml) of yerba mate every day lowered their LDL cholesterol levels by about 8% and apolipoprotein B by 6% and increased their HDL cholesterol by 4.4% – three blood lipid parameters that can lower the risk of heart disease. Because the drink contains less acid than coffee, some people find it easier on their stomachs to get their caffeine from this drink.
Tasting notes: Yerba mate is often described as earthy, vegetal, herbaceous and bittersweet in taste. Some people find it too bitter for their taste. Yerba mate tea bags are also available, but you’ll get the freshest flavor (and more caffeine boost) with loose leaves. You can enjoy it warm, with or without a sweetener such as honey, or in ice form with a squeeze of lemon.
Look after: The mate drying process that uses smoke can produce polycyclic aromatic hydrocarbons (PAHs), which are known to be possibly carcinogenic and are also found in tobacco smoke and grilled meats. The levels of PAH vary significantly between brands. To limit exposure, choose brands that allow mate leaves to air dry rather than using smoke.
Ones to try: Yerba Madre Traditional air-dried Yerba Mate
Uncle Matt’s Organic Yerba Mate Energy Tea
Mushroom Coffee
What is it: Putting mushrooms in drinks is definitely a trend. Essentially, mushroom coffee is a mixture of powdered mushroom extracts and ground coffee that are dissolved together in hot water. It can be in instant form or in a form that you would brew as regular coffee, such as a French press or pour-over. The various forms of the fruiting fungi added to coffee grounds are known as medicinal mushrooms (not psychedelic mushrooms) which you don’t normally find in the supermarket. These include dried and ground cordyceps, turkey tail, lion’s mane and reishi.
Caffeine content: This varies considerably depending on the amount of coffee in the product, as well as the type of beans used and the processing method of the coffee beans (i.e. dark or medium roast). Obviously, the mushrooms do not add caffeine to the drink. The caffeine content is often not stated on the packaging of the products, making it a real challenge to know how much of the stimulant you are consuming. A good estimate is that a cup of mushroom coffee provides 50 to 80 milligrams of caffeine. That’s still enough of a stimulant to keep you tossing and turning at night if you drink a cup too late in the day.
Why it is a good alternative: It can be a good option for people who still want a fun brew, but with lower amounts of caffeine than what’s in a stronger cup of neat coffee. Some say they feel a lightness similar to a caffeine buzz, but without the crash. Focus without the jitters, if you will. Various medicinal mushrooms are believed to support human health in a variety of ways, including improving immunity and nervous system function, reducing inflammation, increasing energy and reducing anxiety. The compounds extracted from medicinal mushrooms are known as adaptogens, which can improve the body’s response to stress.
Tasting notes: The flavor profile of mushroom coffee is not much different from that of regular coffee. For the most part, medicinal mushrooms have a mild flavor that is easily masked by the strong taste of coffee. Some use terms like ‘nutty’, ‘earthy’ or ‘notes of chocolate’. You may notice that the mushrooms can reduce the acidity of black coffee.
Look after: This may be an example of where the sales pitch trumps the science by a wide margin. There is a lack of research on medicinal mushrooms that includes living, breathing humans. And no medicinal mushroom research has been conducted on mushroom coffee. This means that there isn’t a lot of scientifically based research on this stuff. It is unclear whether there are any combined positive (or perhaps negative) health effects from mixing mushrooms and coffee beans. We also don’t know if the amount of mushrooms added to coffee is enough to have a medicinal effect. Additionally, mushroom coffee is pricey, costing about twice as much per serving as regular coffee.
One to try: Four Sigmatic Focus Ground Coffee (Dark)
Guayusa
What is it: Although guayusa is similar to yerba mate, it comes from a different plant. Guayusa, pronounced gwhy-YOU-sa, is made from the leaves of a holly tree (Ilex guayus) native to the Amazon, where indigenous communities have enjoyed it as an herbal drink for centuries. You may come across energy drinks that use guayusa extract as a stimulant ingredient.
Caffeine content: Guayusa naturally contains some caffeine, although less than brewed coffee. The caffeine content in this drink is estimated at 60 to 70 milligrams per 8-ounce serving, but more analysis is needed to get a clearer picture of the caffeine content. For comparison: a 250 gram portion of black tea contains approximately 40 mg, and coffee contains a maximum of 160 mg. How much guayusa you steep in hot water and for how long affects the caffeine content. A can of Alive Energy, made with guayusa extract, contains 150 milligrams of caffeine.
Why it is a good alternative: Many describe the stimulating effects of guayusa as gentler and less jittery than the caffeine from coffee. Perhaps the presence of the sedative L-theanine helps counteract some of the effects of caffeine. Guayusa provides compounds such as chlorogenic acid that have antioxidant effectswhich can help ward off cell damage in our bodies, which in turn can aid in healthy aging and disease prevention. Who knows, these antioxidants could also help with recovery after heavy training.
Look after: You will have to work harder to get your hands on guayusa as it is not widely available in stores or even on Amazon. Due to its stimulant content, including caffeine and theobromine, it has the same potential side effects as other caffeinated products, including disrupted sleep patterns if consumed too late in the day.
Taste notes: Guayusa has a softer, subtler flavor than its brother yerba mate. Because it lacks the tannins found in black and green tea, it lacks the bitter taste. That makes it almost impossible to overbrew. You can find guayusa in both loose leaves and bagged form, with the former offering the best flavor and perhaps the most caffeine and antioxidants. Try soaking 1 tablespoon of leaves in 150 ml of hot water. You can also use guayusa to make iced tea, which is delicious with a good squeeze of lemon.
One to try: Palm Beach Herbs Guayusa
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