If you’re keen for a morning energy boost, but wary of the potential side effects of too much coffee (anxiety, wakefulness, tummy trouble), it could be worth seeking out an alternative to that Americano. Some options—like green tea or guarana—come with health benefits as an added bonus.
What are the effects of coffee on the body?
Caffeine is a natural stimulant that affects the brain and the nervous system to increase alertness and delay fatigue. For these reasons, it’s obviously super helpful when you want to feel more awake. And of course, coffee does have certain health benefits. But it can also be tricky: about 15 to 30 minutes after coffee intake, many people experience the dreaded caffeine crash, a decrease in the initial energising effects that results in tiredness. This can create an unhelpful cycle: drinking more caffeine to counteract the effects of the dip in energy levels it has already caused.
An overdoing it on caffeine, meanwhile, can result in several unpleasant outcomes. Among the most common? The jitters, heartburn, and poor sleep quality. This is especially true if you consume coffee on an empty stomach—which many of us are guilty of while rushing about in the morning—because caffeine stimulates the stomach cells to release digestion-aiding hydrochloric acid, which can be harmful without the presence of food. Consuming too much caffeine can also reduce the body’s ability to stabilize cortisol and melatonin levels, which in turn can create chronic stress and prevent us from getting those all-important Zzzs.
Coffee alternatives for more energy, better sleep, and less stress
Giving up coffee doesn’t have to mean saying goodbye to your morning ritual altogether. Sometimes, a sip of something that’s still warming yet less aggressive can offer a similar pick-me-up boost. Below, a round-up of coffee alternatives that are either healthier, lower in caffeine, or entirely caffeine-free.
Black tea
Okay, so black tea is obviously not a caffeine-free drink, but a cup of brewed black tea typically contains about half as much caffeine as the same amount of coffee. Black tea derives its caffeine from tannins, a type of antioxidant-rich polyphenol also found in spices, chocolate, wine, and, yes, coffee. But the alkaloids in tea allow the body to absorb the caffeine much more slowly, lessening the chance of experiencing that annoying post-coffee crash. Best of all, tea contains a specific type of tannin polyphenol called ellagitannin, which has been shown to benefit the growth of healthy gut bacteria. It may even have anti-cancer properties.
Green tea
Multiple long-term studies have found green tea to be among the healthiest beverages on the planet. Among the well-documented evidence-backed benefits: a high amount of a cancer-fighting and antioxidant-rich polyphenol called catechin, and a high amount of the brain-boosting and stress-reducing compound L-theanine. Drinking green tea has also been linked to lower levels of obesity and heart disease, and more balanced blood-sugar levels – and it seems to contribute to increased longevity. It may even help reduce damage to the skin from the sun.
Matcha
Think of matcha as super-powered green tea: it’s produced from the leaves of the same plant, simply grown and consumed in a slightly different way. Matcha is traditionally grown in the shade (which allows the plant to develop more antioxidant-rich and amino-rich compounds) and then pulverized and mixed with water instead of steeped. Because you’re consuming the plant’s whole leaf, you’re reaping even more of the aforementioned benefits of green tea. But that means you’re also getting more caffeine than what’s in regular green tea: one cup of matcha contains about 70mg of caffeine, versus green tea’s typical 35mg (and, drinking it too much could lead to a vitamin deficiency). Still, that’s a lot less than one cup of coffee, and remember, you’re also getting the benefits of L-theanine.
Yerba maté
This traditional South American drink makes a great coffee alternative—but a word of caution: it contains only slightly less caffeine than coffee. That said, maté’s other benefits are too great to ignore. Obtained from the dried and ground leaves of Ilex paraguariensis, a plant known for its diuretic and purifying properties, as well as its high levels of polyphenols and natural antioxidants, it has excellent stimulating properties and has been found to improve memory and attention span. Some studies have found its antioxidative benefits to be very similar to green tea, and it also contains trace amounts of vitamin C, thiamine, riboflavin, vitamin B6, potassium, calcium, magnesium, phosphorus, manganese, and iron. It’s also been found to potentially improve athletic performance, and may even help the body burn fat.
Guarana
You may recognize guarana as the active plant extract found in many modern energy drinks, but it has been consumed in Brazil for centuries. And though it does contain high levels of caffeine, it also has beneficial health properties thanks to naturally occurring anti-inflammatory compounds, antioxidants, and polyphenols. Guarana contains theophylline (also found in black tea) and theobromine (also found in chocolate), which create a synergistic, cognitive-performance-boosting effect. Plus, the compounds in guarana have been shown to possibly slow the growth of cancer cells, help manage cholesterol levels, provide pain relief, and contribute to anti-aging effects. Just proceed carefully: guarana has a lot of caffeine, so a little bit goes a long way.
Mushroom coffee
The flavor of coffee with the benefits of adaptogenic mushrooms? Yes, please. Mushroom coffee usually contains ground coffee enhanced with medicinal mushrooms, like chaga and cordyceps, for an added adaptogenic boost. Best of all, most mushroom coffees contain half as much caffeine as traditional bean brews. It also tastes so delicious, you probably won’t even notice the mushrooms at all. While the science is still not 100% there, the possible benefits of the adaptogens in mushrooms include increased resistance to stress, better immune function, and improved cognitive states. Additionally, mushrooms contain minerals such as potassium, selenium, phosphorus, and magnesium, as well as B vitamins and antioxidants.
Hot water with lemon
Sometimes it helps to keep things simple. Drinking hot water with lemon first thing in the morning is a worthwhile detoxifying ritual: it’s hydrating, doesn’t contain caffeine, and can help jump-start the digestion process first thing. Some studies show that lemon has minerals that help lower our blood pressure, which supports our overall health.
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