5 Coffee Substitutes You Should Consider (And Their Benefits)

Coffee remains the popular choice for a morning beverage among many individuals, although there are others who opt to refrain from consuming it due to various reasons.

For certain individuals, the substantial caffeine content in coffee, which amounts to approximately 95 mg per serving, can lead to feelings of restlessness and unease commonly referred to as "the jitters." In addition, some people may experience digestive discomfort and headaches as a result of consuming coffee.

A significant number of individuals simply do not enjoy the bitter taste of coffee or have grown tired of their regular morning cup of joe.

Here are five delightful alternatives to coffee you can explore and enjoy:

Chicory coffee

Just like coffee beans, chicory root can be roasted, ground, and made into a tasty hot drink. It has a similar taste to coffee but doesn't contain caffeine.

Chicory root is also packed with a substance called inulin, which is a type of fiber that dissolves in water. This fiber can help with digestion and keep your gut healthy by encouraging the growth of good bacteria, especially Bifidobacteria and Lactobacilli (1).

Furthermore, chicory root has the ability to stimulate your liver to produce increased amounts of bile. This can be advantageous for the digestion of fats (2).

Chicory root is readily available in pre-ground and roasted forms, making it convenient to prepare. You can brew it just like regular coffee grounds using various methods like a filter coffee maker, French press, or espresso machine.

To make a cup of chicory root beverage, use 2 tablespoons of grounds for every 6 ounces (180 ml) of water. You can adjust this ratio according to your personal taste preferences.

However, it's important to note that if you are pregnant or breastfeeding, it is recommended to avoid consuming chicory root. There is limited research available on its safety in these circumstances, so it's best to err on the side of caution (3).

Matcha tea

Matcha is a kind of green tea that is created by steaming, drying, and grinding the leaves of the Camellia sinensis plant into a fine powder.

Unlike regular green tea that you brew and discard the leaves, matcha involves consuming the entire leaf. As a result, you're getting a highly concentrated amount of antioxidants, with a focus on epigallocatechin gallate (EGCG) in particular (4).

EGCG, which is found abundantly in matcha, is believed to contribute to many of its potential benefits. Research indicates that regular consumption of green tea may help lower the risk of high blood pressure. Although the studies conducted on this topic used green tea extracts, the amount of catechins present in these extracts was comparable to the levels found in a cup of matcha (5).

Drinking green tea has also been linked to weight loss and decreased body fat, along with a decreased chance of developing type 2 diabetes (6, 7).

Matcha possesses a refreshing taste that is often described as having an earthy flavor.

Here are the simplified steps for preparation:

• Use a fine mesh strainer to sift 1-2 teaspoons of matcha powder into a ceramic bowl.
• Add hot water that is not boiling, around 160-170°F (71-77°C).
• Stir slowly until the powder is completely dissolved, then whisk back and forth. It's best to use a traditional bamboo tea whisk called a chasen.
• The tea is ready when a light froth forms. If you prefer, you can also add 1 cup (237 ml) of steamed milk or a non-dairy alternative to make a creamy matcha tea latte.

Since matcha is made by consuming the whole leaf, it generally contains higher levels of caffeine compared to regular brewed green tea and sometimes even more than coffee. The caffeine content can vary significantly, ranging from 35 to 250 mg per cup (8).

Golden milk

Golden milk is a delicious alternative to coffee that does not contain caffeine. It is a warm beverage that features flavorful spices like ginger, cinnamon, turmeric, and black pepper. Other popular additions to golden milk include cardamom, vanilla, and honey.

In addition to imparting a lovely golden hue to your drink, turmeric contains a potent chemical called curcumin, which is believed to possess strong anti-inflammatory properties (9).

Furthermore, black pepper enhances the body's absorption of curcumin, and the presence of fat also aids in its absorption. Therefore, when preparing this drink, it is worth considering using whole milk instead of fat-free milk to maximize the absorption of curcumin (10).

You can easily prepare a simple golden milk within approximately 5 minutes by following these steps:

• In a saucepan, combine 1 cup (237 ml) of milk or a non-dairy alternative with 1/2 teaspoon of ground turmeric, 1/4 teaspoon of cinnamon, 1/8 teaspoon of ground ginger, and a pinch of black pepper. If desired, you can also add honey to taste.
• Warm the mixture over low to medium heat, stirring frequently to prevent it from burning.
• Once the mixture is heated, pour it into a mug and savor your golden milk.

Enjoy your warm and flavorful golden milk!

Lemon water

Switching up your morning beverage can be simple, and one great option is lemon water.

Lemon water is a refreshing choice that is both calorie- and caffeine-free. It also offers a generous amount of vitamin C.

Vitamin C serves as an antioxidant, supporting your immune system and shielding your skin from sun damage. Additionally, it plays a crucial role in collagen production, which is a protein necessary for the structure of your skin, tendons, and ligaments (11, 12, 13).

By simply preparing a glass of lemon water, which involves adding the juice of half a lemon (around 1 tablespoon or 15 ml) to 1 cup (237 ml) of cold water, you can receive approximately 10% of your Recommended Daily Intake (RDI) for vitamin C (14, 15).

For a diverse range of flavors, you can enhance your lemon water by incorporating various fruits and herbs. Some popular choices include cucumbers, mint, watermelon, and basil. These additions can infuse your lemon water with refreshing and aromatic elements, making it even more enjoyable. Feel free to experiment and find combinations that suit your taste preferences.

Yerba mate

Yerba mate is a herbal tea with natural caffeine content derived from the dried leaves of the South American holly tree, known as Ilex paraguariensis (16).

If you're seeking an alternative to coffee but still want to enjoy the energizing effects of caffeine in the morning, yerba mate is a suitable option to consider. It can serve as a good substitute while providing you with a caffeine boost.

A standard cup of yerba mate, approximately 237 ml in size, typically contains around 78 to 80 mg of caffeine. This caffeine content is similar to what you would find in an average cup of coffee (17).

Yerba mate is abundant in beneficial plant compounds that possess antioxidant properties. Some studies even suggest that yerba mate may contain comparable levels of antioxidants to green tea. These antioxidants can help protect your body against oxidative stress and provide potential health benefits (17).

In addition to its antioxidant properties, yerba mate is a rich source of various minerals and vitamins. It contains minerals such as riboflavin, thiamine, phosphorus, iron, calcium, as well as vitamins C and B6. These nutrients contribute to the overall nutritional profile of yerba mate and can support various aspects of health and well-being (17).

Yerba mate has a distinct taste that some describe as bitter or smoky. In the traditional method, it is prepared in a yerba mate gourd and consumed using a metal straw, gradually adding water while drinking.

To simplify the process, you can also steep yerba mate leaves using a tea ball or use pre-packaged yerba mate tea bags. In these cases, simply steep the leaves in hot water for 3 to 5 minutes and enjoy the infusion.

While yerba mate has potential health benefits, it is important to consume it in moderation. Studies have linked high and regular intakes of 1 to 2 liters per day to increased risks of certain types of cancer. Therefore, it is advisable to exercise moderation when enjoying yerba mate (18, 19).

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Takeaway

While coffee does offer several health benefits, it may not be suitable for everyone. Fortunately, there are numerous alternatives available that provide unique advantages not found in coffee. These alternatives include beverages infused with antioxidant-rich herbs and spices, probiotics, and acetic acid.

If you're seeking a healthy substitute for coffee, I recommend exploring the beverages mentioned in the list you mentioned. They can offer a range of flavors and potential health benefits, making them worth trying as alternatives to coffee.

Ifiokobong Ene is a Medical Physiologist and a freelance medical writer. Ifiok brings his years of medical research experience to help consistently create high-quality and engaging articles and products that uphold the highest medical standards. He is dedicated to making health and wellness information available, actionable, and understandable so readers can make the best decisions about their health. Catch him on?Fiverr?and?Upwork.