Recent research highlights coffee’s potential health benefits, such as reducing the risks of Parkinson’s disease, type 2 diabetes, Alzheimer’s disease, liver cancer, depression, and stroke. These benefits are linked to the antioxidants in coffee beans and their caffeine content. For those seeking coffee alternatives, similar health benefits can often be found in other antioxidant-rich beverages like green tea or herbal infusions.
However, some folks don’t get along well with coffee. It is an acidic drink, so it can cause stomach upset at times, particularly in older individuals and those who are sensitive to it. The caffeine can also cause side effects, including headaches, jitteriness and insomnia.
If you’re one of those who likes a pick-me-up beverage now and then, but would rather not drink coffee, we’ve got eight healthy alternatives that may fit the bill.
1. Green Tea
Green tea has less caffeine than coffee, but it gives you a little — about one-third to one-half that found in coffee — so it can still be energizing. Drink a cup of this and you’ll set yourself up for a healthier day as green tea is full of disease-preventing antioxidants. It’s brewed from the same leaves as black tea (Camellia sinensis), except the leaves are less processed and contain more healthy nutrients. Green tea leaves are steamed and dried after harvest whereas black tea leaves are dried and crushed first.
The National Cancer Institute states that the plant ingredients in green tea (polyphenols) decreased cancer tumor growth in studies and protected cells from ultraviolet radiation. Other research has linked regular intake of green tea with lower rates of several types of cancer, including breast, lung, skin, prostate and colorectal.
In 2006, green tea consumption was associated with reduced mortality due to all causes and due to cardiovascular disease. In 2011, researchers reported that green tea could help reduce LDL “bad” cholesterol levels, while other studies have found links between the tea and enhanced working memory.
2. Wheatgrass Juice
Wheatgrass is actually wheat (Triticum aestivum), only harvested when it’s younger than usual. Instead of waiting for the grain to develop, farmers harvest the plant when it’s still in grass form. It’s then crushed and squeezed to make a juice, and it can also be dried and converted into a supplement.
The juice is a natural source of many nutrients, including vitamins A, B, C, E and K as well as minerals calcium, selenium, magnesium and iron. It contains chlorophyll — the substance that makes plants green — that works as an antioxidant in the human body and may help to boost energy.
Wheatgrass is also a good source of fiber and may help promote healthy digestion. Some studies have found that it may be useful in treating some inflammatory bowel diseases like ulcerative colitis. It has antimicrobial properties that may be useful in infections with one laboratory study finding that it could help fight strep infections and the bacteria that cause dental infections.
3. Chai
Chai is a warm drink from India made with black tea, milk and spices. Originally called “masala chai,” which in Hindi, means “spiced tea,” it’s thought to have been around for thousands of years. The spices vary, with the most common including cinnamon, ginger, pepper, cardamom and cloves. People in India drink it regularly, but it’s still seen as a sort of “treat” in the Western world, although it’s become more popular in the past decade.
Because chai is made with black tea, it has some caffeine to get you going. However, as with green tea, chai only has about one-third to one-half of the caffeine that coffee has. It has all the health benefits of black tea, which include antioxidant protection, reduced risk of heart disease and even some anticancer activity.
Then, you’re getting the health benefits of the spices as well, which can be impressive. Cinnamon, for one, has been linked with helping to balance blood sugar while reducing inflammation. Cardamom aids digestion and boosts the immune system. Ginger also aids digestion, reduces inflammation and may help reduce the pain of arthritis.
Sugar Content
Unfortunately, if you buy a cup of chai at your local coffee shop, you may be getting more sugar than is good for you. A large (16-ounce) Classic Chai Tea Latte from Starbucks will give you a whopping 42 grams of sugar — the American Heart Association recommends only 37.5 grams per day for men and 25 grams for women.
Over-the-counter chai mixes can also be sugar-heavy, so you need to be cautious. Look for more traditional ingredients and you’ll enjoy the energy boost and the health benefits. Even better, make your own chai at home with black tea, low-fat milk or almond milk and spices, along with some stevia (natural no-calorie sweetener) or honey. Alternatively, ask your coffee shop for a simple chai brewed tea, then add your own milk, cinnamon and sweetener. You can also look for “skinny” chai tea seasoning mixes.
4. Green Smoothie
These can be both energizing and healthy, especially when you mix them without adding too much sugar. To prepare, simply cut up your favorite vegetables, toss in a piece or two of fruit, and blend. You can even chill it overnight, making it easy to enjoy first thing in the morning. This way, you’ll have already stacked up several servings of fruits and veggies before stepping out the door. Plus, by keeping it simple, you’re ensuring that your morning routine stays healthy and convenient.
Green smoothies offer a wealth of health benefits, packed with essential nutrients and antioxidants derived from natural ingredients. As studies suggest, a diet rich in fruits and vegetables can significantly reduce the risk of various diseases, including heart disease, cancer, and diabetes.
If you’re not naturally fond of veggies, green smoothies can be a game-changer. For example, if you tend to avoid greens like spinach, green beans, or broccoli, simply blend them into your morning smoothie with fruits such as apples, pears, or bananas. You might be surprised at how much you enjoy the taste.
To maximize the health benefits, aim to make your smoothie veggie-heavy with just a small amount of fruit to keep the sugar content low. Additionally, consider boosting its nutritional value by adding a powdered supplement like protein, spirulina, or matcha green tea powder. This simple swap can provide an extra health boost, helping you meet your wellness goals with ease.
5. Yerba Mate
This is an herbal tea made from the leaves of the yerba mate plant. The leaves are harvested and dried similar to black tea leaves, and then steeped in hot water to make the tea. It’s very popular in South America, where the people have unique gourds with metal straws that they use to drink the water strained from the leaves.
North America has recently become more aware of the benefits of yerba mate. Although it tastes similar to green tea, it’s more robust in flavor and generally contains more caffeine than tea but about half the amount found in coffee. Additionally, yerba mate is rich in vitamins B and C, as well as important minerals like magnesium, phosphorus, and iron.
In fact, studies show that consuming yerba mate before exercise can enhance performance. It’s also known for reducing fatigue and boosting energy, but in a more balanced and smoother way compared to coffee. Furthermore, if you’re looking for a morning pick-me-up, yerba mate may be your ideal choice, as it has been found to improve mood, memory, and alertness.
6. Peppermint Tea
If you enjoy the cool, refreshing taste of peppermint and are going through a stressful time, consider making it your morning drink. Peppermint tea is made from the peppermint herb, which grows up to 2 to 3 feet tall and features purple to white flowers. As the most popular mint species, peppermint is caffeine-free and is widely known for its digestive benefits—this is why many restaurants offer peppermint candies after dinner.
In addition to aiding digestion, peppermint boasts several other health benefits. For instance, a 2006 study found that peppermint not only relaxes digestive tissue but also has a calming effect on the nervous system, which may help you stay calm during stressful moments, such as making a presentation at work. Furthermore, peppermint can alleviate menstrual cramps due to its relaxing properties, as well as boost alertness and memory. As an added perk, it also leaves you with fresh breath to start your day.
7. Teeccino Herbal Coffee
Have you heard of this one? It’s a caffeine-free herbal beverage made to satisfy the taste buds of coffee lovers. If you have to give up your coffee for health reasons and you miss the taste, this may be the best alternative for you. There are a number of flavors available, from those that are full-bodied and complex with a sweet and nutty taste, to those that are more intense like black coffee without the sweetness.
The product comes in grounds similar to coffee grounds, but with ingredients like carob, chicory, dandelion root, nuts, dates and figs. Some have natural coffee flavor without the coffee, along with grains like barley to add to the experience. Most of the ingredients are organic without any added sugar or alternative sweeteners.
When enjoying a cup, you also get the health benefits of the herbs, grains, fruits and nuts, but the product lacks the acid content of coffee, so will likely be easier on your digestion.
8. Dandelion Root Tea
This is another great option if you’re missing the dark flavor of coffee. In fact, the beverage is so similar to coffee that, in some localities, it’s even called dandelion coffee. The roots are harvested, then dried, chopped and roasted. Finally, they’re ground into granules that are steeped in boiling water to make the tea.
You may think of dandelions as just pesky weeds, but they actually have many health benefits — when they’re not sprayed with pesticides! The roots alone contains healthy antioxidants, flavonoids, vitamins, minerals and other nutrients that are good for you. Dandelion has a long history of use as a way to maintain liver health, with a 2017 study showing that the polysaccharides from the root could protect the liver from medication-induced liver injury.
Some studies have linked dandelion to an increased breakdown of fat, so scientists are looking into it to see if it may help with weight loss. It also seems to stimulate digestion.
For your guide to the best foods to heal your body, check out The Best Foods that Rapidly Slim & Heal in 7 Days, here!
