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I am a coffee person. My first concern when going on vacation is always “Where is the coffee?” While I am slightly sensitive to caffeine and sometimes overdo it, I think coffee is a healthy beverage for most people. It is a source of antioxidants and other beneficial compounds for your health. I don’t think that you should cut out coffee to be healthier. For most people cutting out a major source of antioxidants will likely make them less healthy.
But there are some reasons why you may need to choose a coffee alternative. Some people are quite sensitive to caffeine, so even just one cup increases anxiety or causes a rapid heart rate. Others find that coffee worsens digestive issues, causes headaches, or gives them reflux. And some people don’t like the taste (my husband prefers energy drinks to coffee and I do not understand).
Whatever your reason for looking for something else to drink instead of coffee, here are some other beverages to consider.
Healthy Alternatives to Coffee
Here are some of our top choices for the best coffee alternatives.
Tea
Tea is a common coffee alternative that has less caffeine or none at all, as in the case of herbal teas. There are many flavors of tea out there, so you can definitely find something you like.
Tea can be enjoyed with milk or cream and your favorite sweetener (or not). And you can drink it hot or cold (I am from the south and I love Southern sweet tea, although I limit my consumption of it, but it is so dang good).
Tea also has many potential health benefits from helping with sleep, stress relief, immune support, and more. It may also be beneficial for brain health, help lower your risk of cancer, and support healthy blood sugar. Green tea may even help you lose weight.
Matcha Tea
While matcha is technically a type of tea, it has some unique benefits compared to other teas. In case you aren’t familiar, matcha is a type of green tea that is made by steaming and then drying the tea leaves. This allows you to consume the whole leaf, which is different from regular green tea.
The tea leaf is a rich source of an antioxidant called epigallocatechin gallate (EGCG), which is responsible for many of the health benefits of green tea. EGCG may help reduce inflammation, lower blood pressure, decrease the risk of diabetes, and can help you lose weight.
One thing to know about matcha is that it can be higher in caffeine than coffee since you are consuming the whole leaf. If you are sensitive to caffeine, you may want to skip it.
Due to the popularity of matcha for its health benefits, coffee shops like Starbucks have jumped on the matcha train. The issue is they have loaded it up with sugar. A grande Matcha Latte from Starbucks has 240 calories and 34 grams of sugar.
Based on this, I would be cautious about how you prepare your matcha. While it can be bitter and may need a bit of sweetness, avoid adding too much sugar as it will likely counteract the health benefits.
Chai
Chai is a type of black tea that is infused with spices like cardamom, cinnamon, and cloves. Since it is a black tea it does contain caffeine, but has about half of what is in coffee.
The health benefits of chai are likely linked to the spices, which have anti-inflammatory properties. But, black tea is also loaded with benefits for your health. It can support your heart and brain health, and be preventive for cancer and type 2 diabetes. Similar to matcha, be wary of the “chai lattes” as these can be loaded with sugar.
Yerba Mate
Yerba mate is a type of tea that is commonly consumed in South America. It is made from the leaves of the llex paraguariensis plant. It is a source of caffeine, about the same as a cup of coffee.
Traditionally, yerba mate is prepared inside a special gourd and then consumed through a straw. You add water to the tea as you drink it. Yerba mate is a bit of an acquired taste as it can be quite bitter.
Like other types of tea, it is a rich source of antioxidants and several vitamins and minerals like thiamine, calcium, and iron. It may also have benefits for blood sugar, weight loss, and cancer prevention.
Golden Milk
Golden milk is like a latte without the coffee. It is basically milk with a variety of spices such as ginger, turmeric, cardamom, vanilla, cinnamon, and black pepper. This means it is also caffeine-free.
The spices in golden milk are loaded with antioxidants. Turmeric is a source of anti-inflammatory curcumin, which may have benefits for preventing cancer, brain health, and supporting the immune system. Ginger is another anti-inflammatory spice with several medicinal properties for nausea, migraine, and high blood pressure.
Just a tip if you are making golden milk, be sure to use whole milk. Fat helps absorb all of the antioxidants in this drink. If you prefer non-dairy milk, consider oat milk or coconut milk, which is higher in fat than other types of plant-based milk.
Chicory coffee
Chicory is a type of root that can be roasted and ground into a coffee-like drink but is caffeine-free. It tastes quite a bit like coffee, so chicory might be a good choice if you love the taste of coffee, but can’t drink it anymore. It is also less likely to cause reflux, so it might be a good option for those who don’t really want to give up coffee but can’t handle the heartburn that comes with it.
Since it is a root, it is high in a type of fiber called inulin. This fiber helps support the growth of certain beneficial bacteria, improving gut health.
Mushroom Coffee
Mushroom coffee is hot right now. Infused with functional mushrooms, this is a healthy coffee alternative that provides multiple benefits. Some brands like Mud/Wtr are just a blend of mushrooms, adaptogenic herbs, and spices, so while they are called “coffee” they do not have any actual coffee. Other brands like Four Sigmatic, are coffee infused with mushrooms. If you are trying to avoid coffee, read the label carefully as these types of products can vary.
Functional mushrooms have multiple health benefits from supporting cognitive function to making you feel less stressed. If you like the taste, mushroom coffee is a great way to start your day for all the mental health benefits it provides.
Finding the Best Coffee Alternative For You
Finding a coffee alternative may take a bit of trial and error until you find something you like. Choosing the right coffee alternative for you will depend on your individual preferences and health needs. If you’re looking for beverages that still have a bit of caffeine consider, tea, matcha, chai, and yerba mate. Golden milk and chicory coffee are caffeine-free and offer unique health benefits. Mushroom coffees may or may not contain caffeine (and some contain coffee as well) so be sure to read the label.
Ultimately, the best coffee alternative is the one that you enjoy and that fits into your lifestyle. So experiment with different beverages and find the one that works best for you.
