6 alternative drinks to coffee that guarantee an energy boost | wellness

If you want to have more energy, but without facing common adverse reactions from caffeine, such as anxiety, insomnia or stomach discomfort, it’s your lucky day: we’ve rounded up some of the best alternatives to caffeine. coffeewhich, in addition to stimulating the body, also bring extra health benefits.

What are the effects of coffee on the body?

Caffeine is a natural stimulant that affects the brain and nervous system to increase alertness and reduce fatigue. Precisely for this reason, it is a useful substance when we want to feel more alert or stay awake. Despite the energy factor, coffee can cause some health problems.

About 15 to 30 minutes after drinking coffee, many people experience the famous caffeine crash, a decrease in energizing effects that results in tiredness — the opposite of what is sought with the drink. This can create a vicious cycle, fueling the need to consume more caffeine to combat the effect.

Ingesting excess caffeine can bring discomfort to both the body and mind. Among the most common symptoms are tremors, heartburn and poor sleep quality. The diagnosis tends to worsen if coffee is consumed on an empty stomach, because caffeine stimulates the release of hydrochloric acid to aid digestion, which can be harmful without the presence of food in the stomach. 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 insomnia problems.

The healthiest alternatives to coffee

Stopping drinking coffee or reducing your intake doesn’t have to mean saying goodbye to a comforting morning ritual. In fact, other hot drinks can provide the same invigorating effects. Next, we talk about healthier options to replace coffee — which contain less or no caffeine.

1. Black tea

Yes, black tea has caffeine, but one cup of the drink contains about half as much caffeine as the same amount of coffee. Black tea gets its caffeine from tannins — a type of antioxidant-rich polyphenol also found in spices, chocolate, wine, and, yes, coffee. The difference is that tea has alkaloids that allow the body to absorb caffeine more slowly, reducing the chance of feeling the abrupt drop in stimulation generated by the substance. Tea also contains a specific type of tannin polyphenol, called ellagitannin, which has been shown to be beneficial for the growth of healthy bacteria in the intestine.

2. Green tea

If green tea is not already part of your routine, now is the time to consider including it. A series of long-term studies have already established that the drink is one of the healthiest on the planet. Among the benefits proven by scientific evidence are: a large amount of catechin, a polyphenol rich in antioxidants and cancer fighters, and L-theanine, a compound that helps reduce stress. Green tea has also been linked to lower levels of obesity and heart disease, as well as more balanced blood sugar levels. It can even help reduce skin damage caused by the sun. Green tea is also not caffeine-free, but it contains much less than coffee: a cup has about a third less. Some studies also suggest that high levels of L-theanine work synergistically with caffeine to create a more balanced effect — that is, less frantic and nervous.

3. Matcha

Think of matcha as a supercharged version of green tea. Both are produced from leaves of the same plant, but grown and consumed differently. Matcha is traditionally grown in the shade — which allows the plant to develop more compounds rich in antioxidants and amino acids. It is then ground and mixed with water (without needing to be infused, like regular tea). As it is produced with the entire leaf of the plant, it brings the benefits of green tea even more intensely. Compared to green tea, matcha has more caffeine — one cup contains about 70 mg of caffeine, while green tea has 35 mg. Still, it’s less than a cup of coffee — and with all the health benefits.

4. Yerba mate

The traditional drink from the South is another good alternative — but it’s worth paying attention to the quantity, because it only has a little less caffeine than coffee. That said, yerba mate has many other benefits. Obtained from the dried and ground leaves of Ilex paraguariensis — a plant known for its diuretic and antioxidant properties — it has a stimulating action and can improve memory, attention span and even physical performance. The substance also contains vitamins and minerals, such as vitamin C, vitamin B6, potassium, calcium, magnesium, phosphorus, manganese and iron.

5. Guarana

You probably already know guaraná from the classic Brazilian soft drink — but you may not yet know the potential of the Amazon plant extract when consumed naturally. Despite containing a high level of caffeine, the substance has many beneficial properties for health, thanks to anti-inflammatory compounds, antioxidants and polyphenols. Guarana contains theophylline (also found in black tea) and theobromine (found in chocolate), which create a cognitive performance-enhancing effect. Additionally, it can slow the growth of cancer cells, control cholesterol levels, provide pain relief, treat digestive disorders, and even reduce heavy menstrual bleeding.

6. Mushroom coffee

The taste of coffee with the benefits of adaptogenic mushrooms? Yes please. Mushroom Coffee combines ground coffee with the extract of medicinal mushrooms, such as Chaga and Cordyceps, to deliver a stimulating effect with about half the amount of caffeine of traditional coffees. It also tastes so delicious that you probably won’t even notice the mushrooms. It is still being studied, but some of the benefits include increased resistance to stress, better immune function, and enhanced cognitive states. In addition, mushrooms contain minerals such as potassium, selenium, phosphorus and magnesium, B vitamins and antioxidants.

This article was originally published by Vogue Italia.
Translated and adapted by Natália Guadagnucci.