Nutrition

Best coffee alternatives to slash your caffeine intake

27 April, 2022 . 0

Considering cutting back on coffee? Perk yourself up with these substitutes, which have similar health benefits minus the caffeine.

If you’re looking to re-evaluate your relationship with your morning brew, there are plenty of coffee alternatives available.

The pros and cons of coffee

Nutritionist, naturopath and registered nurse Madeline Calfas says there are plenty of reasons to hit up your local barista for a cuppa – from boosting metabolism and mood to improved cognitive function.

“Coffee contains niacin, riboflavin, magnesium, and potassium, as well as a variety of antioxidants – also known as phenols – that all offer a wide variety of health benefits,” Madeline says.

“Phenols are known to act as free radical scavengers and can help to protect the body against the damage that is caused by free radicals, the most commonly known one being inflammation.

“Inflammation is the driver behind many diseases, including metabolic syndrome, autoimmune disorders, hormone imbalance, insomnia, acne and psoriasis, to name a few.”

However, consuming too much of the good stuff can lead to disrupted sleep, anxiety, nausea and heart palpitations.

Naturopath and clinical nutritionist Michaela Sparrow recommends a maximum of two cups a day.

“If you have any hormonal issues or adrenal dysfunction or are experiencing chronic stress, then avoiding coffee altogether is recommended,” Michaela says.

What are the best alternatives to coffee?

A type of green tea made from the leaves of the Camellia sinensis plant, matcha delivers the powerful energy kick of coffee while supporting healthy liver detoxification with its high antioxidant properties, Michaela says.

“It also contains compounds to improve focus (and) concentration and help reduce anxiety.”

Unlike coffee, drinking green tea is not associated with an increased risk for those with severe hypertension of dying from cardiovascular diseases, a recent study suggests.

Dandelion root tea

Made from the root of the dandelion plant, this tea is considered the closest-tasting coffee alternative, Michaela says.

“This has been used for centuries in herbal medicine for liver and kidney support.”

Research suggests the dandelion plant contains natural anti-inflammatory and antioxidant compounds, which can also help prevent illness and disease.

Chai tea

A traditional Indian drink, chai tea can also be served as a caffeine-free variety and in some cases, may even have vanilla and honey added to the mix.

Made with a combination of spices such as cardamom, ginger, cinnamon, star anise and black tea, Madeline says this can bring health benefits, from cardiovascular improvements to reducing LDL cholesterol and inflammation.

However, she adds, these health benefits tend to apply to chai tea rather than chai lattes.

“Chai latte preparations are often made with quite a lot of refined sugar, which promotes more inflammation than reduces it.”

Chicory root

Chicory is a flowering plant from the dandelion family, and its naturally caffeine-free roots are roasted, ground and brewed to produce a beverage that is quite similar in taste to coffee.

“Chicory root is high in inulin, a non-digestible carbohydrate that also acts as a prebiotic and promotes optimal gut health,” Madeline says.

“(It) can help regulate your blood sugar levels and has also been shown to help regulate appetite.”

Lemon water

Fancy a caffeine-free vitamin C boost?

Squeezing half a lemon into a glass of hot water could bring a raft of benefits.

“This drink is often used to stimulate the digestive system before you eat,” Madeline says.

“This helps your body to break down foods more efficiently, which means less indigestion and reflux and better absorption of nutrients.”

For more on food and drink alternatives:

Written by Dilvin Yasa. Updated by Melissa Hong, August 2023.