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In the traditional method, yerba mate is prepared in a yerba mate gourd and consumed through a metal straw, adding water as you drink it. To make drinking yerba mate easier, you can also steep the leaves using a tea ball or purchase yerba mate tea bags.
In these cases, just steep the leaves in hot water for 3—5 minutes and enjoy. Despite the purported health benefits of yerba mate, you should drink it in moderation. Studies have linked high, regular intakes of 1—2 liters per day to increased rates of certain types of cancer 18 , Yerba mate provides a similar amount of caffeine to coffee along with riboflavin, thiamine, phosphorus, iron, calcium and vitamins C and E.
Chai tea is a type of black tea blended with strong herbs and spices. Though it contains less caffeine 48 mg than coffee, studies suggest that black tea may still improve mental alertness 20 , 21 , Black and green teas are both made from the Camellia sinensis plant, but black tea undergoes a fermentation process, which changes its chemical makeup.
Both types seem to have powerful antioxidant properties Although more research is needed, some observational studies have linked drinking black tea in moderation under 4 cups per day with a lower risk of heart disease 24 , 25 , To make a chai tea latte, simply use 1 cup ml of milk or your favorite non-dairy alternative instead of water in the above recipe.
Chai tea is a spiced black tea with robust flavor and a modest amount of caffeine. Observational studies suggest that black tea may lower your risk of heart disease. Rooibos or red tea is a caffeine-free beverage that originated in South Africa.
Unlike coffee and other teas, rooibos is low in tannin antioxidants, which can be beneficial but also interfere with the absorption of iron 27 , Despite a low tannin content, rooibos provides a substantial amount of other antioxidants Studies are extremely limited.
One animal study suggests that rooibos may help protect against heart disease, while a test tube study found potential for reducing cancer risk 29 , One human study from showed that consuming 6 cups of rooibos tea a day for 6 weeks resulted in an improved lipid profile Rooibos has a longer steep time than most teas and over-steeping does not result in a bitter taste.
Instead, rooibos has a slightly sweet, fruity flavor. To prepare yourself a cup, use a tea filter to steep 1—1. Optionally, you can add lemon and honey to taste. Rooibos is a caffeine-free tea with a slightly sweet and fruity taste.
It provides plenty of antioxidants and is low in tannins, a compound that interferes with iron absorption. Apple cider vinegar ACV is made by fermenting crushed apples using yeast and bacteria. This process produces a compound called acetic acid, which may have beneficial effects on insulin sensitivity and blood sugar levels, according to some studies.
Those who took ACV had significantly lower fasting blood sugar levels and increased insulin sensitivity Although there is not yet much evidence, ACV may also increase feelings of fullness after meals and assist with modest weight loss 33 , A basic AVC beverage combines 1—2 tablespoons of raw or unfiltered apple cider vinegar, 1 cup ml of cold water and optionally 1—2 tablespoons of honey or another preferred sweetener.
Do not drink ACV without diluting it first. It can also wear away tooth enamel if used regularly, so swishing water before and after drinking ACV is recommended 35 , Apple cider vinegar is a caffeine-free alternative to coffee that may have beneficial effects on blood sugar levels.
It may even assist with weight loss. Kombucha is made by fermenting black tea with bacteria, yeast and sugar. The fermentation process creates a symbiotic colony of bacteria and yeast, commonly referred to as a SCOBY.
After fermentation, kombucha contains probiotics, acetic acid and antioxidants — all of which may have health benefits 36 , Animal and test-tube studies suggest that kombucha may boost your immune system, improve cholesterol levels and blood glucose levels in people with diabetes.
However, the purported health benefits in humans are largely anecdotal 39 , Overall, kombucha is not considered harmful for healthy people. Individuals with pre-existing health conditions should avoid kombucha Kombucha is fermented black tea that contains probiotics, acetic acid and antioxidants.
Many animal studies suggest potential health benefits, but few have been done in humans. Registered dietitian Katherine Zeratsky from the Mayo Clinic warns: "Yerba mate isn't likely to pose a risk for healthy adults who occasionally drink it.
However, some studies indicate that people who drink large amounts of yerba mate over long periods may be at increased risk of some types of cancer, such as cancer of the mouth, throat and lungs.
Willow Jarosh, a registered dietician-nutritionist and health expert for Health-Ade Kombucha drink brand, told Bustle: "Kombucha uses tea as its fermentation medium, so drinkers get the benefits of L-theanine working along with the caffeine to create a more even energy without jitters.
In addition, it delivers probiotic bacteria as well as a wake-you-up fizziness," she adds. Made with several spices including ginger, cinnamon, turmeric and black pepper, this caffeine-free traditional Indian drink is a comforting yet invigorating concoction that's sure to wake your senses in the morning.
Cardamom, vanilla and honey can also be added to the mix. Kouri told Bustle: "The spices making up golden milk have strong anti-inflammatory properties due to the chemical curcumin, the active ingredient in turmeric.
Some studies have demonstrated that consuming mg of curcumin is equivalent to 50 mg of arthritis anti-inflammatory medication. This milk drink keeps your blood sugar levels balanced in the morning and gives you a nutrient boost to start your day. Made from almonds as well as pumpkin and poppy seeds, and spices including cardamom and fresh ginger, the drink "contains magnesium, iron, calcium, protein and fiber," Indu Arora, a yoga and Ayurveda medicine therapist, told ACE.
The acetic acid in apple cider vinegar ACV , which is made by fermenting crushed apples using yeast and bacteria, may also help balance blood sugar levels, according to some studies, says Makayla Meixner, a registered dietitian based in Colorado.
However, this effect was not seen in people with type 2 diabetes," Meixner wrote in a Healthline article. For a morning drink, combine one or two tablespoons of raw or unfiltered apple cider vinegar with a cup of cold water.
You can also add one or two tablespoons of honey or another sweetener. But the tangy taste also helps to wake you up in the morning. Meixner warns: "Do not drink ACV without diluting it first. ACV contains 4—6 percent of acetic acid which may burn your mouth and throat.
It can also wear away tooth enamel if used regularly, so swishing water before and after drinking ACV is recommended. Squeeze half a lemon into a glass of water for a quick but potent vitamin C boost to start your day. At six calories, this virtually calorie-free zesty drink provides the refreshing energy kick you need minus the caffeine to help wake you up in the morning.
Internal medicine specialist Roxanne B. Sukol told the Cleveland Clinic, an academic medical center in Ohio: "Most of us don't drink enough water.
A daily lemon water habit is an easy way to get your day off on the right foot. Create your own healthy concoction with all your favorite fruits and vegetables for a satisfying, energy-boosting morning drink to replace your coffee. Natalie Allen, a registered dietitian and biomedical sciences instructor at Missouri State University, told Bustle: "Adding a protein, such as yogurt, will help fill you up.
Smoothies are a great start to the day with carbohydrates, fiber, antioxidants and protein. Newsweek, in partnership with NewsGuard, is dedicated to providing accurate and verifiable vaccine and health information. With NewsGuard's HealthGuard browser extension, users can verify if a website is a trustworthy source of health information.
Visit the Newsweek VaxFacts website to learn more and to download the HealthGuard browser extension. Newsweek is committed to challenging conventional wisdom and finding connections in the search for common ground.
Soo Kim is a Newsweek reporter based in London, U. She covers various lifestyle stories, specializing in travel and health. Soo covered the COVID pandemic from to , including interviews with chief medical advisor to the president, Dr.
Anthony Fauci. Soo has reported on various major events, including the Black Lives Matter movement , the U. and Canadian elections , and the Tokyo Olympics. Before Newsweek, Soo was a travel reporter and commissioning editor for the award-winning travel section of the Daily Telegraph a leading U.
national newspaper for nearly a decade from , reporting on the latest in the travel industry, from travel news, consumer travel and aviation issues to major new openings and emerging destinations. Read about other health benefits of chai tea here! Consider combining chai tea and matcha.
Rooibos tea, also known as red bush tea, is a caffeine-free herbal tea from South Africa. It is packed with antioxidants and minerals, making it a great choice for those seeking a caffeine-free energy option to enjoy anytime of day. Compared to black or green tea, rooibos tea has much lower levels of tannins —which studies have shown may interfere with the absorption of certain nutrients, such as iron.
This makes it a great choice to enjoy when taking your daily multivitamins or supplements in the morning and evening. Research has also suggested daily consumption of rooibos tea can help support liver health against oxidative stress.
Rooibos tea has a mild, slightly sweet flavor and can be enjoyed hot or cold and with a sweetener such as sugar or honey — which can also help provide a natural energy boost. Apple cider vinegar ACV has gained popularity for its potential health benefits, including increased energy levels.
A shot of diluted ACV in the morning may help regulate blood sugar levels, improve digestion, and boost metabolism. Be sure to dilute it with water to avoid the acidity harming your teeth or throat.
Kombucha is a fermented tea beverage known for its probiotic content, which can support gut health and overall well-being. While it contains a small amount of caffeine, it also touts energy benefits due to its B vitamins, enzymes, and organic acids that can also help enhance your digestion and increase vitality.
Caffeine content: Kombucha also contains caffeine like coffee, but there is less caffeine content due to the fermentation process. Usually a bottle of kombucha has about 15 mg of caffeine while a cup of coffee has over 75 mg — making it a great choice for a little afternoon or evening pick-me-up.
Mushroom-based beverages, like chaga or lion's mane mushroom tea, have gained popularity for their adaptogenic properties. These fungi can help the body adapt to stress and provide a natural, sustained energy boost without the caffeine crash. Studies have shown consuming mushrooms can help combat fatigue by inhibiting blood lactic acid generation and increasing glycogen storage in liver and muscle.
Researchers have also demonstrated that mushrooms before a workout may help reduce glycogen consumption while exercising — making a mushroom lattes a great choice before a morning or afternoon workout. A nutrient-dense mixed berry smoothie is a delicious way to start your day with a natural energy boost.
Berries are rich in antioxidants and provide natural sugars for quick energy. A mixed berry smoothie with blueberries, strawberries, and bananas for example contains iron, magnesium, and potassium — which are all essential minerals that have been studied to help fight fatigue and boost energy levels.
Plus, a mixed berry smoothie is also high in fiber, helping you feel fuller longer. You can also add matcha to your smoothie for an extra boost of energy. Get the ultimate fat-burning matcha smoothie recipe here! Chicory, also sometimes called chicory coffee, is made from the root of the Chicorium Intybus plant by being dried, roasted, and ground up.
It has a sweet, nutty, and less bitter flavor profile compared to coffee, but has an overall similar taste — making it a great caffeine-free alternative for coffee lovers who may want to avoid caffeine later on in the day.
Chicory has also bee studied to help regulate appetite and increase intestinal absorption, giving it potential to be part of a successful weight loss management plan.
Researchers conducting animal studies have also found that chicory has anti-inflammatory properties, and it's insulin content may be beneficial for gut and bowel health — though it likely won't have you running to the bathroom like your morning cup of joe does.
Do keep in mind however consuming chicory could cause a potential allergic reaction if you're allergic to ragweed pollen since it's in the same family as ragweed. While coffee remains a beloved morning ritual for many, these eleven alternatives offer various health benefits and energy-boosting properties without the drawbacks of excessive caffeine.
Experiment with these options to find the one that suits your taste and lifestyle best, and enjoy a healthier, more sustainable way to kickstart your day.
Remember that moderation and balance are key to maintaining optimal energy levels throughout the day. These statements in this blog post have not been evaluated by the Food and Drug Administration.
The information provided here is for educational purposes only and should not be considered as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.
Arif Icer, M. Effects of Red Pepper, Ginger, and Turmeric on Energy Metabolism: Review of Current Knowledge. Alternative therapies in health and medicine , 29 3 , 81— Canda, B.
Effects of consumption of rooibos Aspalathus linearis and a rooibos-derived commercial supplement on hepatic tissue injury by tert-butyl hydroperoxide in Wistar rats. Oxidative medicine and cellular longevity , , Gawron-Gzella, A.
Yerba Mate-A Long but Current History. Nutrients , 13 11 ,
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