Wait, Should We Be Swapping Our Daily Cup of Coffee for This Caffeinated Beverage? Here’s What Registered Dietitians Say

Kaitlin Vogel
·4 min read
14

Hey, it's worth a shot.

For many of us, nothing says morning pick-me-up like a hot cup of coffee. The smell, the taste, the energy boost—what more can you ask for?

But if you’re looking to mix things up and still reap the energy benefits coffee brings, there's another thousands-year-old alternative you might want to try: it's a tea called yerba mate, and its origins can be traced back to Uruguay. Yerba mate continues to be popular in many parts of South America, and it's famous for its epic caffeine boost. So, should you try it? And is it really superior to the energy you can get from a cup of coffee? Here's everything you need to know.

Yerba Mate Benefits

Yerba mate is an herbal tea that contains caffeine, which is a stimulant.

As with any drink containing caffeine, yerba mate can boost your energy levels, Johna Burdeos, RD, explains. Some people say that drinking yerba mate is energizing and doesn't cause the jitters or sleep disruption that one may experience from consuming coffee.

However, much of this narrative is anecdotal—there aren't any clinical studies measuring the difference.

Related: Get All Fired Up! 9 Best Healthy Energy Drinks To Keep You Going

That being said, some of the components of yerba mate certainly do offer a health kick that might make it seem more appealing than coffee to some. “Yerba mate contains the amino acid known as ursolic acid which is believed to stimulate the central nervous system to produce more energy," explains Lori Walker, RD. "Additionally, yerba mate contains a unique blend of caffeine and antioxidants that can help to increase alertness and focus."

According to the USDA, yerba mate also has some beneficial micronutrients (though in small quantities): It offers about 8mg of vitamin C which is about 13% of the recommended daily value, and 48mg of magnesium which is about 12% of the recommended daily value.

Yerba mate has been shown in research to have positive effects on metabolism, satiety and mood when combined with exercise, Burdeos notes a 2019 meta-analysis concluded that yerba mate may help with weight management.

There are other possible benefits of yerba mate such as the potential for lowering blood sugar, blood pressure and cholesterol. However, there are not enough robust studies on humans to understand this and draw conclusions, Burdeos explains.

Related: A 'No-Sugar Diet' Can Be a Great Way Lose Weight and Improve Energy, According to Nutritionists—Here's How to Do It

Yerba Mate vs Coffee: Which Is Better?

This is a matter of personal preference. If you find yourself wanting a caffeine-containing drink to boost your energy or alertness, both are fine to drink in moderation, Burdeos states.

The FDA recommends no more than 400mg of caffeine per day as too much caffeine from any source can have negative effects such as elevated heart rate, insomnia and digestive issues.

Caffeine sensitivity can vary widely. If you find you're too sensitive to coffee and still want some caffeine, it may be worth trialing yerba mate to see how you feel, Burdeos adds. For the general public, staying within the FDA recommendation for caffeine is fine.

However, if you are pregnant, lactating, and/or have medications or a medical condition in which caffeine's effects may be a concern, you should speak to a medical professional.

“It is difficult to compare yerba mate to coffee since the two beverages contain different components that provide various health benefits,” says Walker. “However, compared to coffee, yerba mate typically contains less caffeine per serving while providing more essential nutrients.”

Therefore, it can be beneficial to consume both beverages in moderation if one’s goal is improved health and energy levels. On a regular basis, though, yerba mate may be preferable due to its lower caffeine content and higher nutrient value, Walker explains.

Next up: Everyone's Sipping On Belly Fat-Reducing Enzyme Coffee—Here's What Nutritionists Think Of It

Sources

  • Johna Burdeos, RD

  • Lori Walker, registered dietitian

  • Antioxidants: “Yerba Mate as a Source of Elements and Bioactive Compounds with Antioxidant Activity”

  • Nutrients: “Yerba Maté (Ilex paraguariensis) Metabolic, Satiety, and Mood State Effects at Rest and during Prolonged Exercise”

  • Brazilian Journal of Pharmaceutical Sciences: “The anti-obesity potential of Ilex paraguariensis: results from a meta-analysis”

  • FDA: “Spilling the Beans: How Much Caffeine is Too Much?”