Beyond the Bean: 10 Exciting Coffee Alternatives to Start Your Day

Try one of these healthy and energizing coffee alternatives to revitalize your morning routine without the inevitable coffee crash.

September 28, 2024
Beyond the Bean: 10 Exciting Coffee Alternatives to Start Your Day

Are you thinking of cutting back on coffee? Whether you want to make the change for health reasons or just to shake up your morning routine, there are many delicious and invigorating alternatives to coffee.

In this article, we’ll explore the best drinks to kickstart your day, from caffeine-rich matcha tea to stomach-soothing lemon water. We’ll also give you tips on how best to prepare these drinks and the health benefits that go with them.

1. Matcha Tea

Matcha tea is an excellent choice if you’re looking for a high-caffeine alternative packed with all kinds of health-promoting phytochemicals. Matcha is a real powerhouse of antioxidants and delivers an effective caffeine kick that’s gentler than traditional coffee. 

After just one cup, you’ll enjoy hours of sustained energy without the jitters you’re used to. 

A standard 8 oz cup of regular coffee contains 80-100 mg of caffeine. In comparison, an 8 oz cup of matcha tea contains 40-180 mg of caffeine [1]. The exact caffeine content of matcha depends on how much and the quality of matcha you use. The higher the quality, the higher the caffeine content.

The biggest advantage matcha tea has over caffeine is its long-lasting alertness. Matcha will give you 6-8 hours of steady energy, while the boost you get from caffeine typically lasts just 3-4 hours. 

Health Benefits of Matcha

Matcha tea is high in antioxidants, which can prevent cell damage and reduce your risk of disease [2].

Other benefits include:

  • Protects from liver damage and disease [3] 
  • Enhances brain function [4]
  • May help prevent cancer [5]
  • Promotes heart health [6]
  • Supports healthy weight loss [7]

How to Prepare Matcha

Matcha tea is quick and easy to prepare. All you need is 1-2 teaspoons of matcha powder and 8 oz boiling water separated into 2 oz and 6 oz. 

Brewing Instructions:

  1. Sift 1-2 teaspoons of matcha powder into a mug to remove the lumps.
  2. Pour in 2 oz of freshly boiled water. Use a small whisk to whisk the matcha until all the dry pockets have gone, and there's a foamy layer on top.
  3. Pour in 6 oz of hot water and whisk until foamy.
  4. Sweeten to taste and enjoy. 

2. Chicory Coffee


Chicory root coffee is an excellent alternative if you’re searching for something with a similar flavor profile to coffee — sans the caffeine. It has a strong, nutty, and toasty flavor with a hint of burned sugar. 

Some people choose to combine chicory powder with their favorite ground coffee to create a unique drink with a lower caffeine content than usual — without diluting the characteristic taste.

Chicory coffee is made from the roots of the chicory plant, a flower that forms part of the dandelion family. The roots are roasted, ground, and brewed to create a dark brown drink that’s almost visually indistinguishable from coffee. 

Health Benefits of Chicory Root

Unlike coffee, chicory is high in inulin, a prebiotic fiber that may have a wealth of health benefits. This simple ingredient can support a healthy gut biome, enhancing mineral absorption and boosting gut health.

Other benefits include:

  • May improve digestive health [8]
  • Helps lower blood sugar levels [9]
  • Helps reduce inflammation [10]
  • Supports weight loss [11]
  • Boosts brain health [12]

How to Prepare Chicory Root Coffee

You can prepare chicory coffee the same way you brew your favorite coffee. 

Chicory root coffee can be brewed using the following coffee-brewing methods:

Simply swap out your coffee grounds for an equal amount of ground chicory powder. Alternatively, you can start with a 1:3 chicory powder-to-coffee ratio to get you used to the flavor and increase the chicory ratio when you’re ready. 

3. Golden Milk

Golden milk is a brightly-colored turmeric-based drink that may offer many health benefits. What it lacks in caffeine (it doesn’t contain any at all), it more than makes up for with antioxidants and anti-inflammatory compounds. 

It’s traditionally made by warming milk with turmeric and similar spices, like ginger and cinnamon. But you can use whatever combination of spices you like to make your own unique brew. Nutmeg, cloves, cardamom, vanilla, and black pepper are other spices to consider. 

The best time to drink golden milk is about one hour before bed. This is because the nutritious drink has calming properties, which can help promote relaxation and enhance sleep quality. 

Health Benefits of Golden Milk

Golden milk is loaded with antioxidants that can help protect from cell damage, fight off infections, and avoid disease [13]. It also has antifungal, antiviral, and antibacterial properties [14].

Other benefits include:

  • May reduce inflammation and joint pain [15]
  • Boost brain function and memory [16]
  • Improves mood [17]
  • Protects against heart disease [18]
  • Helps lower blood sugar levels [19]
  • May reduce your risk of cancer [20]
  • Improves digestive function [21]
  • Promotes stronger bones [22]

How to Prepare Golden Milk

Golden milk is one of the easiest coffee alternatives to make. Here’s how to do it:

  1. Add 8 oz of milk, 1 teaspoon of ground turmeric, ¼ teaspoon of ground cinnamon, ¼ teaspoon of ground ginger, and 1 tablespoon of honey into a saucepan.
  2. Bring to a gentle simmer and leave to warm for 10 minutes for the flavors to infuse. Stir regularly so the milk doesn’t stick to the bottom of the pan.
  3. Pour into a mug and enjoy.

4. Lemon Water

Lemon water may not seem like a great alternative to your morning cup of coffee, but wait until you give it a try! 

This hydrating drink is easy to make and provides you with an energizing boost of vitamin C first thing in the morning.

Health Benefits of Lemon Water

One glass of lemon water made with a single lemon contains just 11 calories and 21% of your daily value of vitamin C. The citric acid helps kickstart your digestion first thing in the morning and creates gastric juices, reducing gas formation throughout the rest of the day.

Drinking lemon water in the morning can also:

  • Help you avoid dehydration and the negative side effects that come with it [23]
  • Reduce inflammation [24]
  • Support weight loss [25]
  • Aid healthy digestion [26]

How to Prepare Lemon Water

You make lemon water by squeezing half a fresh lemon into 8 oz of cold or warm water. That’s all there is to it! Consider squeezing the lemon over a sieve to remove the pips and stirring the water so the lemon juice is properly incorporated.

Here are some extra ingredients you can add to your lemon water to boost the flavor and health benefits:

  • Mint — May improve digestion [27]
  • Maple Syrup — Contains 24 unique antioxidants [28]
  • Raw Honey — Has antifungal and antibacterial properties [29]
  • Fresh Ginger — Can treat nausea, including morning sickness [30]
  • Fresh Cucumber — May lower blood sugar levels [31]
  • Cinnamon — Can protect against heart disease [18]
  • Turmeric — Could help prevent cancer [32]

5. Yerba Maté

If you don’t want to give up caffeine completely, yerba mate is an excellent choice. This herbal tea comes from South America and has the best of all words. It has all the strength of coffee, the joy of chocolate, and the health benefits of tea.

Yerba mate is made from the stems and leaves of the Ilex paraguariensis plant. The stems and leaves are dried over a fire and steeped in boiling water to create tea. 

An 8 oz cup of yerba mate contains around 80 mg of caffeine [34]. This is about the same amount as a cup of regular coffee. Because of the similar caffeine content, drinking yerba mate will improve your attention, alertness, and reaction time the same way as coffee does [35].

Health Benefits of Yerba Maté

Yerba mate isn’t just high in caffeine—it’s also rich in antioxidants. The antioxidant power of yerba mate is comparable to that of green tea [36]. 

Yerba mate also contains various health-boosting nutrients and may:

  • Improve mental focus [37]
  • Reduce fatigue and boost physical performance [38]
  • Protect against infections [39]
  • Promote weight loss [40]
  • Lower blood sugar levels associated with diabetes [41]
  • Reduce the risk of heart disease [42]

How to Prepare Yerba Maté

Traditionally, yerba mate is served in a container known as a gourd. You sip the drink through a metal straw, which contains a filter to strain out leaf fragments. Sharing yerba mate from a gourd has been considered a sign of bonding and friendship for thousands of years [33]

If you don’t own a gourd, you can prepare yerba mate in a French press. Add the dried or toasted leaves to the bottom of the French press and top with water. Leave to brew for 3-5 minutes before filtering and serving.

6. Green Tea

Green tea is one of the healthiest drinks in the world and boasts an almost never-ending list of potential benefits. As an added bonus, it also has a moderate caffeine content, providing an energizing caffeine boost that’s gentler than the one provided by coffee. 

One 8 oz cup of green tea contains 30-50 mg of caffeine, compared to an 8 oz cup of regular coffee, which contains 80-100 mg of caffeine. This makes it an excellent choice if you don’t want to give up your caffeine kick but you’re looking for something a little calmer and milder.

Types of Green Tea

There are many different kinds of green tea, including:

  • Sencha
  • Matcha
  • Shincha
  • Bancha
  • Gyokuro
  • Kukicha
  • Tencha
  • Konacha
  • Funmatsucha

Health Benefits of Green Tea

Green tea is high in plant-based antioxidant compounds, which can prevent cell damage and help you maintain longevity and general health [46]. 

Benefits of green tea include:

  • Boosts cognitive function [47]
  • Help with weight loss and fat burning [48]
  • Helps protect your brain from aging [49]
  • Improves oral health [50]
  • Reduce blood sugar levels [51]
  • Helps prevent heart disease [52]
  • Help you live longer [53]

How to Prepare Green Tea

You can make green tea with loose tea for a traditional experience or a tea bag for convenience.

  1. Heat water to 176-185ºF. This is easiest to do with a thermometer or a temperature-controlled kettle. Alternatively, heat the water in a saucepan until it begins to simmer. Remove from the heat and leave to cool for 2-3 minutes before using.
  2. Pour the hot water into your mug. Add the tea leaves using a strainer, sieve, infuser, or bag. 
  3. Brew the tea for three minutes.
  4. Remove the tea strainer/sieve/infuser/bag and sweeten to taste before enjoying. 

7. Rooibos Tea

Rooibos tea, also known as red bush tea, is a caffeine-free alternative to coffee that is rich in antioxidants and has a naturally sweet flavor. The herbal tea has been enjoyed in southern Africa for centuries and is slowly gaining popularity around the world.

The nutritious tea is made with leaves from the Aspalathus linearis plant, which grows along the western coast of South Africa. It has no relation to green or black tea, although it’s usually drunk in the same way. 

Traditional rooibos tea is made by fermenting Aspalathus linearis plant leaves, a process that turns them into a dark red color. The leaves are then dried, ground up, and brewed to make tea. Green rooibos tea is made with non-fermented leaves and, because of this, contains more antioxidants[54].

Health Benefits of Rooibos:

  • High in antioxidants [55]
  • May help promote heart health [56]
  • May help lower your risk of diabetes [57]
  • Supports healthy blood pressure regulation [60]
  • May help reduce the risk of cancer [61]
  • Supports blood sugar regulation [62]

How to Prepare Rooibos Tea

You can prepare rooibos tea using loose-leaf tea or a tea bag. 

Here’s some simple step-by-step instructions: 

  1. Heat water to 208ºF. This is easiest to do with a thermometer or a temperature-controlled kettle. Alternatively, heat the water until it comes to a boil and use immediately.
  2. Pour the hot water into your mug. Add the tea leaves using a strainer, sieve, infuser, or bag. 
  3. Brew the tea for five minutes for the best flavor.
  4. Remove the tea strainer/sieve/infuser/bag and sweeten to taste before enjoying. 

This is the simplest way to brew rooibos tea, but there are plenty of variations:

  • Iced Rooibos Tea — Brew the tea using the directions above, wait for it to cool down, and add ice.
  • Rooibos Latte — Brew the tea with milk instead of water, add honey and vanilla, and froth with a milk frother.
  • Summer Rooibos Lemonade — Make some iced rooibos tea, squeeze in some lemon juice, and stir in your favorite summer fruits (strawberries, mangoes, oranges, etc).

8. Herbal Infusions

Herbal infusions like chamomile, peppermint, and hibiscus offer a fantastic choice of flavors and health benefits without any caffeine. Unlike teas (which are made from the Camellia sinensis plant's leaves), herbal infusions are brewed from herbs, spices, flowers, and dried fruit. 

Different herbal infusions have different effects. For example, chamomile tea is best when you need help falling and staying asleep [63], while peppermint tea is most effective when you’re experiencing digestive discomfort [64]. 

Health Benefits of Popular Herbal Teas

Here’s a summary of the many potential health benefits of various herbal infusions so you can make the best choice, depending on the result you’re looking for:

How to Prepare Herbal Teas

There are two main ways to make herbal infusions:

Hot Tea

  1. Heat water to 208ºF. This is easiest to do with a thermometer or a temperature-controlled kettle. Alternatively, heat the water until it comes to a boil and use immediately.
  2. Pour the hot water into your mug. Add the tea leaves using a strainer, sieve, infuser, or bag. 
  3. Brew the tea for 5-10 minutes (depending on the type) for the best flavor.
  4. Remove the tea strainer/sieve/infuser/bag and sweeten to taste before enjoying. 

Iced Tea

  1. Make tea using the directions above and leave to cool to room temperature.
  2. Stir in ice cubes and enjoy. 

If your iced tea is too weak, try making a tea concentrate using twice as much tea or half as much water. Add ice to the tea concentrate to dilute it a little and enjoy. 

9. Coconut Water

Coconut water may sound like something you’d only sip by a pool while on vacation, but it’s an excellent alternative to your morning coffee. Not only is it naturally hydrating and deliciously sweet, but it’s also loaded with nutrients, including a number of important minerals that many people lack. 

One cup of coconut water contains just 44 calories, 75% of which are made up of carbohydrates, 15% from protein, and 10% from fat.

The natural sugars in coconut water provide a steady source of energy, and the hydration you get from the drink gently boosts your energy levels and helps you maintain them throughout the day. Electrolytes in coconut water can also help keep your energy up after physical activity.

Although the energy boost you get from coconut water is less intense than coffee, it’s more sustained and long-lasting. 

Health Benefits of Coconut Water

Coconut water contains electrolytes, including magnesium and potassium, which can help you properly rehydrate after exercise [84]. What’s more, it has antioxidant properties that can help you avoid disease and illness [85].

Coconut water may also: 

  • Help lower blood sugar for people with diabetes[86]
  • Prevent kidney stones[87]
  • Support heart health[88]

10. Chai Tea

Chai tea is a type of sweet and spicy tea with an instantly recognizable aroma. It offers a flavor-packed alternative to coffee with a moderate amount of caffeine and several potential health benefits.

Chai tea is made from a combination of black tea and strong spices, such as ginger, fennel, cardamom, cinnamon, cloves, coriander seeds, star anise, and black peppercorns. There’s no set recipe — you can include whichever spices you prefer to make your own blend.

Chai tea contains half as much caffeine as coffee, making it a great choice if you’re still looking for a caffeine kick, but want something a little milder. An 8 oz cup of coffee contains 80-100 mg of caffeine, while the same size cup of chai tea contains 40-50 mg of caffeine. 

Health Benefits of Chai Tea

Chai tea has been linked to a number of health benefits. The aromatic drink may offer the following benefits:

  • Lower bad (LDL) and total cholesterol [89]
  • Improve nausea [90]
  • Reduce your risk of heart disease [91]
  • Lower blood pressure [92]
  • Reduce blood sugar levels [93]
  • Improve digestion [94]
  • Support weight loss [95]

How to Prepare Chai Tea

The following recipe makes 16 oz of chai tea concentrate:

Ingredients:

  • 5 whole cloves
  • 20 whole black peppercorns
  • 1 cinnamon stick
  • 5 green cardamom pods
  • 1 star anise
  • 4 inches fresh ginger, sliced
  • 20 oz water
  • 2 ½ tablespoons loose-leaf black tea

Directions:

  1. Roast the cloves, peppercorns, cinnamon, cardamom, and star anise on a low heat until fragrant. This should take 2 minutes. Remove from the heat and leave to cool.
  2. Using a coffee grinder, grind the spices into a coarse powder.
  3. Combine the ginger, water, and ground spices in a saucepan and bring to a simmer. Leave to simmer for 20 minutes.
  4. Stir in the tea and turn off the heat. Leave to brew for 10 minutes.
  5. Strain into cups and sweeten to taste.

FAQs: Coffee Alternatives

1. Can matcha tea really replace my morning coffee?

Yes, matcha tea is a great alternative to coffee in the morning. Matcha contains L-theanine. This amino acid gives a prolonged and smooth energy boost that’s less intense than coffee but more sustained.

It’s an excellent choice if you’re sensitive to caffeine. Matcha tea contains less caffeine than coffee and the caffeine it does contain is released at a much slower pace. This helps restrict negative symptoms usually caused by caffeine sensitivity. 

2. Is chicory coffee good for digestion?

Yes, chicory coffee is rich in inulin, a type of soluble fiber that can promote digestive health and a healthy gut microbiome[96]. Studies show that inulin may also increase healthy bacteria in your colon, improving bowel function and reducing constipation[8].

3. What are the health benefits of drinking golden milk?

Golden milk is best known for its anti-inflammatory properties. The active ingredients in turmeric (curcumin, cinnamon, and ginger) all help reduce inflammation [92]. The anti-inflammatory effects of turmeric may reduce joint pain caused by rheumatoid arthritis and osteoarthritis [97].

Other health benefits of drinking golden milk may include:

  • Improving memory and brain function [98]
  • Boosting mood [17]
  • Protecting against heart disease [18]
  • Lowering blood sugar levels [19]
  • Reducing your risk of cancer [20]
  • Antibacterial, antiviral, and antifungal properties [14]
  • Improving digestion [21]
  • Stronger bones [22]

4. How does lemon water impact health?

Drinking lemon water, especially in the morning, can help keep you hydrated, provide you with a vitamin C boost, and improve skin health. Lemon water provides a pleasant-tasting alternative to sugary drinks, which may help support weight loss [99].

The citric acid in lemon water can also prevent kidney stones and boost gastric acid to improve digestion [26].

5. Does yerba mate have more caffeine than coffee?

Yerba mate contains less caffeine than coffee, but there’s still enough to provide a similar energy boost. There’s 75 mg of caffeine in a 5 oz cup of yerba mate, compared to 85 mg of caffeine in a 5 oz cup of coffee. 

Although yerba mate contains almost the same amount of caffeine as coffee, people who drink it don’t experience the same caffeine jitters and coffee crashes. This makes it a great alternative if you’re looking for something that’s still energizing but a little less intense. 

6. Are there any caffeine-free options that still energize?

There are some caffeine-free drinks that still provide an energy boost. These include herbal teas like peppermint (the mint smell and taste can be invigorating) [100] and golden milk (turmeric can reduce levels of fatigue) [101]. 

A smoothie is another great alternative. Pack your smoothie with energy-rich fruits and vegetables, like bananas, leafy greens, apples, avocados, and berries, for the best results.

7. What is the best way to transition from coffee to these alternatives?

Caffeine withdrawal can be a real problem if you’re used to drinking coffee every day. To avoid any unpleasant symptoms, begin weaning yourself off by mixing your regular coffee with your chosen alternative, like chicory coffee. 

Gradually decrease how much coffee you’re adding until you’re drinking pure chicory coffee. Alternatively, swap one cup of coffee each day for a lower-caffeine option like green tea. Continue reducing your coffee and adding lower-caffeine alternatives until you’ve made the switch.

8. Can these alternatives help reduce coffee withdrawal symptoms?

Yes, alternatives like yerba mate and green tea provide caffeine at lower doses than coffee. These drinks can help provide you with the caffeine your body craves while limiting your withdrawal symptoms as you reduce your coffee intake. 

9. Are there any health risks associated with these coffee substitutes?

Most coffee substitutes are safe for general consumption, but it’s important to consider individual health conditions and potential allergies. Here are some potential health risks you consider when looking for coffee alternatives:

  • Matcha Tea — May expose you to pesticides and chemicals [102]
  • Chicory Coffee — Can cause an allergic reaction in some [103]
  • Lemon Water — Citric acid may erode tooth enamel over time [104]
  • Yerba Mate — Consuming large amounts may increase your risk of cancer [105]
  • Green Tea — Catechins in green tea may prevent your body from absorbing iron, leading to anemia [106]
  • Rooibos Tea — Consuming a lot of rooibos tea can lead to liver problems [107]

10. Where can I buy coffee alternatives?

Most grocery and health food stores carry a wide selection of coffee alternatives. You’ll usually find them in the coffee aisle. Alternatively, you can find a huge variety of coffee alternatives available to buy online. 

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