Yerba Mate vs Coffee: Which is Better for your health?
Today we are talking about two of my favorite things-- coffee and tea. I love a good nourishing beverage that's warming, grounding and nutrient-packed. And a cup of coffee or tea are two great options!
In this post I am specifically comparing the benefits of coffee vs yerba mate. What do they do for your energy levels, which has more antioxidants, and how much caffeine each provides? Plus a whole lot more info to help you decide which one is better for you-- or if you're like me, how to enjoy both for optimal health and nutrition!
First things first... What even is yerba mate?
Yerba mate (also referred to as just 'mate', pronounced mah-tay) is a traditional South American drink made from the leaves of the Ilex paraguariensis plant. It's been both a social and ceremonial staple in countries like Argentina, Brazil, Paraguay, and Uruguay for centuries. The drink is typically prepared by steeping dried leaves in hot water and is traditionally enjoyed from a hollowed-out gourd using a metal straw called a bombilla.
In South American culture, mate is often shared among friends and family as a symbol of community and hospitality. But beyond the social benefits, the drink is known for its energizing properties (who doesn't love a little caffeine pick me up) and other health benefits.
How to make yerba mate?
Nowadays, you don't need a fancy gourd or metal straw to enjoy mate. Instead, you can find standard tea bags and loose leaf brands. These can be brewed with some hot water by the cup, or even steeped in a french press. (I have some of my favorite brands in the last section of this post in case you're curious!)
Health Benefits of Yerba Mate
Health benefits of tea are not a new concept. Herbal tea (specifically green tea) are some of the most popular drinks for their health benefits-- and yerba mate fits into that category
packed with powerful antioxidants - antioxidants are those cool compounds that help to fight against damage by free radicals and yerba mate is packed with them. These can also help to support the immune system (because ain't no body have time to be sick all the time)
caffeine - this can help to support your energy levels and mental focus. While it is often marketed to have less caffeine than coffee, that is not necessarily true. Both a cup of coffee and a cup of mate both provide about 80 milligrams of caffeine, depending on the roast of the coffee beans, and how each drink is brewed
anti-inflammatory compounds - reducing inflammation in the body can help to support nearly every health system and associated risks. This covers everything from signs of aging, to heart disease, to risk of diabetes, and recovery from exercise and illness
supports healthy blood sugar- Yerba mate may help lower blood sugar and reduce complications associated with diabetes. In fact, one animal study found that it could even improve insulin signaling (this simply means that insulin better does it's job at managing blood sugar levels!)
nutrient- rich - Yerba mate also contains several other important micronutrients, including vitamin C, thiamine, riboflavin, and vitamin B6. Plus, it provides some potassium, calcium, magnesium, phosphorus, manganese, and iron.
may enhance sports performance - increased focus and decreased response time can all help support your physical performance
Risks of drinking yerba mate
As with all things, too much of a good things doesn't mean its even more beneficial. Rather, it can come with its own negative side effects. Drinking too many yerba mate drinks can cause an upset stomach and digestive tract (think cramps and diarrhea). This is thanks to the stimulating effect of caffeine!
Another potential problem with mate is for some it is an acquired taste (but I could say that's the same with the taste of coffee). I looove a good earthy-flavored drink , but I know that's not everyone's cup of tea ( š ).
Yerba Mate vs Coffee
When I was a college student I prided myself on not drinking energy drinks, thinking those were "so bad for you". And yet I probably drank the same high caffeine content from my excessive coffee consumption and tea habit. But today, which one is better?
Do yerba mate drinkers make the right choice with their traditional south american beverage (how cultured)? Or are coffee drinkers making a healthier choice?
As with all health things, there really is no "right choice" just which may have a more positive effect on your personal health. But here I will compare all the stats on both drinks so you can make the decision that best supports you!
caffeine boost- as mentioned earlier, cup for cup, they offer similar amounts of caffeine in your standard cup, depending on the brewing method. That said, the way you feel after each one may be notably different. More than just mg of caffeine, yerba mate provides other natural stimulants including theobromine and theophylline. These compounds can cause more sustained energy, that is not accompanied with a typical "crash" like from coffee.
So, if you are sensitive to caffeine, it may be worth ditching the coffee and trying a coffee alternative. That may be yerba mate or something like MUD\WTR.
acidity- Coffee is very acidic-- which can lead to heartburn and indigestion, or can worsen (or create) stomach ulcers. Yerba mate's acidity is around 5.5 on the pH level, while coffee is closer to 4.7pH (in case you need a reminder-- the closer to '1', the more acidic a substance is).
If you regularly struggle with reflux, it may be worth swapping to a tea. (It may also be a sign you need to support digestionā bitters may be something worth looking into. I have a post all about them supporting digestion here)
Is Yerba Mate right for you?
If you are sensitive to caffeine but still want to support your energy levels, having a cup of yerba mate tea may be right for you. I have shared before that in different seasons I do better with limiting my amount of caffeine and swapping to tea over coffee. It seems that with tea I donāt have that afternoon energy crash and am less likely to feel jittery.
If you are someone who struggles with acid reflux (also known as heartburn), you may also benefit from ditching coffee. During both of my pregnancies, I had quite a bit of heartburn that was always made worse by coffee. I found that when I would drink tea, i didn't have that same indigestion and heart burn. May be worth a shot!
I have tried a few different yerba mata brands. Here are some of my faves:
(as a general rule of thumb, I try to opt for all organic tea brands, and bonus points for yerba mate tea bags without bleach š)
Katu Kojoi Organic Loose Leef Yerba Mate- This is a great choice for using in a french press or with a loose leaf tea infuser. Steep longer for a stronger flavor (and more caffeine).
Guayaki Yerba Mate- You can also get a pre-mixed yerba mate drink like these ones. Be cautious thoughā some have nearly 30 GRAMS of sugar per drink. I like that this one is unsweetened (you can always sweeten it yourself with a little bit of honey).