At a glance…
- Our Health Editor Ashleigh Austen and Digital Editor Orlaith Costello are coffee lovers, but appreciate the need for alternatives.
- Both are attempting to reduce their caffeine intake and are sharing their alternative coffee picks for a morning (or afternoon) pick-me-up.
- Both have spent many years as baristas and coffee “snobs”, so you know their advice is legit.
- Read on for their recommendations.
No judgement from us coffee-lovers: if you don’t appreciate a morning cup of coffee, we’ve got some of our favourite alternatives for you. Whether you’re cutting back on caffeine or attempting to give up coffee entirely, there’s no shortage of beverages to sip instead.
Admittedly, you could just drink your regular coffee order with decaf, but there are still several other substitutes to try.
“I said I would never switch to decaf coffee or tea,” admits Orlaith, our digital editor and coffee fiend. “But I noticed caffeine was affecting me more as I aged, so I slowly introduced both into my days. Now, I only have decaf Barry’s Tea in my tea cupboard, and I have a myriad of decaf beans in my freezer!”
Here are our top picks, as well as how to mix them up and whether they still offer a hit of caffeine or come completely buzz-free.
1. Chicory root
Chicory root has been used as a coffee alternative for centuries, especially in Europe. When roasted, chicory root has a deep, rich flavour that closely resembles coffee but without the caffeine. It’s a perfect substitute for those wanting to enjoy that roasted aroma without the jitters.
“I find that chicory root can be slightly bitter with some toasted caramel flavours,” says coffee-alternative sceptic Orlaith. “But it’s probably the most similar to coffee option out there that’s not actually coffee!”
How to serve: Brew ground chicory root just like you would with ground or instant coffee. Serve hot with milk or your favourite dairy-free alternative.
Caffeine content: None.
2. Matcha
If you’re after something with a little pick-me-up, matcha is a top option. This powdered green tea is loaded with antioxidants and provides a much slower release of caffeine compared to coffee, meaning no sudden spikes or crashes.
“With Matcha, people either love it or hate it, and when they love it, they really love it,” says Orlaith. “My friend swears by her morning matcha with honey, and that is the only way I would drink it.”
“I actually like the earthy flavours; it has a touch of sweetness that the honey would definitely accentuate,” adds Ashleigh.
How to serve: Whisk one teaspoon of matcha powder into hot water or milk. It can be enjoyed hot or iced.
Caffeine content: About 70 mg per cup, which is slightly less than a standard cup of coffee.
3. Dandelion root
Dandelion root is another earthy alternative. It’s known for its subtle bitterness and nutty undertone, making it a great stand-in for coffee. It also offers potential detoxifying benefits for the liver, which is a bonus.
“This is brand-new to me, but I love the rich and nutty character,” says Orlaith.
“Yes, it was new to me as well,” says Ashleigh. “Plus, it contains prebiotic inulin and antioxidant plant compounds. But it should be said that research into its health benefits in humans is still limited.”
How to serve: Steep roasted dandelion root in boiling water for about 10 minutes. Add a splash of milk or honey for extra flavour.
Caffeine content: None.
4. Turmeric latte
Once relegated to health food stores, turmeric lattes (also known as golden milk) are now on the menus of mainstream cafes. This spicy drink made from turmeric, ginger, and cardamom is as warming as it is healthy. While it’s entirely caffeine-free, it boasts anti-inflammatory benefits and a comforting, creamy taste.
“This is always recommended to me as I have chronic joint pain,” says Orlaith. “But really, I like it its creaming, warming and a little peppery thanks to the cardamom.”
“Actually, research does suggest curcumin, which is a compound found in turmeric, may help ease joint pain and stiffness, particularly in people with osteoarthritis, which is why it’s been recommended to you,” says Ashleigh.
How to serve: Simmer turmeric powder with a dash of black pepper, cinnamon, and ginger in your favourite milk. Sweeten with honey or maple syrup.
Caffeine content: None.
5. Rooibos tea
Rooibos, a naturally sweet red tea from South Africa, is perfect if you want something caffeine-free but still full of flavour. Its smooth, rich taste is a great complement to milk and honey, giving it a latte feel.
“I love this tea; it’s rich with a honey-like sweetness and no caffeine, so you can have it anytime!” says Ashleigh.
“It wouldn’t replace my Barry’s Tea,” says Orlaith of her favourite Irish black tea brand. “But I wouldn’t turn my nose up at it.”
How to serve: Brew rooibos tea and add warm milk and a spoonful of honey.
Caffeine content: None.
6. Cacao
Cacao is a delicious option if you love chocolate and prefer a hot drink. It’s less processed than traditional hot chocolate and contains a small amount of natural caffeine, along with theobromine, which delivers a milder and longer-lasting energy boost.
“Who doesn’t love a hot chocolate?” asks Ashleigh.
“I know, you can have it hot or cold and it’s always delicious,” adds Orlaith.
How to serve: Mix cacao powder with warm milk and sweeten it with honey or sugar. You can also sprinkle a bit of cinnamon or nutmeg on top.
Caffeine content: Around 12 mg per cup.
7. Yerba mate
Yerba mate is a South American drink that offers a clean, steady boost of energy thanks to its caffeine content. It’s often described as a cross between coffee and tea in terms of flavour, with a grassy, earthy profile.
“This is an interesting one as it does have caffeine, so if you are trying to eliminate that, give it a pass,” says Ashleigh. “It has a slightly bitter, herbal flavour and subtle smoky finish; sort of like halfway between tea and coffee.”
How to serve: Traditionally brewed in a gourd (which looks a bit like a curved mug) and sipped through a metal straw, yerba mate can also be served in a regular cup.
Caffeine content: Around 85 mg per cup, which is similar to coffee.
8. Chai
Chai tea is a spiced black tea blend that delivers both spice and sweetness. Its combination of black tea, cardamom, cinnamon, and cloves makes for an aromatic experience, but it does contain a modest amount of caffeine.
“I love a chai; in fact, my sister hates coffee, so she always gets a chai latte for our walks around Coogee,” says Orlaith. “I find it such a warm and comforting beverage, honestly a treat.”
How to serve: Brew chai in water or milk and add honey for sweetness. It can be served both hot and cold.
Caffeine content: Around 50 mg per cup – less than coffee but enough to give a little energy.
The benefits of drinking coffee
While most of us reach for a coffee to kickstart our mornings, it also offers several health benefits. Numerous studies suggest that regular coffee consumption may lower the risk of chronic diseases such as type 2 diabetes, Parkinson’s disease, heart disease, dementia, and certain types of cancer.
Coffee is packed with antioxidants, which help protect cells from damage and inflammation. A 2020 review published in the New England Journal of Medicine concluded that moderate coffee consumption (three to four cups daily) was associated with a lower risk of cardiovascular disease and overall mortality.
If you’re an active person, coffee can also enhance your workout. Caffeine has been shown to improve physical performance by increasing adrenaline levels, making it a popular pre-exercise drink.
The downsides of drinking coffee
But it’s not all positive. While a cup or two a day can be beneficial, overconsumption has its drawbacks. Coffee is highly acidic and can irritate the stomach lining, leading to heartburn or indigestion. For some, even moderate amounts of caffeine can increase anxiety, disrupt sleep, or cause restlessness.
A 2021 study published in The American Journal of Clinical Nutrition found that people who drank more than six cups of coffee per day had an increased risk of cardiovascular disease by up to 22 per cent. Excess caffeine can also contribute to jitteriness and exacerbate symptoms of anxiety if you’re particularly sensitive to caffeine.
Plus, a recent study showed that drinking it very hot could potentially lead to throat cancer.
