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.
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.
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.
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 detoxifying benefits for the liver, which is a bonus.
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 know as golden milk) are now on the menus of mainstream cafes. This spicy drink made from turmeric, ginger, and cinnamon is as warming as it is healthy. While it’s entirely caffeine-free, it boasts anti-inflammatory benefits and a comforting, creamy taste.
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.
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.
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.
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 a coffee.
8. Chai tea
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.
How to serve: Brew chai in water or milk and add honey for sweetness. It can be served both hot or 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 up 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, 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.