Coffee is a beloved beverage for millions of people worldwide, providing a welcome boost of energy to kickstart the day. While coffee is not inherently unhealthy and can be enjoyed as part of a balanced diet, some people may experience adverse effects such as anxiety, disrupted sleep, or digestive discomfort. Others may simply wish to reduce their caffeine intake. If you’re looking for alternatives to coffee, matcha, green tea, and English breakfast tea are excellent options to consider.
Coffee vs. Tea: A nutritional comparison
Coffee
Did you know that coffee is rich in antioxidants, particularly chlorogenic acid, which may help reduce inflammation and support a healthy heart? A typical 250ml cup of black coffee contains approximately 95 mg of caffeine, which can enhance focus, alertness, and energy levels. However, high caffeine intake can lead to jitteriness, increased heart rate, and anxiety in some people. Coffee is also acidic, which may not suit everyone’s stomach.
Matcha
Matcha, a powdered form of green tea, has surged in popularity over recent years, largely due to its unique nutrient profile and vibrant green colour. Unlike traditional green tea, matcha involves consuming the entire tea leaf, which amplifies its benefits. Matcha is loaded with antioxidants, particularly catechins such as EGCG (epigallocatechin gallate), which are known for their anti-inflammatory and cancer-fighting properties. Matcha also contains around 70mg of caffeine per serving but provides a gentler, sustained energy boost thanks to L-theanine, an amino acid that promotes calmness and focus.
Green tea
Green tea is another antioxidant powerhouse, containing catechins that support heart health, brain function, and weight management. A typical cup of green tea contains 25-50 mg of caffeine, making it a lower-caffeine alternative to coffee. Like matcha, green tea also contains L-theanine, which helps balance the stimulating effects of caffeine and may reduce anxiety.
English breakfast tea
English breakfast tea, a blend of black teas, offers a robust flavour and moderate caffeine content, with about 40-70 mg per cup. It’s rich in flavonoids, which contribute to heart health, and may lower the risk of chronic diseases. While it doesn’t have the same L-theanine levels as green tea, its caffeine content is still less than coffee, making it a milder option for those who want to cut back on their caffeine intake.
How these drinks make you feel
- Coffee: Coffee provides a rapid energy boost and heightened alertness, but it can also cause energy crashes, increased anxiety, or irritability in some people. Its high caffeine content may also interfere with sleep if consumed later in the day.
- Matcha: Matcha’s combination of caffeine and L-theanine creates a balanced effect, providing sustained energy and enhanced focus without the jitters. Many people find it improves mental clarity and focus, while promoting a sense of calm.
- Green tea: Green tea is refreshing and mildly energising. Its lower caffeine content and calming L-theanine make it an excellent choice for those seeking a gentler pick-me-up.
- English breakfast tea: English breakfast tea provides a warm, comforting energy boost. It’s stimulating enough to wake you up, but less likely to cause the side effects associated with coffee.
Caffeine and sleep
The NHS recommends a daily caffeine intake of no more than 400 mg for adults (200 mg for pregnant women). Consuming too much caffeine can interfere with your ability to fall asleep and stay asleep, particularly if consumed in the afternoon or evening. Reducing your caffeine intake with lower-caffeine alternatives like green tea or matcha can improve sleep quality, helping you feel more rested and less reliant on stimulants to power through the day.
Hydration and caffeinated drinks
Staying hydrated is essential for overall health, supporting energy levels, digestion, and cognitive function. The NHS recommends drinking 6-8 glasses of water per day (around 1.5-2 litres). While caffeinated drinks like coffee, tea, and matcha do contribute to your daily fluid intake, excessive caffeine can have a mild diuretic effect, which may increase fluid loss in some people. Balancing caffeinated beverages with plenty of water can help you stay adequately hydrated.
Antioxidants and health benefits
Antioxidants are compounds that help protect the body from oxidative stress, which can contribute to chronic diseases like heart disease and cancer. While coffee contains antioxidants, matcha and green tea are particularly rich in catechins, which have been linked to improved brain function, reduced inflammation, and enhanced metabolism. English breakfast tea also contains beneficial flavonoids, making it a valuable addition to a healthy diet.
Why matcha and green tea are gaining popularity
In recent years, matcha and green tea have gained significant attention for their health benefits and versatility. Matcha lattes, smoothies, and desserts are trending on social media, appealing to health-conscious consumers and food enthusiasts alike. The growing awareness of antioxidants and natural remedies for stress and anxiety has also contributed to their rise in popularity. Green tea, long celebrated in Asian cultures, has become a global staple due to its reputation as a superfood and its refreshing taste.
Give them a try!
Coffee is a perfectly fine choice for many people, but if you’re looking to reduce your caffeine intake or explore alternatives, matcha, green tea, and English breakfast tea are excellent options. Each offers unique benefits, from matcha’s calm focus to green tea’s gentle energy and English breakfast tea’s comforting warmth. Whichever you choose, remember to stay hydrated and enjoy these drinks as part of a balanced, mindful approach to health.
