If you are like many people, caffeine is a lifesaver. It gives you the much-needed boost of energy on those crazy days. Without it, you might get caught sleeping at your desk!
However, many sources of caffeine, like soda, are full of unhealthy chemicals and calories. Drinking caffeinated drinks like soda can lead to unwanted health problems like diabetes.
But there’s no need to worry. Here are seven sources where you can get a healthy caffeine fix!
1. Green Tea
Great tea is an excellent source of caffeine, and it’s healthy to boot!
This popular type of tea is linked to improved brain aging and function. In addition, some believe that it reduces the risk of cancer, heart disease, and type II diabetes.
The average eight-ounce cup of green tea has between 30 and 50 milligrams of caffeine. The amount of caffeine will vary based on the age of the leaves used to make the tea.
You may prefer to make your own green tea instead of buying the unsweetened kind at the store. If so, keep in mind that the longer you brew green tea in hot water, the more caffeine you’ll get.
2. Espresso
Are you a fan of espresso? It most certainly will give you a jolt of energy if you need it!
Espresso is coffee in a concentrated form, and this form of caffeine is excellent for your brain.
Since it’s a cognitive enhancer, it reduces the risk of certain diseases, like type II diabetes. It also boosts your metabolism, which is ideal when you’re trying to lose weight.
A double shot of espresso, which is 1.5 ounces, has between 600 and 100 milligrams of caffeine. The amount of caffeine per shot will vary based on the type of beans and the country they came from.
When beans are grown at a higher altitude, they will have more caffeine than those at a lower altitude. Many prefer high-altitude beans. The reason why coffee drinkers prefer them is that they’re more robust in taste. Plus, they’re healthier to consume, too.
3. Unsweetened Iced Tea
Sweet tea, for all its deliciousness, has just as much or more sugar than a can of soda. However, unsweetened iced tea offers incredible benefits.
Some of its many benefits include:
- Antioxidants
- Less risk of heart attack and stroke
- It helps protect your bones
- Assists with weight loss
An eight-ounce glass of unsweetened iced tea has zero calories. And as for its caffeine content, it can have up to 47 milligrams of caffeine.
To add some extra taste to your unsweetened ice tea, put some Stevia or lemon in it.
4. Matcha
Matcha has become quite popular. It’s so popular that it appears in everything from tea to desserts!
Thanks to its unique nutrient profile, matcha has more antioxidants than what’s in green tea. Several studies show that matcha protects your liver, aids in weight loss, and promotes heart health.
A standard cup of matcha has one teaspoon of ground leaves and two ounces of hot water. A two-ounce cup of matcha has between 38 and 88 milligrams of caffeine.
5. Americano
Americano is a basic yet tasty coffee that consists of espresso plus hot water. Coming in at only five calories, this is a healthy alternative to more sugar-filled drinks.
As a little historical background, the Americano got its name during World War II. At the time, American soldiers felt Italian espresso was way too strong. So, they watered it down, which became known as Americano coffee.
The caffeine level of an Americano drink varies. It all depends on the number of espresso shots it contains. To give you an idea, a six to eight-ounce Americano with one shot of espresso has an average of 77 milligrams of caffeine.
That’s quite a bit of caffeine, so be careful if you’re not used to drinking that much!
6. Yerba Mate
Yerba mate is a popular South American drink. It’s an herbal tea that’s rich in nutrients and antioxidants.
If you haven’t tried it before, you may find you really like it! Although it tends to have a strong and bitter taste at first, so start drinking it slowly.
Yerba mate also offers excellent health benefits:
- It protects your body against infections
- It helps you lose weight
- Lowers your blood sugar level
- Boosts your immune system
With 85 milligrams of caffeine per cup, yerba mate has less caffeine than coffee, but it has more caffeine than a cup of tea.
7. Coffee
Whether it be dark, medium, or light roast, coffee is one of the most popular drinks on the planet.
Not only does it taste good, but it offers many health perks too. A few are that it improves energy levels and allows you to concentrate better. Whatsmore, it enhances your workouts while helping you burn more fat.
Coffee contains nutrients like magnesium, potassium, and pantothenic acid. An eight-ounce mug of brewed coffee has between 70 and 140 milligrams of caffeine. The average is about 95 milligrams per eight-ounce cup.
Again, if you’re a new coffee drinker, be aware that it can take time to get used to drinking a lot of caffeine. So, you may want to ease yourself into drinking certain kinds of coffee.
For starters, you can try a light roast coffee, for example. Taylor Lane details how to drink and prepare this tasty kind of coffee on their blog.
Conclusion
As you can see, there are several sources of caffeine that are healthy for you. Yet, even though caffeine has its health benefits, still be careful. Overdoing it can lead to anxiety and sleep disruptions. So when it comes to drinking caffeine, it’s best to experiment first. After trying a few different sources of caffeine, you’ll be able to figure out which ones you like the most.
Feature photo by Alexandre Weiss
