What are the healthy alternatives to tea and coffee?

In this brief text we will answer the question: “What are the healthy alternatives to tea and coffee?”. In addition, we will discuss other foods and drinks that have caffeine besides tea and coffee.

What are the healthy alternatives to tea and coffee?

If you want to stop drinking coffee and are looking for alternatives, you can have a nut smoothie, lemon water, wheatgrass juice, pomegranate juice and green smoothies.

One of the most consumed drinks, especially in the morning, coffee, moderately, can be ingested throughout the day. Among its benefits, caffeine keeps the brain active, with greater and more constant intellectual capacity (which favors the association of ideas and accelerates the reactions to sensory stimuli).

High caffeine intake can cause serious symptoms and health problems like signs of mental confusion, poor performance on intellectual tasks, anxiety, nervousness, muscle tremors, tachycardia and tinnitus. In addition, drinking can worsen gastric reflux. Those who need to stop consumption and need to reduce coffee intake can follow simple tips to overcome the symptoms of lack of caffeine, such as headache and difficulty concentrating.

The recommended daily caffeine intake is 400 to 500 mg of caffeine a day, which is equivalent to 3 or 4 cups of coffee. We must always remember that nothing in excess is good for our body, so it is necessary to have moderation in everything we consume. We will then list alternatives for those who want to take a break from their everyday coffee:

Nuts smoothie

Very rich in protein and fiber, nuts are excellent ingredients to be added to juices and fruit mixes. A drink with cashew milk, protein powder and nuts helps raise blood sugar levels and provides energy.

Lemon water

Sometimes, even after drinking coffee, drowsiness returns shortly after the caffeine wears off. So, instead of drinking more coffee, try drinking cold water with lemon zest. Also put a few drops of the fruit in your water.

Pomegranate juice

Sweet and spicy, pomegranate juice is a delicious energy drink and easily incorporated into other drink recipes. You can prepare it neat or mix various fruits into a smoothie. Pomegranate juice is packed with antioxidants. Try pomegranate juice with soy milk, bananas, berries and yogurt.

Green smoothies

Introducing more greens into your diet is a good decision. Try different combinations of your favorite foods like spinach, kale, mango, blueberries and bananas. Blend everything in a blender to make a smoothie. A drink like this first thing in the morning is a quick way to wake up. You can also use green algae, spirulina and chlorella.

Plum juice

How about swapping coffee for a glass of plum juice? The drink helps regulate the proper level of electrolytes in your body, which in turn leads to increased stamina. If the plum juice doesn’t taste good, try diluting it with water or apple juice.

What other foods and drinks have caffeine besides tea and coffee?

If you don’t like coffee or if you need to reduce your consumption of the drink for some reason, you can eat chocolate, have a sugar-free energy drink, unsweetened chocolate drinks, cocoa powder and mate herb.

Many don’t know, but cocoa is also rich in caffeine. Drinking good chocolate, in addition to being tasty and nutritious, also helps in other functions in the body, since its amount of calories is excellent for energy.

A glass with 240 ml of chocolate milk has 5 to 10 mg of caffeine, but this amount can reach 15 or 20 grams depending on the type of chocolate used in the preparation of the drink. Basically, the more bitter, the more caffeine.

Yerba mate, very popular in South America is also known for its energy effect, even though its caffeine concentration is lower than that of coffee. In general, 240 ml of Mate contains around 30 to 35 mg of caffeine.

There is, however, a special care for those who usually consume drinks with the herb: although its caffeine concentration revolves around coffee, it is uncommon for people to drink more than one cup of coffee in a short period of time. 

On the other hand, it is quite common to drink mate or tererê sequentially, which can greatly increase the amount of substance in the body.

So, did you see how many alternatives there are to our dear coffee? If you have doubts about the consumption of drinks with caffeine, know that the big problem is its excess, as in all other foods. When consumed correctly, it is not harmful. In fact, as you can see, your health can only win!


In this brief text we answered the question: “What are the healthy alternatives to tea and coffee?”. In addition, we  discussed other foods and drinks that have caffeine besides tea and coffee.



Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.