For many of us, coffee provides that instant boost of energy that is almost a life saviour on super busy and sleepy days. But, have you ever contemplated ditching coffee from your morning routine? We may find it hard to make it through the day without savouring that cup of morning coffee, but there are many healthier alternatives to coffee. Read on to know more about the healthy drinks instead of coffee you may consume to start your day!

Why should you stop drinking coffee in the morning?

Caffeine could be detrimental first thing in the morning - especially on an empty stomach - because it interferes with our body's natural cortisol production. This is a hormone that assists in regulating energy levels, blood pressure, blood sugar levels, and stress response. Consuming caffeine after waking can disrupt this natural cortisol rhythm, leading to increased dependence on caffeine for alertness. Alongside, excess cortisol levels can trigger issues like high blood pressure, type-2 diabetes, heart disease, and bone loss, explains nutritionist Avni Kaul.

Caffeine may also have some other side effects. These may include jitters, increased heart rate and anxiety, particularly when you have it on an empty stomach. It may also lead to dehydration and affect digestion by worsening symptoms of gut disorders like irritable bowel syndrome (IBS), nausea, heartburn, indigestion and acid reflux. Over time, excessive caffeine consumption can contribute to chronic issues, and so, it is advisable to moderate caffeine consumption and consider healthier alternatives.

As per the Journal of Alzheimer’s Disease, a high dose of coffee can induce anxiety symptoms. Also, people with social anxiety disorder and panic disorder are more prone to getting anxiety issues post-coffee consumption.

Ditch your morning cup of coffee and have these healthy drinks instead. Find out here. Image courtesy: Adobe Stock

Healthy morning drinks instead of coffee

Switching to healthier morning drinks could provide a refreshing and nutritious start to your day. Take a look at some healthy alternatives to coffee, along with their benefits and calorie counts, as per the expert:

1. Green tea

Made from the leaves of the Camellia sinensis plant, green tea is one of the perfect drinks to start your day. Unlike black or oolong teas, green tea leaves are not oxidized, which preserves their natural antioxidants.

Benefits:

• Antioxidant power: Green tea is high in catechins, particularly epigallocatechin gallate (EGCG), which are potent antioxidants. As per Biochemistry Research International, these catechins help combat free radicals, potentially reducing the risk of chronic diseases.

• Metabolism boost: Green tea could enhance fat burning and improve physical performance by mobilizing fatty acids from fat tissues and making them available for use as energy.

• Calming effect: The presence of the amino acid L-theanine helps promote relaxation and improve focus without causing drowsiness. Combined with the small amount of caffeine, it can provide a balanced, calm alertness.

Calories: 2-5 calories per cup

2. Lemon water

Lemon water is made by simply adding fresh lemon juice to water. It can be served warm or cold, making it a versatile drink. Lemon juice is rich in vitamins which can enhance our immune system and can help keep seasonal infections and allergies at bay.

Benefits:

• Hydration: Starting your day with lemon water may help rehydrate your body after a night's rest. Keeping yourself adequately hydrated is crucial for overall health.

• Vitamin C boost: Lemons are a good source of vitamin C, an antioxidant that supports the immune system, skin health, and the absorption of iron from plant-based foods.

• Digestive aid: Lemon water could help stimulate the digestive system, promoting better digestion and preventing constipation. The acidity of lemon juice may also aid in breaking down food. As per the European Journal of Nutrition, citric acid in lemon helps promote gastric acid secretion. This fluid further helps in the breaking down and digesting of food.

• Alkalizing effect: Despite being acidic, lemon water has an alkalizing effect on the body once metabolized, helping to balance the body’s pH levels.

Calories: 6 calories per cup (with juice from half a lemon)

3. Turmeric latte (Golden milk)

A turmeric latte, also known as golden milk, is a warm, spiced drink made using turmeric, milk (dairy or plant-based), and often other spices like cinnamon, black pepper, and ginger. It may also include a sweetener like honey or maple syrup.

Benefits:

• Anti-inflammatory properties: Turmeric has curcumin, a powerful anti-inflammatory compound. It may help reduce inflammation and joint pain and has potential benefits for heart and brain health. As per the International Journal of Preventive Medicine, curcumin, an active ingredient in turmeric, along with ginger and cinnamon boots several anti-inflammatory properties.

• Antioxidant effects: Curcumin is also a potent antioxidant, protecting the body from oxidative stress and free radicals.

• Improved digestion: The spices in golden milk, like ginger and black pepper, can aid digestion and improve nutrient absorption.

• Calming and comforting: The warm, creamy nature of this drink can be soothing, making it a comforting start to the day.

Calories: 80-150 calories per cup (varies based on milk type and sweetener used)

Relish your cup of golden milk, and enjoy its health benefits. Image courtesy: Adobe stock

4. Matcha latte

Matcha is a finely ground powder of specifically grown and processed green tea leaves. Unlike regular green tea, where the leaves are steeped, matcha involves consuming the whole leaf, providing a higher concentration of nutrients. A matcha latte combines matcha powder with milk (dairy or plant-based) and sometimes a sweetener.

Benefits:

• Rich in antioxidants: Matcha contains high levels of catechins, particularly EGCG, which has been linked to cancer prevention, weight loss, and heart health.

• Calms alertness: Matcha contains both caffeine and L-theanine. The caffeine gives a gentle boost of energy, while L-theanine promotes feelings of relaxation and curbs anxiety, creating a state of calm alertness.

• Detoxifying properties: The chlorophyll in matcha helps detoxify the body by removing heavy metals and chemical toxins.

• Boosts metabolism: Matcha can enhance metabolism and increase fat burning, making it a popular choice for those looking to manage their weight.

Calories: 50-100 calories per cup (depending on milk type and sweetener)

5. Ginger tea

Ginger tea is made by steeping fresh or dried ginger root in hot water. It's a spicy and aromatic drink that can be enjoyed plain or with added honey or lemon.

Benefits:

• Digestive aid: Ginger is revered for its ability to help in digestion. It can help alleviate nausea, reduce indigestion, and promote healthy digestion. As per the Integrative Medicine Insights Journal, ginger also helps in the prevention of nausea and vomiting during pregnancy, supporting a healthy digestion process.

• Anti-inflammatory and antioxidant properties: Ginger has a great amount of gingerol, a substance that boots powerful anti-inflammatory and antioxidant effects. This can help reduce oxidative stress and chronic inflammation in the body.

• Immune support: Ginger has been used traditionally to boost the immune system. It can help fight infections and reduce symptoms of respiratory infections.

• Relief from muscle pain and soreness: Ginger is effective in reducing muscle pain and soreness, making it a great post-exercise drink.

Calories: 5 calories per cup (without sweeteners)

These drinks offer various health benefits, from boosting metabolism and aiding digestion to providing antioxidants and supporting the immune system. They are great alternatives to coffee, providing a refreshing and nutritious way to start your day.

6. Peppermint tea

Peppermint tea is a herbal infusion made of the leaves of the peppermint plant (Mentha piperita). It is caffeine-free and known for its refreshing, minty flavor.

Benefits:

• Digestive aid: Peppermint tea is generally used to soothe digestive problems like bloating, indigestion, and gas. The menthol in peppermint relaxes the muscles of the gastrointestinal tract, promoting smooth digestion.

• Natural decongestant: The menthol in peppermint might help clear nasal congestion and relieve symptoms of colds and allergies. It acts as a natural decongestant and has soothing properties for the respiratory system.

• Stress relief: The aroma of peppermint could have a calming effect, helping to reduce stress and anxiety. It may also help alleviate headaches and migraines.

• Antimicrobial properties: Peppermint tea contains antimicrobial properties that can help fight bacteria and viruses, supporting oral and overall health.

Calories: 2 calories per cup (without sweeteners)

Try these healthy alternatives to coffee and see the difference in your health!

Read Also: Harmful honey combinations: 6 things to avoid mixing with honey