Beyond the Buzz: From Bean to Leaf, We Explore the Real Deal on Caffeine: Separating Fact From Fiction
We all know that caffeine is one of the most widely consumed psychoactive substances in the world, found in various beverages that people drink daily. From the morning cup of coffee to the afternoon tea break, and even the trendy yerba mate, caffeine plays a significant role in many people's routines. However, the facts about caffeine content and its effects are often muddled with misconceptions and myths.
With August being National Coffee Month, we thought it was a great time to dive into everything caffeine. As we explore the world of caffeinated beverages, we'll delve into the facts versus fiction of caffeine in different beverages. We sat down with experts to compare the caffeine content in coffee, tea, yerba mate, and other popular caffeinated drinks, to shed some light on how caffeine levels vary and what they mean for your body and mind. In addition, we had our experts weigh in on the about health benefits and pros and cons of daily consumption.
So, kick back, relax…with a cup of coffee or tea…of course… as we journey into the world of caffeine. This deep dive will help you sip a little smarter when enjoying your favorite brews and perhaps inspire you to try something new along the way.
Before we get into the nitty gritty of the caffeine universe, we must first explore the caffeine content of coffee, tea and other related beverages and tackle one of the biggest myths…which has more caffeine, coffee or tea? And what does that actually mean.
Catherine Gervacio, a registered dietitian and a certified exercise nutrition coach at Living.Fit discusses the role of caffeine in boosting metabolism and energy levels. “To simply explain, caffeine boosts metabolism by stimulating the central nervous system, increasing thermogenesis (heat production), and enhancing fat oxidation (the process where the body breaks down fat molecules to use as energy. ). This results in increased energy expenditure and improved physical performance.”
James Cunningham, BSc, CPT and Senior Fitness Coach for Total Shape breaks it down even further stating that, “caffeine boosts energy by blocking specific receptors in the brain that mediate critical functions like sleep, arousal, cognition, memory, and learning. Normally, these receptors slow brain activity, causing sleepiness or drowsiness. However, in the presence of caffeine, these receptors are blocked, and the release of chemical messengers, or neurotransmitters, is affected. This temporarily lifts fatigue and promotes alertness.” Cunningham goes on to explain, “in terms of metabolism, studies indicate that caffeine can increase the metabolic rate by boosting the breakdown of fat and enhancing thermogenesis, the process by which the body produces heat and energy from food digestion. This has implications for weight management and exercise performance, affecting the energy expended at rest and during physical activity.”
Gervacio tells us that coffee, tea, and yerba mate each offer different benefits. “Coffee provides a strong caffeine boost at 95 mg per cup* with antioxidants, to help improve alertness and potentially reduce disease risk,” says Gervacio. “Tea, on the other hand, has moderate caffeine at about 20-50 mg per cup*depending on type and offers a gentler energy lift with varied health benefits from antioxidants.” Gervacio also advises that, “yerba mate, has caffeine levels of 30-50 mg per cup*, boosts energy and provides vitamins and polyphenols.”
Cunningham, also agrees that tea, coffee, matcha, and yerba mate are all beverages rich in caffeine, though the amount can vary significantly. Although he breaks it down a little further. “With tea, the caffeine content varies by type,” says Cunningham. “For example, black tea is highest, ranging from 60 to 90 mg per cup. Green tea is slightly lower, with 35 to 70 mg per cup, while white tea contains the lowest at about 30 to 55 mg per cup.*” He goes on to say that, “matcha, a popular powdered green tea, is unique because it contains caffeine in both powder and whole tea leaf form. A standard serving size, typically 2 to 4 grams, can range from 38 to 176 mg, making it a potent caffeine source.” Cunningham also advises that although coffee is particularly well-known for its high caffeine content, with an average cup* containing around 95 mg, this range can be from almost nonexistent to over 500 mg, depending on factors such as the type of coffee bean and the brewing method used.
We wanted to get a take on yaupon tea as well. Never heard of it? Yaupon Holly is the only naturally caffeinated plant in North America. Shelly Steele, President at Rise Yaupon tells us that, “yaupon tea is also tannin-free so it doesn’t have a bitter taste and can’t be over-steeped and your first 12 oz. cup of yaupon tea has about 60mg of caffeine.” Steele goes on to tell us, “at Rise Yaupon, we encourage customers to “steep it and keep it” to get three cups from each tea bag. 90-95% of the caffeine will emerge in the first cup, while your second cup will have 5-10% of the caffeine and your third cup will be virtually caffeine-free. Of course, you can always add a fresh tea bag or two to the mix to get that extra pick-me-up.”
So now that we understand the basics of our caffeine content, what does it all mean? We wanted to know if the health benefits of some, out weigh the potential risks of others and what is the right choice when it comes to your morning mood enhancer…you know…being able to talk to people and getting you out the door!
Dr. Sean Ormond of Atlas Pain Specialists, says that as a pain management doctor, it's important for him to consider how different beverages can affect his patients' overall health and their pain management strategies, and caffeine definitely intake can play a part in that. Dr. Ormond says there are many health benefits associated to these beverages. For instance, he tells us that, “coffee is packed with antioxidants and may help lower the risk of diseases like Parkinson's, Alzheimer's, and some types of cancer. Drinking coffee in moderation might also benefit your heart and improve mental alertness.”
He also goes on to say that “tea contains antioxidants such as catechins and polyphenols. Green tea, for example, is linked to a lower risk of heart disease, better brain function, and weight loss. Black tea can improve gut health and reduce blood pressure. Both types have anti-inflammatory properties that can help with general health and pain management.” Dr. Ormond also gives us some added health benefits of Yerba Mate, telling us that it is also “rich in antioxidants and has a range of vitamins and minerals like A, B1, B2, C, E, calcium, magnesium, and iron. It can boost energy and focus, improve physical performance, and help with weight management.”
Gervacio agrees that coffee is known to enhance cognitive function and alertness, but also goes on to say that, “it is rich in antioxidants like chlorogenic acid to help neutralize free radicals, reducing oxidative stress and preventing cellular damage. Caffeine may also may also improve physical performance.”
In addition to being naturally caffeinated, Steele educated us that, “yaupon tea is an anti-inflammatory and an antioxidant-rich superfood. Research has found that the myriad of antioxidants present in Yaupon tea help reduce inflammation and may play a key role in preventing chronic conditions like cancer and diabetes. It contains a myriad of powerful properties including polyphenols and flavonoids, which have been linked to the prevention and treatment of cancer (specifically colon cancer). The polyphenols also aid in preventing the formation of polyps in the large intestine.”
If that isn’t enough to get you to want to try this powerhouse of a tea, Steele lets us know that it is also high in fiber, a great prebiotic that supports a healthy gut microbiome. Plus, it lacks oxalates, which are common in black teas and known to combine with the calcium in your bloodstream to create kidney stones.
But wait….there’s more! “Yaupon Holly has the highest ratio of theobromine to caffeine of all caffeinated beverages, says Steele. “Theobromine is the same molecule found in dark chocolate that causes you to feel “happy” after consumption. It acts as a vaso-dilator, so you get a quicker and smoother “high” from the natural caffeine without the jitters.”
“Tea is undoubtedly a superstar when it comes to health benefits,” says Cunningham. “The high antioxidant content in it has been shown to improve heart health, reduce the risk of certain cancers, and even support weight loss. Green tea, in particular, is rich in a powerful antioxidant called EGCG, which has been linked to improved brain function and a reduced risk of neurodegenerative diseases like Alzheimer's and Parkinson's.”
Another tea worth exploring…matcha. Cunningham tells us that matcha, being a concentrated form of green tea, shares many of the benefits of tea. “The high antioxidant content, particularly EGCG, makes it an ideal choice for those seeking to improve their overall health and well-being. Plus, the L-theanine content in matcha can promote relaxation and reduce stress levels, making it a great choice for those looking to unwind.”
Gervacio adds to matcha’s benefits stating that, the higher concentration of matcha's antioxidants (as compared to a regular green tea) can efficiently improve metabolism, aid in weight loss, and provide stronger anti-inflammatory and anti-cancer properties.
According to Cunningham, coffee, on the other hand, comes in a close second. “The caffeine in coffee can enhance mental performance, boost metabolism, and even increase muscle contraction force during exercise. But its benefits don't stop there - moderate coffee consumption has also been associated with a lower risk of stroke, type 2 diabetes, and certain types of cancer.”
We are big fans of yerba mate around here, so we asked our friend over at Guayakí Yerba Mate to give us the scoop on why this distinct caffeinated plant, that is often confused with being a tea…but it is not.
Katie Vidaillet, Head of Guayakí Yerba Mate Communications, tells us that “historically yerba mate has been described as having the ‘strength of coffee, the health benefits of tea, and the euphoria of chocolate’. The strength is largely attributed to the naturally occurring caffeine found in yerba mate which acts as a central nervous system stimulant, known for providing feelings of alertness and increased energy. An infusion of yerba mate also contains polyphenols, a contributor to antioxidant activity, also found in green tea. Theobromine, an alkaloid found in cacao and commonly associated with dark chocolate, is also present in the yerba mate plant and is associated with feelings of bliss and upliftment.”
Cunningham agrees. “ Yerba mate is a bit of a surprise when it comes to its health benefits. It contains a unique blend of antioxidants and minerals, including potassium, magnesium, and iron. It has been shown to improve cardiovascular health, reduce inflammation, and support weight loss. Plus, it's been linked to improved mental clarity and focus, making it a great choice for those looking for a coffee alternative.”
“Yerba Mate is also rich in antioxidants, plus vitamins A, C, E, and B-complex,” adds Gervacio. “It has the possibility of aiding digestion and weight loss, specifically by providing a balanced energy boost.”
So, with all of these health benefits we should have no problem drinking these energy elixirs everyday, right? Not exactly.
Dr. Ormond says that while daily consumption of coffee can lead to increased alertness and concentration, antioxidant benefits, and potential protective effects against some chronic diseases, the high caffeine content can cause jitteriness, anxiety, and insomnia. He also states that, “coffee can also lead to digestive issues in some individuals and has the potential for dependency and withdrawal symptoms.”
In addition, “excessive consumption of certain teas (like black tea) can increase the risk of kidney stones due to oxalates.” Dr. Ormond also has some advice on yerba mate. “Yerba mate has a strong, acquired taste that may not appeal to everyone. Some studies suggest a potential link to increased cancer risk with very high consumption, particularly if consumed at very high temperatures. Yerba mate can also interact with certain medications and conditions, so caution is advised.”
Cunningham warns that all of these beverages contain caffeine and that while caffeine can boost energy levels and improve focus, it can also lead to insomnia, restlessness, and increased heart rate, especially when consumed in large amounts. He says, “it’s also worth noting that caffeine can be addictive, and withdrawal symptoms can include headaches, irritability, and fatigue. Furthermore, these drinks can sometimes lead to digestive issues. Coffee and yerba mate, in particular, can stimulate the production of stomach acid, which can cause problems for people with acid reflux or other digestive conditions.”
In addition, Steele advises that, “pregnant women and mothers who are breastfeeding should keep their daily caffeine intake below 200mg. Individuals with medical conditions such as GERD, heart disease, and impaired liver or kidney function should also avoid drinking multiple cups of yaupon tea (or other caffeinated beverages) per day because of the natural caffeine it contains.”
Gervacio recommends if you have concerns or questions, “it's always best to consider the advice of a healthcare professional and that each person has a different health condition and tolerance to food, especially caffeine.”
The bottom line is that while caffeine can offer various health benefits like increased alertness and mood enhancement, it's important to be mindful of its potential downsides, such as jitteriness, anxiety, and disrupted sleep. By exploring the caffeine content in coffee, tea, yerba mate, and other beverages, you can make informed choices that align with your health and lifestyle goals. Whether you're a coffee lover, tea enthusiast, or curious about trying something new, understanding the pros and cons of these caffeinated drinks allows you to enjoy them responsibly and make the most of your daily ritual. So, next time you reach for your favorite brew, you'll be able to sip a little smarter and savor the experience.
Need some fantastic recommendations to get creative with your caffeine?
Head on over to check out our Favorite Finds: Beyond the Bean: Exploring Alternative Caffeinated Beverages
*Please note that size of cup referred to in this story is generally 8oz unless otherwise stated.
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