Coffee and tea are two of the most common non-alcoholic caffeinated beverages around the world. Each carries a universe of flavors, many methods of preparation, and numerous health benefits. If you are a tea enthusiast, there is one kind of tea you ought to try: Yerba Maté (“YER-bah”, “MAH-teh”). In this article, you will discover that Yerba Maté is not only enjoyable to prepare and drink but also offers numerous benefits.
Yerba Maté comes from the tree Ilex paraguariensis, mainly grown and cultivated in native regions of South America, including the northern parts of Argentina, Paraguay, Uruguay, and Brazil. Drinking it dates back to before the Spanish colonization of the Americas in the 16th century. Somehow, it made its way to the Middle East, but we will touch on that later. It has a rich history rooted in many cultures, notably the Guaraní, an indigenous group in South America. The tea was a pillar of Guaraní culture, pervading their rituals and ceremonies. It was an integral part of their social interactions and was believed to possess healing powers. Maté also played an important role in their celebrations and healing ceremonies.
It’s no surprise that the Guaraní people strongly integrated this leaf into their culture. Aside from its entertaining method of consumption, the health benefits of Yerba Maté do not fall short of its tea counterparts. Here are some health benefits of Yerba Maté supported by studies:
Antioxidant benefits of Yerba Maté
Among the many antioxidant drinks available, Maté stands out as a strong contender, packed with antioxidants. But first, what are antioxidants? As a byproduct of normal metabolism, our bodies produce oxygen free radicals—unstable molecules that can damage cells, DNA, proteins, and more. Free radicals contribute to various diseases, including cancer, aging, heart disease, and autoimmune disorders.
Drinks packed with antioxidants can help combat these radicals, and Maté is especially effective in this regard. Numerous studies have examined the bioactive compounds found in this tea. One study identified caffeoyl derivatives as common compounds that help neutralize these radicals in our system. Furthermore, the study suggested that consuming Yerba Maté regularly could significantly enhance our defenses against oxidizing free radicals.
Another study investigated the effects of an aqueous extract made from an infusion of the plant used to make Yerba Maté, Ilex paraguariensis. The researchers found that the antioxidant properties of the extract inhibited certain chemical reactions in rat liver that produce free radicals. Additionally, they observed a reduction in free radical production when they added hydrogen peroxide to red blood cells in the lab, a process that typically induces free radical formation.
We need larger studies to investigate the implications of these antioxidant properties, however, the preliminary findings are promising.
Takeaway: Regular consumption of Yerba Maté may boost your defenses against the harmful effects of free radicals.
Maté can naturally boost your energy
Depending on how busy your morning is, Maté can provide an energy boost with its caffeine content. One cup contains approximately 70-80 mg of caffeine, which is slightly less than coffee but more than black or green tea. Although there is no scientific evidence to support this claim, Maté enthusiasts often report that it lacks the jitteriness associated with coffee, making it a gentler option for enhancing morning alertness.
Take-away: Yerba Maté provides a milder energy boost with 70-80 mg of caffeine per cup.
Maté can have positive effects on blood sugar
Many aspects of our modern diet cause unnatural spikes in blood sugar levels, which can predispose us to conditions like diabetes. Some data suggests that Yerba Maté may benefit liver metabolism and insulin action, although this research is limited to rat models.
Moreover, Yerba Maté decreases advanced glycation end-products (AGE) formation. These are compounds that are produced when sugars combine with other molecules in the bloodstream. Given the link between glycation and oxidation, and Yerba Maté’s rich antioxidant content, scientists investigated its effects on this process. They found a dose depended effect of Maté extract on AGE formation. AGEs are associated with various diseases such as diabetes, heart disease, aging, wound healing, and erectile disfunction.
Not only does Maté reduces protein glycation, but a study conducted in Brazil also found found the tea significantly improves glucose tolerance and increases insulin secretion.
Additionally, a small study found patients with type 2 diabetes who consumed Maté three times a day for 60 days showed improvement in the blood sugar and lipid levels. While we need larger randomized controlled studies to explore and confirm these benefits, such research support the idea of using Maté tea as adjuvant therapy for diabetes and metabolic syndrome.
Take-away: Yerba Maté benefits could potentially help in improving blood sugar levels.
Maté cardiovascular health benefits
When discussing blood sugar and lipid levels, we must also consider cardiovascular health. A randomized-controlled study from China demonstrated that Maté improves microcirulation in patients with cardiovascular disease, and helped normalize blood lipid levels.
A study published by Cambridge University showed that those who consumed Maté three times a day for 8 weeks had a decrease in their “bad cholesterol”, Triglycerides, and blood pressure. This was demonstrated by another study,which showed that Maté consumption reduced LDL cholesterol levels in both patients with and without high-cholesterol.
Take-away: Yerba Maté benefits could enhance cardiovascular health and help lower key lipid levels.
Preparation of the drink
You might have seen Yerba Maté prepackaged in cans in stores. Frankly, that’s an distasteful way to drink it—like drinking a burger flavored smoothie. It’s just not meant to be consumed that way. To start, here are few items you need:
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- Gourd (Small cup less than 300ml)
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- Bombilla (a stainless steel straw with holes at the end)
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- The Maté leaves
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- Hot water (not boiling)
Where to buy Yerba Maté?
Middle eastern markets usually carry it, but the easiest place to find it is online. Amazon.com offers a decent variety of reputable brands. You can also find it at WholeFoods and yerbacrew.com.
How to make Yerba Maté? There are two ways: one is simpler than the other.
Traditional Method:
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- Fill up a Gourd with Maté leaves to about 60%
- Cover the Gourd with your palm and invert it once. Once you place it back on the table you will notice that the leaves created a “mountain” or a slope to one side.
- Place the Bombilla (straw) at the foot of the mountain.
- Pour small amount of cold water in the space that’s empty to moisten the leaves.
- Heat up some water in a kettle (Don’t let it boil- not only you will burn your tongue, but also it alters the taste).
- Fill up the rest of the empty space, sip, and enjoy!
- Refill as needed
Simple method:
- Place Bombilla (straw) in the gourd (cup)
- Fill up a Maté to about 60% of Maté leaves
- Heat up some water (Don’t let it boil)
- Fill up, sip, enjoy, and refill as needed.
How did Maté make its way to the Middle East?
It wasn’t too long ago that I realized this drink is not the Levant’s national beverage. However, to an outsider, it might as well appear to be. This tradition dates back to the 19th and 20th centuries when many Syrians and Lebanese emigrated to South American countries such as Argentina and Brazil. This exchange introduced the Maté to the Levant, where it was quickly adopted. It’s a beautiful representation of the peaceful integration of different cultures. On a smaller scale, Maté has the potential to bring people together, as it did with the indigenous Guaraní people. Many times, people in the Levant invite their friends or neighbors over with a casual “come over and drink some Maté.”
You might take just one sip of this tea and decide you never want to taste it again. Maté has a distinct, mildly bitter flavor that requires time to develop, almost like an acquired taste. As with trying anything new, keeping an open mind is key. So go ahead, pull out your Bombilla and Gourd, create that mountain of leaves, and prepare a cup of this experiential tea. It may become your new favorite drink, whether due to the preparation process, the taste, or simply the health benefits Maté has to offer.
