Yerba Mate: An Energizing Brew With Blood Sugar and Heart Benefits

Yerba mate is packed with bioactive compounds that may support metabolism, heart health, and even cancer prevention.

Contents

Nutritional Profile of Yerba Mate Anti-Diabetic Effects May Protect Heart Health Cancer-Fighting Properties May Support Kidney Health How to Enjoy Yerba Mate

Yerba mate has long been known as a weight loss drink, and data suggests its benefits go far beyond that. Its leaves contains caffeine, theobromine, and theophylline, which work together to provide a milder, more pleasant lift than coffee or other popular stimulating beverages.

Studies suggest yerba mate may help manage blood sugar, support heart and kidney health, and fight cancer.

Nutritional Profile of Yerba Mate

A cup of yerba mate tea contains about 80 milligrams of caffeine, similar to a cup of coffee. However, the caffeine content can vary depending on the ingredients and how the drink is prepared.

The key nutrients found in yerba mate include:

Carbohydrates: 80.71 percent
Proteins: 4.09 percent
Fats: 0.90 percent
Minerals
Vitamins (vitamin C, B1, B2, B6)
Purine alkaloids (caffeine, theobromine)
Theophylline (in trace amounts)
Polyphenols (phenolic acids, flavonoids)
Terpenes (saponins, carotenoids)

“Compared to coffee, yerba mate offers more health benefits due to its higher levels of antioxidants, minerals, and the effects of theobromine and theophylline,” Bryan Quoc Le, a food scientist, food industry consultant, and author of the book, “150 Food Science Questions Answered,” told The Epoch Times.

Research found that drinking tea made from 8 grams of yerba mate increased antioxidant activity in the blood plasma of healthy volunteers within 1 to 2 hours. Antioxidants help protect cells from damage, reduce inflammation, and support overall health.

While caffeine is the main stimulant in yerba mate, theobromine and theophylline are mild stimulants that also contribute to its energizing effects.

“Theobromine is a chemical precursor to caffeine. While it doesn’t directly affect the central nervous system, it can increase heart rate, act as a diuretic, and help relax the airways,” said Le.

Theophylline, though present in small amounts, helps widen the airways, stimulates the central nervous system, and increases heart rate and the strength of heart muscle contractions.

Anti-Diabetic Effects

Regularly drinking yerba mate may help prevent Type 2 diabetes, according to a 2020 randomized controlled study published in Proceedings of the Nutrition Society. Participants who drank three servings of yerba mate daily for eight weeks showed reduced fasting glucose, insulin, and glucagon levels compared with those who drank an isotonic drink, suggesting improved metabolic function.

Moreover, the decrease in glucagon was more noticeable in people with high cholesterol.

“While yerba mate may help lower blood sugar and HbA1c levels in people with Type 2 diabetes, it seems to work best when combined with healthy eating habits,” said Jena Brown, a registered dietitian and owner of Victorem Performance Nutrition, in an email to The Epoch Times. Of note, glycated hemoglobin (HbA1c) is a longer-term marker of blood glucose levels.

“Its antioxidant properties might also support people with prediabetes. However, we still need more evidence to be sure,” Brown added.

Another animal study published in Nutrients suggests that yerba mate might affect two important hormones that help control blood sugar: GLP-1 and GIP. Researchers gave mice yerba mate for four weeks and measured the levels of these hormones in their blood and gut. They found that yerba mate increased GLP-1 levels, which is good for controlling blood sugar, but didn’t affect GIP.

Lab tests also showed that a compound produced when yerba mate is broken down in the gut boosted GLP-1 levels, suggesting that its benefits may partly depend on how it’s digested. While the research indicates that yerba mate might help manage blood sugar by affecting the gut, more studies are needed to understand exactly how it works.

May Protect Heart Health

Yerba mate may help protect heart health by influencing how certain genes work. A 2022 study published in the British Journal of Nutrition found that men at risk for heart disease who drank yerba mate daily for four weeks showed changes in more than 2,600 genes related to heart health. These changes suggest yerba mate could play a role in preventing heart disease.

“Yerba mate may support weight loss and help maintain healthy cholesterol and blood sugar levels, all of which play a role in promoting better heart health,” said Brown.

Research shows that yerba mate may help protect low-density lipoprotein (LDL) and high-density lipoprotein (HDL) cholesterol from damage, which could lower the risk of heart disease. However, more research is needed to confirm how well it works in people.

A 2018 study including 95 postmenopausal women examined the effects of drinking yerba mate on heart and metabolic health. Women who drank more than 1 liter of yerba mate tea per day had fewer cases of high blood pressure, high cholesterol, and heart disease. They also had lower blood sugar levels. However, cholesterol numbers like LDL and HDL were similar between those who drank more than 1 liter a day and those who didn’t.

People with heart conditions are advised to consult their doctor before consuming yerba mate, as it may affect the cardiovascular system or interact with medications, said Le.

Cancer-Fighting Properties

Findings from a 2020 study suggest that the beneficial compounds in yerba mate make it a potential natural antitumor agent. The researchers examined how yerba mate extract might help fight colorectal cancer, common in both men and women. They tested yerba mate on tumor cells and in animal models to see if it could stop cancer cell growth and spread.

Results showed that yerba mate extract could reduce cancer cell growth by inducing cell death (apoptosis). In animal experiments, it also helped reduce the growth of tumors and blood vessel formation (angiogenesis) without affecting body weight.

While cultured cell and animal studies provide some early evidence, human studies are needed to confirm these findings.

May Support Kidney Health

A 2023 study published in the Journal of Herbal Medicine looked at how yerba mate extract can protect kidney cells from damage caused by oxidative stress.

Oxidative stress occurs when there is an excess of free radicals or harmful molecules in the body and not enough antioxidants to neutralize them. This imbalance can damage cells and increase the risk of health problems.

To test yerba mate’s protective effects, researchers used hydrogen peroxide to stress human kidney cells in the lab. This kind of stress mimics what happens in the body during high levels of oxidative damage. They found that at a certain dose, yerba mate extract prevented about 70 percent of oxidative damage. It also increased the activity of antioxidant enzymes and reduced the buildup of harmful molecules. These results suggest that yerba mate may help protect kidney cells by acting as a powerful antioxidant.

How to Enjoy Yerba Mate

While several studies have linked drinking yerba mate to an increased risk of certain types of cancer, including esophageal cancer, the risk is generally associated with drinking hot beverages in general.

Drinking yerba mate cold may help reduce the risk of esophageal cancer linked to drinking very hot beverages, said Le.

A systematic review and meta-analysis examining data from 23 reports with more than 5,000 cases of esophageal cancer found that drinking hot tea significantly increased the risk of esophageal squamous cell carcinoma, a type of esophageal cancer. The review also found that drinking very hot tea raised the risk of this cancer, particularly in people from Europe and Australia.

Another study involving 73 people from an area in Iran with the highest rate of esophageal cancer found that drinking very hot beverages, a common habit, increased cell damage and cell division in the mouth. While it didn’t cause genetic damage, drinking beverages over 140 degrees Fahrenheit could promote cancer by speeding up cell division, supporting the link between hot drinks and higher cancer risk in the mouth and esophagus.

“Individuals who smoke or drink alcohol may have an increased risk of cancer when consuming yerba mate,” said Brown.

While established dosing recommendations for yerba mate are unclear, Brown suggests a daily range of 1.5 to 5 grams, divided into three doses, depending on the form of yerba mate.

“If you’re more sensitive to caffeine and want to benefit from yerba mate, it’s best to avoid other caffeinated beverages throughout the day. In the end, any long-term benefits depend more on the quantity and frequency of whichever one you choose to drink.”

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