What is yerba mate?

Yerba mate is an herbal tea made from the leaves and stems of the Ilex paraguariensis plant.

The leaves are typically dried over a fire, then steeped in hot water to make the tea.

Yerba mate is traditionally consumed from a container called a gourd and sipped with a metal straw that has a filter at its lower end to strain out the leaf fragments.

Sharing it from this traditional gourd is said to be a sign of friendship and bonding.

1. Rich in antioxidants and nutrients

Yerba mate contains several beneficial plant compounds, including 

• Xanthines: These compounds act as stimulants. They include caffeine and theobromine, which are also found in tea, coffee, and chocolate.
• Caffeoyl derivatives: These compounds are the main health-promoting antioxidants in the tea.
• Saponins: These bitter compounds have certain anti-inflammatory and cholesterol-lowering properties.
• Polyphenols: This is a large group of antioxidants, linked to a reduced risk of many diseases.

Interestingly, according to one older study, the antioxidant power of yerba mate tea is similar to that of green tea.

Yerba mate also contains several other important micronutrients, including vitamin C, thiamine, riboflavin, and vitamin B6. Plus, it provides some potassium, calcium, magnesium, phosphorus, manganese, and iron.

However, the tea contains very small amounts of these nutrients, so it’s unlikely to make a large contribution to your diet on its own.

2. Can boost energy and improve mental focus

At 80 milligrams (mg) of caffeine per cup, yerba mate contains about the same amount of caffeine as a cup of coffee.

Therefore, just like any other caffeinated food or beverage, it may increase your energy levels and make you feel less tired.

Caffeine can also affect the levels of certain signaling molecules in your brain, making it particularly beneficial for your mental focus.

Some research reports that caffeine can improve alertness, attention, and reaction time in participants who consumed a single dose containing 40–300 mg of caffeine.

Additionally, those who regularly consume yerba mate often rave that it enhances alertness like coffee, but without the jittery side effects.

3. May enhance physical performance

Caffeine is also known to improve muscle contractions, reduce fatigue, and improve sports performance by up to 5%, according to some studies. 

Since yerba mate contains a moderate amount of caffeine, those drinking it can expect similar physical performance benefits.

In fact, in one study, those given a 1-gram (g) capsule of ground yerba mate leaves right before exercise burned 24% more fat during moderate intensity exercise.

A higher reliance on fat for fuel during exercise spares your carb reserves for critical high intensity moments, such as cycling up a hill or sprinting towards the finish line. This could translate into better sports performance.

4. May protect against infections

Yerba mate may help prevent infections from bacteria, parasites, and fungi.

Some studies found that a high dose of yerba mate extract deactivated E. coli, a bacteria that causes food poisoning symptoms like stomach cramps and diarrhea.

Compounds in yerba mate may also prevent the growth of Malassezia furfur, a type of fungus responsible for scaly skin, dandruff, and certain skin rashes.

5. May help you lose weight and belly fat

Some research suggests that yerba mate may help support weight management and could be effective for reducing body weight, belly fat, and body mass index.

It seems to decrease the total number of fat cells and reduce the amount of fat they hold.

Reaearch suggests that it can also increase the amount of stored fat that’s burned for energy.

Furthermore, in one study of people who were overweight, those given 3 g of yerba mate powder per day lost an average of 1.5 pounds (lbs), or 0.7 kilograms (kg). They also reduced their waist-to-hip ratio by 2%, which indicates lost belly fat.

In comparison, the participants given a placebo gained an average of 6.2 lbs (2.8 kg) and increased their waist-to-hip ratio by 1% over the same 12-week period.

6. Lowers blood sugar levels

Yerba mate may help lower blood sugar levels and reduce complications associated with diabetes.

In fact, one animal study found that it could even improve insulin signaling.

It may also reduce the formation of advanced glycation end-products (AGEs), which are involved in the development and worsening of many conditions, including diabetes.

In one study, people with type 2 diabetes consumed 11 ounces (oz), or 330 milliliters (mL), of yerba mate three times daily. After 2 months, they had significantly lower levels of fasting blood sugar and hemoglobin A1C, a marker of long-term blood sugar control .

7. May lower your risk of heart disease

Yerba mate contains antioxidant compounds, such as caffeoyl derivatives and polyphenols, which may protect against heart disease.

Some animal studies also report that mate extract may provide some protection against heart disease.

Research suggests yerba mate seems to reduce cholestorol levels. 

One study in 119 females with overweight found that daily consumption of yerba mate led to reductions total and LDL (bad) cholesterol over a 12-week period. What’s more, yerba mate also significantly reduced levels of triglycerides when paired with a low calorie diet.

How to prepare yerba mate

Yerba mate is traditionally served in a container called a gourd, also known as a calabash.

It’s commonly sipped through a metal straw that has a filter on its lower end to strain out the leaf fragments.

To prepare mate, fill the bottom third of the calabash with dried or toasted mate leaves prior to adding hot water.

If you do not own a calabash, you can prepare it in a French press.

The tea is often served with burnt sugar, lemon juice, or milk and can be topped off with hot water several times before using new leaves to make a new batch.

Although traditionally consumed hot, yerba mate may also be served cold, especially in hot climates.

With it minty, refreshing aroma and energizing properties, this beverage also contains various beneficial compounds linked to impressive health benefits.

If you’d like to give yerba mate a try, start slowly and make sure to let it cool a little before drinking it.