The benefits of mate
Energizing leaves
The yerba mate is a leafy tree that grows in South America, particularly in Argentina, Paraguay, Uruguay, and also in southern Brazil. The leaves are extracted to make an infusion also called “mate”.
South Americans generally drink it in a thermos or, more traditionally, in a gourd with a pierced straw, the bombilla.
This in-depth study highlighted its stimulating benefits on the body.
Indeed, mate is rich in caffeine, theine, and theobromine. These three substances stimulate the nervous system while reducing fatigue with a long-lasting effect.
In practical terms, you will not experience the “crash” effect often associated with coffee. Note that mate contains more caffeine than tea but less than coffee.
Theobromine also promotes the secretion of serotonin, the happiness hormone. Good mood will be on the agenda.
Antioxidant action and active immune system
Mate is rich in vitamin A which, in addition to promoting iron absorption and tissue renewal (skin and mucous membranes), ensures normal vision.
As shown by this second study, mate is an excellent anti-inflammatory and has a positive effect on stimulating the nervous and cardiovascular systems.
Moreover, thanks to vitamins A, C, and E, it is a natural antioxidant powerhouse. It improves skin quality through cell regeneration and slows down cellular aging.
An alert nervous system and stable constants
The minerals present, such as potassium, magnesium, and calcium, help stimulate the nervous system, which is overactive, for your greater good.
Mate also stimulates muscle contraction: intestinal transit and heart rate, for example.
Magnesium is known to regulate our blood sugar levels and blood pressure. It also reduces the intensity of cramps caused by premenstrual symptoms or during menstruation.
Essential amino acids
Isoleucine, methionine, and tryptophan are not synthesized by the body and must be present in the diet, which is the case with mate!
They regulate blood sugar levels, ensure fat release, and release serotonin.
A factor in combating obesity
This other study demonstrated that mate consumption reduced triglyceride accumulation and inflammation, making mate an excellent asset for your health.
One will not regain their figure solely by consuming yerba mate, but it can help promote weight loss when combined with regular physical activity and a balanced diet.
In what form does mate come
Loose leaves (with or without stems) and individual sachet
When mate leaves and branches are harvested, a natural powder forms.
To preserve the flavors and benefits of this drink while avoiding nutrient loss, I recommend loose mate consisting of these 3 ingredients: leaves, stems, and powder.
Each producer and, over time, each brand will create its own blend. Note that the main ingredient of loose mate remains the leaves (from 50 to 95%).
The stems (from 0 to 35% maximum) will soften the taste of mate and thus give it texture, but some mates do not contain any.
In powder form
Instant powder mates ensure quick dissolution. Use about 1 teaspoon (5g) for 100mL of hot water, or 200mL of hot or cold milk/plant-based milk (almond, rice, soy).
The preparation of instant powder mate sachets is even simpler because the mate is already pre-measured. If you’re in a hurry, it’s a good alternative: no need to buy all the necessary equipment like a gourd and bombilla.
Unfortunately, a powdery mate may be sold cheaper but will also be less flavorful and less premium as it won’t contain leaves or stems.
Finally, a mate composed of leaves, stems, and powder sold in bulk will always be more economical in terms of price per kilo.
In capsule form
These mate capsules are recyclable and compatible with Nespresso machines for enjoying your drink. Guaranteed time-saver!
Dietary supplement
Consult your pharmacist to avoid any contraindications and for a respected and adapted dosage. Count between 4 to 6 capsules per day depending on the brand, and always check the ingredient list to avoid any excipients.
Ready-to-use mates
Brands offer flavored drinks to simplify the consumption of mate. However, beware of added sugars in these types of products.
The criteria to consider
1. Environmental labels
Due to the growing demand for mate, its production and harvesting have become intensive for unmatched productivity.
Some brands prioritize the quality of mate above all, with respect for the environment and workers.
Here are my guidelines for selecting the best mate:
- Ideally, hand-picked and harvested at maturity every 2 years (and not before)
- Cultivation in agroforestry, which creates a favorable microclimate by associating trees, crops, and animals on the same plot
- The certifications Fair For Life (respect for working and environmental conditions), FairTrade (ethical and fair trade between producer, company, and consumers) and Ecocert (product traceability guarantee) are an additional quality assurance
- A European organic mate guarantees a product without GMOs and pesticides
2. Purity
For ready-to-drink beverages, sugar will significantly reduce the bitterness of mate. Do not hesitate to compare sugar content (with the mention “including sugars”) and be aware of the presence of sweeteners, which contain no calories but have a very pronounced synthetic sweet taste.
For capsule supplements: opt for a 100% natural pure plant powder and a capsule made from vegetable and not bovine gelatin.
3. A smoke-free leaf drying process
After harvesting, the leaves are pre-dehydrated and then dried in dry air. This practice greatly reduces carcinogenic risks.
I therefore advise you to inquire with the brand to verify this very important step in the mate production chain.
4. Choose your mate according to your taste preferences
- Traditional green mate is the most common. Once freshly harvested, it is dried immediately. As it undergoes no aging, its light taste will be slightly bitter and will suit mate lovers perfectly.
- Aged mate for 1 to 2 years has more intense and robust natural flavors, with a more pronounced bitterness.
- As for the roasted mate at low temperature, its original notes resemble caramel, cocoa, and coffee.
Mate cultivation
Argentina is the world’s leading producer of mate, followed by Brazil. The young plants are carefully selected and grown in a nursery. Six months later, the plants are transplanted into the ground.
Almost 4 years later, the young branches are harvested with their leaves, without flowers or fruit.
Within 24 hours of harvest, the leaves are exposed to high heat to develop their aromas (this is the pre-drying). They are then dried at low temperature.
The optional step of maturation allows the development of the flavors, aromas, and color of the mate.
Finally, the leaves are ground and mixed in varying proportions depending on the plant’s origin and the brand in question.
Contraindications
The caffeine in mate has undesirable effects for the following cases. Do not hesitate to ask your dietitian for personalized advice:
- Anemia (iron deficiency): mate contains tannins that limit iron absorption.
- Anxiety and insomnia: caffeine increases your nervousness and will only exacerbate your sleep disorders
- Tachycardia (too high heart rate), ulcers, and hypertension: caffeine increases heart rate, acid production in the stomach, and blood pressure
To summarize
To be sure to choose the best mate, check:
- Its quality and labels
- The presence of sugars, sweeteners, and prefer vegetable capsules for the capsules
- Favor smoke-free dried leaves
- According to your taste: green maté for a light taste, refined for a full-bodied taste, roasted for a caramelized flavor
- The time to consume it: in the morning to wake up, before a sports activity, throughout the day as an appetite suppressant
