Are you pregnant and missing your regular cup of coffee? With new dietary habits, finding ideal alternatives for the things you love can be daunting. But don't worry: with so many delicious coffee alternatives on the market, you're sure to find something that satisfies you!
How much coffee is allowed during pregnancy?
Caffeine consumption during pregnancy should be carefully monitored, as excessive amounts can have harmful effects on the unborn child. According to the EFSA, the European Food Safety Authority, women should limit their daily caffeine intake to a maximum of 200-300 milligrams per day. This amount corresponds to about two cups of medium-strength filter coffee. In addition to the caffeine ingested through coffee and tea, it is important to consider the caffeine in other foods such as soft drinks, chocolate and cocoa when tracking total daily consumption. It is beneficial for pregnant women to keep track of their caffeine intake to ensure they are meeting the recommended amounts for a healthy pregnancy.
Caution - Energy drinks are also taboo for pregnant women
Both the World Health Organization (WHO) as well as the German Society for Nutrition (DGE) advise against energy drinks such as Red Bull, Effect or other brands due to their higher caffeine content, as caffeine poses a risk during pregnancy. Caffeine consumption should be kept to a minimum during pregnancy and it is known that the caffeine content in coffee creations and energy drinks is much higher than recommended. Furthermore, other ingredients in these drinks such as glucuronolactone and taurine are still being researched and the current evidence is inconclusive. Also, most energy drinks contain enormous amounts of industrially processed sugar, so it is best to avoid them altogether.
Perfect for work - rooibos tea
Rooibos tea is ideal for work due to its pleasant aroma and light natural sweetness. It can also be enjoyed by pregnant women as the tea is completely caffeine-free. Rooibos provides an extra boost on busy days at the office or at home as it has a high iron content, which is important for oxygen transportation in the body and blood formation. Rooibos is a popular choice when it comes to maintaining energy levels in a healthy way without compromising on taste - no wonder it's becoming a popular drink for workers of all ages.
Rooibos tea as a source of iron
Rooibos tea has become very popular in recent years due to its health benefits, but the daily iron requirement should not be met with rooibos alone. Nutritionists explain that iron from plant-based foods is more difficult for the body to absorb. Rooibos can supplement the supply. To maximize absorption, experts therefore recommend combining the mineral with vitamin C, which is found in fresh vegetables or fruit. Rooibos can therefore be beneficial for general health, but should not only be consumed for its iron content.
Absolute freshness kick - the mint tea
Peppermint is a popular herb that is used to make tea. The leaves contain the essential oil menthol, which gives the tea its typical smell. Peppermint tea can be a refreshing alternative to stimulating caffeinated drinks and has numerous benefits. It has the ability to relieve mild gastrointestinal discomfort such as bloating or flatulence. Peppermint could also benefit pregnant women with nausea, as a 2020 study has shown that it is tolerable for them, although it may promote the development of heartburn in the case of acid reflux. Peppermint remains an effective and beneficial herb for use in teas.
Peppermint tea myth - It does not promote labor
While peppermint tea is often maligned as inducing labor, there is no scientific evidence to support this claim. Nutrition experts say that peppermint tea can be consumed in moderate amounts without fear of inducing labor. In fact, peppermint tea can be a very pleasant and refreshing experience, predominantly in summer, served cool or lukewarm. It is therefore safe to assume that stimulating labor by consuming this herb is more of an old wives' tale than a fact. It also tastes ideal with a slice of lemon.
Decaffeinated coffee - almost as good as the original
In terms of taste and aroma, decaffeinated coffee is almost indistinguishable from normal coffee. Decaffeinated coffee, which is becoming increasingly popular with many people, complies with EU regulations and contains no more than 0.1 percent caffeine per 200 ml of coffee.
This means that a typical cup contains only three to seven milligrams of caffeine - a small amount that won't keep you up all night! Decaffeinated coffee is therefore an excellent option for those who enjoy their coffee primarily for its taste, but want to avoid the stimulating effects of caffeine.
Alternative grain coffee and chicory coffee
Many find the taste of decaffeinated coffee to be watery, but it can easily be spiced up with a dash of milk or cream. However, if you're looking for something closer to the traditional coffee taste but without the caffeine, grain and chicory coffees are an excellent choice. Grain coffees are made from alternative grains such as barley and rye and have a unique and slightly sweet taste. By combining these grain coffees with chicory roots, espresso-like roast notes can be achieved, giving your cup of coffee an added complexity and richness that traditional decaffeinated coffee may lack. They are caffeine-free.
Spicy & delicious - The chai latte
Chai lattes have become an increasingly popular drink worldwide. Chai is an aromatic blend of commonly used spices such as ginger, cloves, cardamom and cinnamon, sometimes also star anise and black pepper. When this fragrant blend is boiled in water, it is mixed with hot milk and a little foam to make a delicious chai latte. If you want to consume chai without the caffeine, there are various tea bags with ready-made spiced tea blends that have the same flavor profile as classic chai. Chai lattes offer a unique yet classic taste that is becoming increasingly popular with many people around the world!
Caution - better avoid chai lattes with licorice
However, pregnant women should take a close look when buying chai latte blends. If licorice is in the list of ingredients, pregnant women should steer clear! The glycyrrhizin contained in licorice can lead to increased blood pressure if consumed regularly.
A chai latte can also be prepared with unsweetened plant-based drink instead of milk. Creating a creamy milk foam alone is somewhat challenging with this alternative to milk. However, with the barista series from plant-based drink manufacturers, this now works perfectly. The same applies to chai lattes: it is better to mix your own instead of using sweetened ready-made powders.
Chai latte - do-it-yourself recipe
Making your own chai latte is not that difficult. With just a few ingredients, you can prepare this trendy cult drink at home at any time. Here's what you need:
Chai latte recipe for 2 glasses
- 100gcream
- 3 tsp ground cinnamon
- 1 teaspoon ground cardamom
- 1 teaspoon cloves
- 1 pinch of aniseed (optional)
- 1 pinch of black pepper (optional)
- 500 ml milk or unsweetened plant-based drinks (almond, oat or soy milk)+
- 2 bags of black tea
- 1 - 2 tbsp brown sugar
- some cinnamon for sprinkling
Caution: As black tea contains caffeine, according to the German Nutrition Society, pregnant women should not drink more than 2-3 cups.
Matcha latte: Is the trendy drink suitable for pregnant women?
Yes, a matcha latte can be enjoyed during pregnancy - but in moderation and with a few important points in mind.
Matcha caffeine content: moderate consumption is key
Matcha contains caffeine - around 60 to 80 mg per cup, depending on the variety and preparation. The European Food Safety Authority (EFSA) recommends that pregnant women should not consume more than 200 mg of caffeine per day. This corresponds to about two cups of matcha latte a day, provided no other caffeinated drinks such as coffee or cola are consumed.
Advantages of matcha
Matcha is rich in antioxidants such as EGCG, contains the amino acid L-theanine, which can have a calming effect, as well as vitamins and minerals. These ingredients can strengthen the immune system and support the metabolism. However, many of these health benefits have not yet been conclusively scientifically proven.
Matcha: Possible risks and indications
- Nutrient absorption: Matcha can impair the absorption of iron and folic acid. It should therefore not be consumed directly with the main meals, but with a time gap of around two hours.
- Individual reactions: Some pregnant women are sensitive to caffeine, which can lead to sleep disturbances or restlessness. In such cases, consumption should be reduced or avoided altogether.
- Product quality: Look for high-quality, organically grown matcha in order to minimize possible contamination.
Conclusion on matcha lattes during pregnancy
An occasional matcha latte is generally safe during pregnancy as long as the recommended amount of caffeine is not exceeded and the quality of the product is observed. If you are unsure or have individual health concerns, it is advisable to consult your doctor or midwife.
