Mate tea and weight loss: possible effects on metabolism and appetite
Contents
- The world of mate
- Social and cultural significance
- Preparation of mate
- Health effects of yerba mate
- Yerba mate for weight loss
The world of mate
Yerba mate is a fascinating drink with a rich history and an important place in society, especially in South America. In this section, we look at its origins, how it is produced and its cultural significance, before turning to its effects and considering whether yerba mate is suitable as a weight-loss tea.
Origins and production
Yerba mate, also known as “Ilex paraguariensis”, originates in the subtropical forests of South America, particularly in Argentina, Brazil and Paraguay. These countries are now the main producers of yerba mate. According to Wikipedia, Argentina was the largest producer in 2018, with a share of 56–62%, followed by Brazil with 34–36% and Paraguay with 5%.
The production of yerba mate involves several steps:
- Harvest: The leaves are harvested by hand or machine.
- Drying: The leaves are dried over a fire to reduce the moisture content.
- Fermentation: Some varieties are fermented to develop flavour and aroma.
- Grinding: The dried leaves are ground into a fine powder or coarse pieces.
- Packaging: The fully processed mate is packed in special containers to preserve its freshness.
Social and cultural significance
Yerba mate plays an important role in the culture and society of many South American countries. It has particular social and cultural significance in Uruguay, where per-person consumption is around 19 litres a year.
Mate’s social significance can be seen in several ways:
- Rituals and customs: Drinking mate together is an important social custom. It is often shared in the community, which promotes a feeling of solidarity and friendship.
- Health awareness: yerba mate is often consumed because of its potential health benefits. It is believed that it has positive effects on the heart, cholesterol levels and weight (Mayo Clinic).
Well-known figures such as Lionel Messi, Luis Suárez, Neymar Jr, Paul Pogba and even the England football team have made yerba mate part of their daily routine. This reflects the drink’s growing popularity beyond South America.
For more information about the health benefits of yerba mate, see our article on the effects of yerba mate.
How to prepare mate
Mate can be prepared in several traditional ways. Here are a few basic methods and tips for getting the best flavour.
Traditional preparation methods
Preparing mate in the traditional way requires a few special utensils, including a calabash gourd (the mate vessel) and a bombilla (a metal straw with a built-in filter). Here are the steps:
- Fill the calabash:
- Fill the calabash about two-thirds full with yerba mate leaves.
- Tilt and shake:
- Tilt the calabash so the yerba mate leaves gather on one side.
- Shake it gently to remove the dust.
- Add water:
- Pour a little cold water over the leaves to dampen them and let the powder settle.
- Once the cold water has been absorbed, add hot water (not boiling, around 70–80 °C).
- Insert the bombilla:
- Place the bombilla in the calabash and press it into the yerba mate leaves.
- Once it is in place, avoid moving the bombilla so it does not get blocked.
- Serve and enjoy:
- Drink through the bombilla, adding more hot water after each sip.
Tips for the best flavour
Here are a few tips for getting the best flavour from mate:
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Quality of yerba mate:
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Choose high-quality yerba mate leaves for the best flavour. We recommend CaaMate, as we know the owners personally.
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Different brands and mixtures can vary; try different varieties.
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Water temperature:
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Avoid boiling water, as it can affect the flavour.
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The ideal temperature is between 70 and 80 °C.
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Correct preparation:
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Follow the traditional method carefully to get the right consistency and flavour.
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Flavour variations:
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Try different additions, such as lemon peel, mint or honey, to vary the flavour.
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These additions can help you adjust the flavour and explore mate’s flavour.
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Multiple infusions:
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Yerba mate can be infused several times. Increase the steeping time for each later infusion.
| Step | Description |
|---|---|
| Fill the calabash | Fill it two-thirds full with yerba mate leaves |
| Tilt and shake | Gather the leaves on one side and shake gently |
| Add water | Add cold water first, then hot water (70–80 °C) |
| Insert the bombilla | Place the bombilla in the calabash and secure it |
| Serve and enjoy | Drink and top up after each sip |
Following these methods and tips can help you enjoy mate’s full flavour. However, mate isn’t to everyone’s taste. Many customers tell us they could never drink mate, but liked Guayusa tea straight away because it isn’t bitter or smoky, and customers find its effects more pleasant and longer-lasting.
Health effects of yerba mate
Potential health benefits
Yerba mate, known for its strong, bitter flavour and its stimulating effects, is often valued for its potential health benefits. These may include:
- Cholesterol: Studies indicate that yerba mate can positively influence cholesterol levels.
- Weight loss: Regular consumption can lead to weight loss by increasing the basal metabolic rate, promoting the feeling of satiety and reducing food intake. Overweight participants who consumed 3 grams of yerba mate every day lost an average of 0.75 kg and reduced their belly fat by 2% over a period of 12 weeks.
- Heart health: yerba mate could have positive effects on heart health.
- Anti-inflammatory: Users report a reduction in inflammation.
- Cancer risk: There are indications that yerba mate can reduce the risk of cancer although further research is required.
Table: results of a 12-week study
| Measure | Change with yerba mate |
|---|---|
| Body fat mass | −0.75 kg |
| Body fat percentage | - 2 % |
| Waist-to-hip ratio | Decrease |
Yerba mate’s benefits are also found, often to a greater extent, in guayusa, the traditional drink of Ecuador’s Kichwa people. Guayusa contains twice as many antioxidants as yerba mate does, as well as caffeine and the relatively rare amino acid L-theanine, which may support sustained alertness and focus—an effect not associated with mate.
Risks and side effects
Although yerba mate has potential health benefits, there are also risks and possible side effects to be aware of:
- Caffeine content: yerba mate contains caffeine and can therefore lead to side effects such as insomnia, nervousness and a rapid heartbeat.
- Digestive problems: In some people, yerba mate consumption can lead to gastrointestinal complaints.
- Increased risk of cancer due to hot liquids: Drinking hot drinks in general, including yerba mate, was associated with an increased risk of oesophageal cancer.
- Interactions with medication: yerba mate can interact with certain medication, so people who take medication should consult their doctor before consumption.
A daily cup of mate made with 3 grams of yerba mate leaves is considered safe.
Stomach problems and a racing heart are particularly common with mate. Guayusa may be a better option: it has an alkalising effect and can even be drunk on an empty stomach in the morning. It also contains the L-theanine mentioned above, which may balance caffeine’s stimulating effects without blocking its positive effects.
You can find out more about the effects of guayusa in our detailed article on the effects of guayusa tea.
Yerba mate for weight loss
Yerba mate is often discussed in connection with weight loss. Studies have found that compounds in mate may affect metabolism and help suppress appetite.
Effects on metabolism
Yerba mate may stimulate your metabolism and thereby contribute to weight loss. Research suggests that it can raise your basal metabolic rate, meaning your body burns more calories at rest. This may reduce body weight and body-fat percentage. One study found that overweight participants who consumed 3 grams of yerba mate daily lost an average of 0.75 kg and reduced their abdominal fat by 2% after 12 weeks.
| Period | Weight (kg) | Abdominal fat (%) |
|---|---|---|
| 0 weeks | 0 | 0 |
| 12 weeks | -0.75 | -2% |
Yerba mate also contains compounds such as chlorogenic acid, which may positively affect body weight and fat metabolism (NCBI). For more information about the health benefits of mate, see our article on benefits of mate.
Role in appetite control
Yerba mate may also help curb your appetite. Its compounds may promote a feeling of fullness, so you eat less and take in fewer calories. A study of overweight Korean participants found that consuming yerba mate reduced body-fat mass, body-fat percentage and waist-to-hip ratio, with no significant side effects reported (NCBI).
This appetite-suppressing effect may also be linked to yerba mate’s ability to slow digestion, which can help you feel full for longer. If you would like to learn more about the effects of yerba mate, see our article on how yerba mate works.
Together, these effects—increased metabolism and reduced appetite—may make yerba mate a useful aid to weight loss. Remember, though, that a balanced diet and regular exercise are important too.
For more tips on using mate, see our article on whether mate tea contains caffeine.
Studies of guayusa have also found better weight-loss results. If you would like to compare the flavour and effects of guayusa and mate, you can order guayusa tea from our online shop. A mate brand that we recommend is CaaMate, because we know the owners personally and consider the quality excellent.