Looking for a way to wean yourself off caffeine and its side effects? How about trying a healthy alternative to coffee – something that has a similar taste but without the side effects? Ever heard of chicory coffee? Offering a bitter, slightly earthy and nutty flavor, chicory coffee provides more than just a caffeine-free alternative. Let’s find out more!
Where is chicory found?
Derived from the roasted root of the chicory plant (Cichorium intybus), chicory coffee has long been enjoyed as a coffee substitute, especially during times when coffee was scarce. The chicory plant has a rich history dating back to ancient Egypt, where it was used as a medicinal plant to treat various ailments. During the 19th century, chicory became popular in Europe and the United States as a coffee substitute.
Today, chicory is gaining renewed attention for its numerous health benefits, making it an attractive alternative if you are looking to reduce your caffeine intake or are seeking additional health benefits from your daily beverage.
If you have a garden, you may even have chicory already growing there and might have mistaken it for a weed. One way to identify if you have this plant is to look for its bright blue flowers. It will look similar to a blue dandelion, with toothed petals and about 20 petals per flower. The flowers open early in the morning and close again by lunchtime.
The plant has a tall, tough stem (up to 3 feet), is multi-branched and hairy, and releases a white milky sap from the stems and leaves. It has a taproot system which grows in search of water, sometimes as much as five feet from the plant. A typical root measures two to four inches thick and can weigh up to three pounds.
Nutritional profile of chicory
Chicory coffee is made from the root of the plant which is harvested, cut into pieces, and roasted in a process similar to the roasting of coffee beans. Chicory root is a powerhouse of beneficial nutrients. It contains many essential phytonutrients, including inulin, coumarins, tannins, flavonoids, and lactones, with a rich antioxidant potential that can boost systemic immunity.
One of the primary components – inulin – is a type of prebiotic fiber that plays a crucial role in promoting gut health. Inulin helps to feed beneficial gut bacteria, which in turn supports a healthy digestive system. This can lead to improved digestion and a stronger immune system, as a significant portion of the immune system is housed in the gut.
Additionally, chicory root is a source of several essential nutrients like magnesium, potassium, calcium, and iron. These four nutrients are fundamentally important to the body’s metabolism and functions. Moreover, it is also rich in manganese and vitamin B6. Manganese is essential for bone health, metabolic function, and antioxidant activity, while vitamin B6 is crucial for brain health, particularly in the synthesis of neurotransmitters. Together, these nutrients make chicory coffee not just a flavorful beverage but a nutritious one as well.
Why drink chicory coffee?
Chicory coffee is prepared from the chicory root which is roasted. When the chicory root is infused in plain hot water, it tastes just like traditional coffee.
・Caffeine-free alternative
Nutrition experts have often recommended many coffee substitutes, with coffee made from the chicory root being one of the more popular recipes deemed healthy for reducing or eliminating one’s daily caffeine intake. If you are sensitive to caffeine or looking to cut back on your intake, chicory coffee offers a similar taste experience to regular coffee without the caffeine content.
This makes chicory coffee an excellent option for people who experience jitteriness, anxiety, or sleep disturbances due to caffeine. Furthermore, chicory coffee can be enjoyed at any time of the day without the worry of it interfering with your sleep pattern.
・Anti-inflammatory properties
Inflammation is at the root of many chronic diseases, including heart disease and arthritis. Chicory root contains polyphenols and other bioactive compounds that have been shown to possess anti-inflammatory properties.
The white sap found throughout the chicory plant contains lactucarium, a compound similar to opium – but much midler and safer. It is this lactucarium which gives chicory its mild sedative and anti-inflammatory properties, and which provides pain relief. It has been found to be just as effective as other non-steroidal anti-inflammatory drugs. Additionally, studies have also found the roots to be high in antioxidants and to possess strong antibacterial properties.
Regular consumption of chicory coffee may help reduce inflammation in the body, potentially lowering the risk of chronic inflammatory diseases.
・Supports liver health
The liver is a vital organ responsible for detoxifying the body, producing bile, and regulating metabolism. Chicory has been called a “friend of the liver” since 200 A.D. and has traditionally been used to support liver health. Research suggests that chicory can help protect the liver from oxidative damage and improve liver function. This is particularly beneficial for individuals with liver conditions or those looking to detoxify their liver naturally.
・Controls blood pressure
As chicory root is a rich source of potassium, it helps to maintain a healthy blood pressure level while also reducing the risk of heart disease. Potassium relaxes the walls of blood vessel walls, enabling blood pressure to decrease. According to the World Health Organization, “increasing potassium intake significantly reduces blood pressure in adults”.
・Beneficial for the kidneys
Chicory root is a diuretic and stimulates the production of urine. This assists the kidneys to remove toxins and excess fluids. This increase in urination leads to the removal of uric acid and excess fluids, which can subsequently treat arthritis, gout, and urinary tract infections.
・Aids in weight management
Chicory root is a surprising source of fiber. It consists of inulin, a prebiotic fiber, that not only promotes gut health but also aids in weight management. Inulin increases feelings of fullness and satiety, which can help reduce overall calorie intake. This makes chicory coffee a great addition to a weight management plan. Moreover, inulin helps to manage spikes and crashes in blood sugar levels, thus preventing the urge to overeat.
・Regulates blood sugar levels
Inulin in chicory root has been shown to help regulate blood sugar levels by slowing the absorption of glucose into the bloodstream, leading to more stable blood sugar levels. This can prevent sharp spikes and crashes in blood sugar.
Introducing chicory to your diet
One of the easiest ways to introduce chicory to your routine is to consume chicory coffee in pre-ground form. Making a chicory coffee beverage is straightforward and similar to brewing regular coffee. Chicory coffee also exists as an instant version, making the process so much simpler and faster.
Here’s a recipe to make chicory coffee:
Ingredients
1 tablespoon of roasted caffeine-free chicory coffee
1 cup of water
Instructions
- Boil the water in a pot.
- Add the chicory coffee to the boiling water.
- Add milk, cream, or sweetener if desired.
How about getting creative and expanding the way you use chicory coffee beyond a traditional simple, hot beverage? Here are a few ideas:
・Chicory latte
Mix steamed milk with chicory coffee for a rich, creamy latte.
・Iced chicory coffee
Make chicory coffee and let it cool, then serve over ice with a splash of plant-based milk of your choice.
・Chicory smoothie
Make chicory coffee and let it cool, then add to your favorite smoothie recipe for a unique flavor twist.
・Baking
Use chicory coffee in place of half the amount of water for cakes, cookies, or brownies for a subtle coffee flavor.
Conclusion
Chicory coffee is a versatile and healthy alternative to regular coffee, offering numerous benefits from promoting gut health to aiding in weight management and supporting liver function. Whether you’re looking to reduce your caffeine intake or simply to try something new, chicory coffee is a flavorful and beneficial option worth exploring.
While chicory coffee boasts many benefits, it’s important to be aware that some individuals may be allergic to chicory. If you are pregnant or breastfeeding, or if you suffer from gallstones, practice caution and consult with a healthcare provider before integrating it into your regimen.
