Mate is a drink made from the leaves of Ilex paraguariensis. It is especially loved in Argentina, Uruguay, Paraguay, southern Brazil, and other parts of South America. The taste is herbal, astringent, sometimes smoky or slightly bitter, depending on how the leaves are dried and toasted. Mate can be drunk from a calabash through a metal bombilla straw, brewed in a teapot, or prepared cold as tereré.
Mate is often seen as an alternative to coffee and tea. It contains caffeine and other methylxanthines, so it can be stimulating and may affect sleep. Dry leaves contain polyphenols, small amounts of B vitamins, potassium, magnesium, and iron, but the amount in a cup depends on the leaf portion, water temperature, and number of infusions.
Is it suitable for keto?
Mate itself adds almost no carbohydrates if it is drunk without sugar, honey, syrups, or sweet milk. For keto and LCHF, it is a convenient drink: it has a clear taste, can replace sweet drinks, and pairs well with lemon, mint, cinnamon, ginger, or cold water with ice.
Problems usually appear in ready-to-drink products: bottled mate, energy versions, tea lemonades, and mixes may contain sugar, fruit juice, agave syrup, or maltodextrin. The label should be checked as carefully as with any drink. If a softer taste is wanted, add a little cream or unsweetened plant milk instead of a sweet ready mix.
How to brew it
The classic method uses a calabash and bombilla. Fill the vessel about one-third to one-half with dry leaves, tilt it so the leaves form a slope, then add a little warm water to moisten them. Insert the straw and add hot, but not boiling, water. The usual range is 70–80 °C: boiling water makes the taste harsh and bitter.
The same mate leaves are infused several times until the taste becomes weak. For a teapot, use about 1–2 teaspoons per cup and steep for 3–5 minutes, then strain. Cold tereré is made with cold water, ice, mint, lime, or lemon; it tastes softer and suits hot weather.
Taste and pairings
Green mate is usually more herbal and astringent. Roasted mate, or mate tostado, is softer, with nutty and caramel-like notes without added sugar. Smoky varieties can be intense and are not everyone’s everyday choice. It is better to begin with a small portion and not make the infusion too strong.
In a low-carbohydrate diet, mate pairs with lemon, lime, mint, rosemary, ginger, cinnamon, cardamom, and unsweetened cocoa. It is usually better in the morning or early afternoon. Strong mate in the evening often interferes with sleep, especially for people sensitive to caffeine.
How to choose
Look at the leaf type. Con palo contains leaves and stems and usually tastes milder. Sin palo has almost no stems and is often stronger. Polvo contains more fine powder, making the infusion richer and sometimes clogging the bombilla. For a first try, a medium cut without strong smokiness is easier.
In flavored blends, check the additions. Mint, citrus peel, and spices usually do not interfere with keto, while sugar, candied fruit pieces, sweet aromatic granules, and syrups make it a different product. Dry leaves should smell fresh, with no mold, dampness, or rancid notes.
Limitations
Because of caffeine, mate should not be drunk without limits. Too much may cause anxiety, palpitations, irritability, insomnia, stomach discomfort, or headache. Caution is needed during pregnancy, breastfeeding, sleep problems, anxious states, caffeine sensitivity, and use of stimulants.
Very hot drinks in general are better not taken scalding. Let the water cool slightly and do not brew mate with boiling water. If the drink causes reflux, shakiness, or worsens sleep, make it weaker, move it to the morning, or choose another drink.
How to store it
Keep dry mate in a tightly closed package, away from moisture, light, the stove, and strong smells. The leaves absorb aromas from coffee, spices, and household products easily. After opening, transfer them to a jar or close the bag tightly.
After drinking, empty the calabash, rinse it, and dry it well. A damp vessel quickly develops an unpleasant smell. Rinse the bombilla immediately and clean it periodically with a brush because fine leaf particles get stuck in the filter.
What can replace it?
If a caffeinated drink is needed, options include coffee, green tea, black tea, matcha, or unsweetened guayusa. If herbal bitterness without caffeine is wanted, choose rooibos, chicory, mint, thyme, or a spice blend. Mate is culturally unique, but in the diet it can be replaced by another unsweetened hot or cold drink.
