Yerba Mate and Weight Loss: Myth or Reality?

Introduction

Yerba mate, a traditional South American infusion, is enjoying growing popularity around the world. Among its many supposed virtues, weight loss figures prominently. But what does the science really say about it? Is it just a marketing myth, or is there hard evidence that supports its role in weight management?

Active compounds in mate and their effects

Mate ( Ilex paraguariensis ) contains a unique combination of bioactive compounds that can influence metabolism:

• Caffeine (0.7-1.7% dry weight): central nervous system stimulant
• Theobromine and theophylline : methylxanthines with prolonged stimulant effects
• Saponins : compounds affecting lipid metabolism
• Polyphenols : notably chlorogenic acid, with antioxidant properties
• Vitamins and minerals : B1, B2, C, magnesium and potassium

Yerba Mate and Metabolism

Thermogenic effect and energy expenditure

Thermogenesis is the process by which the body generates heat by burning calories. A study published in the Journal of Functional Foods (2015) demonstrated that yerba mate extract can increase resting metabolism.

Researchers observed a significant increase in fat oxidation in participants who consumed yerba mate before exercise. This means that your body may be burning more calories even while you're at rest.

Combining caffeine with other active substances such as theobromine can prolong this stimulating effect without causing the energy spikes and crashes typical of coffee.

Reduction of appetite

Several studies suggest that yerba mate may have a natural appetite suppressant effect. A study conducted by the University of Fribourg in Switzerland found that participants who consumed yerba mate before a meal ate about 8% fewer calories than those who did not.

The mechanisms explaining this effect include:

• Slowing down gastric emptying, thus prolonging the feeling of satiety
• Slower release of nutrients
• The stimulating effect of caffeine, which helps reduce the feeling of hunger

Impact on fat metabolism

Mobilization and oxidation of fats

A key aspect of weight loss is the body's ability to mobilize stored fat. A study published in Obesity Research demonstrated that people who regularly consumed yerba mate had a significant increase in lipolysis (the breakdown of fat) compared to a control group.

Reduction of fat storage

Research published in the Journal of Food Science suggests that drinking yerba mate may have a positive impact on reducing fat accumulation in fat cells. Saponins present in mate may inhibit the activity of certain enzymes involved in lipid storage.

Some studies also suggest that compounds in mate may limit the expression of certain genes responsible for lipid storage.

Blood sugar regulation

Another reason why yerba mate may help with weight management is its effect on blood sugar regulation. Studies indicate that it may help stabilize blood sugar levels, preventing insulin spikes that promote fat storage.

Preliminary research suggests a positive effect on insulin sensitivity and glucose metabolism, which also helps prevent:

• Sweet cravings
• Feeling tired after meals
• Cycles of excessive hunger

Improved physical performance

The caffeine in mate is known for its stimulant effects, which can be beneficial for physical activity. This stimulation improves endurance and reduces the perception of fatigue, allowing for longer and more intense exercise sessions.

Since regular physical activity is a key factor in weight loss, mate may indirectly contribute to weight management by improving athletic performance.

How to consume yerba mate to maximize its effects?

If you want to get the most out of yerba mate for weight management, here are some tips:

• Favor regular consumption : Integrating mate into your daily routine maximizes its long-term benefits
• Avoid sugar and sweeteners : To optimize the appetite suppressant and fat-burning effect, consume your mate plain.
• Consume it before meals : It can help reduce appetite and limit calorie intake
• Consume it before exercise : To benefit from the thermogenic effect during physical activity
• Avoid late-night drinking : Caffeine can disrupt sleep if consumed late in the day

Precautions and considerations

If you're considering incorporating mate into a weight loss strategy, keep these considerations in mind:

• Supplement, not substitute : Mate can complement a balanced diet and physical activity, but does not replace these fundamentals.
• Moderation : Excessive consumption (more than 1.5L per day) could lead to side effects such as digestive disorders or increased anxiety
• Hydration : Mate can contribute to daily hydration, an important aspect of weight management.
• Sleep quality : Caffeine content may disrupt sleep in some people, which could indirectly affect metabolism

Conclusion: A modest but real promise

Scientific research suggests that yerba mate may have a beneficial effect on weight loss, mainly due to:

• Its thermogenic effects
• Its natural appetite suppressant action
• Its ability to promote fat oxidation
• Its impact on blood sugar regulation

However, these effects remain moderate. Yerba mate does not replace a balanced diet and regular physical activity, but is a potential ally in a broader approach to weight management and general well-being.

In conclusion, mate is not a "miracle solution" for losing weight, but rather a natural supplement which, used intelligently, can become an additional asset in a global strategy of well-being and weight management.

And you, have you ever felt these effects when consuming mate?

References :

• Gambero, A., & Ribeiro, M. L. (2015). The positive effects of yerba mate (Ilex paraguariensis) in obesity. Nutrients, 7(2), 730-750.
• Pang, J., Choi, Y., & Park, T. (2008). Ilex paraguariensis extract ameliorates obesity induced by high-fat diet: Potential role of AMPK in the visceral adipose tissue. Archives of Biochemistry and Biophysics, 476(2), 178-185.
• Resende, PE, et al. (2019). The activity of mate saponins (Ilex paraguariensis) in intra-abdominal and epididymal fat, and glucose oxidation in male Wistar rats. Journal of Ethnopharmacology, 155(2), 1403-1409.
• Kim, SY, et al. (2015). Anti-obesity effects of Yerba Mate (Ilex Paraguariensis): a randomized, double-blind, placebo-controlled clinical trial. BMC Complementary and Alternative Medicine, 15, 338.