Matcha tea has received a lot of health buzz over the years and for a good reason – this powdered variety of green tea is packed with nutrition benefits. Since it is highly concentrated, it may have three times the antioxidant power of regular green tea, says Shayna Komar, RD, LD, a licensed and registered dietitian at Thomas F. Chapman Family Cancer Wellness at Piedmont.
According to Komar, studies have found that matcha:
Matcha has a different flavor than traditional green tea because it is made from tea leaves that are ground into a fine powder. Traditional green tea is made from tea leaves, veins and stems.
“Due to the high chlorophyll and amino acid content, matcha is aromatic and has a unique vegetal taste and a lingering sweet aftertaste,” Komar says.
How to add matcha tea to your diet
Matcha tea is more versatile than you think. In addition to enjoying a cup of matcha tea or a matcha latte, Komar suggests:
- Adding it to boiling water when cooking oatmeal, pasta, grains or soups
- Adding it to smoothies
- Stirring the powder into muffin mix before baking
“You don’t really taste it too much once you add it to these foods,” she says.
Matcha tea and lead contamination
Some research suggests that lead contamination is a concern with matcha. To decrease your risk, Komar says, “Be a label detective and buy your matcha green tea from Japan, not China.”
Can you drink too much matcha?
“I caution people about consuming too much caffeine,” she says. “Even the decaf varieties contain some natural caffeine that affects people. Because matcha is made from crushed whole tea leaves, the caffeine content is somewhat higher than that of bagged tea.”
Matcha contains about 70 milligrams of caffeine per cup, while coffee contains 100 to 120 milligrams per cup.
“Remember, caffeine tends to be addictive and drinking too much of it can lead to unpleasant withdrawal symptoms if you ever stop drinking it,” she says. “I suggest sticking to one or two cups of matcha green tea per day
Matcha is a type of green tea, produced from the same plant as ‘regular’ tea – Camellia sinensis. Originally served at tea ceremonies in Japan, matcha tea is now widely available and used in the food industry and in cooking.
Matcha’s different appearance, taste and nutrient profile to black tea is because it is grown and produced differently. The plants are covered with bamboo mats during most of the growing period, which increases the amount of chlorophyll in the leaves and results in its characteristic bright green colour.
Made from the youngest, freshest part of the plant, the leaves are steamed to preserve their colour and nutrients, then dried using a specialist tencha-ro machine. The stems and veins of the remaining “tencha” are removed and the leaves are ground to a fine powder. This means when we enjoy a cup of matcha we consume the whole leaf rather than just an infusion of its leaves. This means matcha contains more fibre than tea, and counts as a plant food (useful to know if you’re following the 30 plants a day plan!).
Some products sold as ‘matcha’ may in fact be powdered versions of green tea. These products look very similar so it’s not always easy to differentiate them – these are the powders often used in food products such as cake and ice cream.
Matcha benefits include:
Nutritional profile of matcha tea
Thanks to their unique growing conditions, the tea plants produce higher amounts of amino acids, including L-theanine, plant compounds called polyphenols as well as antioxidant nutrients such as vitamin C. Matcha is also relatively high in caffeine compared to other teas.
It’s worth remembering that the nutritional value of your prepared tea will depend on the temperature of the water you use – so always use hot, but not boiling water, for optimal results.
What are the health benefits of matcha?
1. Rich in protective polyphenols
Compounds called polyphenols are known to protect the body against disease and make an important contribution towards a healthy, balanced diet. Matcha tea is especially rich in these protective plant compounds, although the tea is not necessarily as high in the catechins that green tea is famed for.
This is because the younger leaves and the shaded growing conditions produce lower levels of some of these compounds, such as epigallocatechin and epicatechin, while having significantly higher levels of others, such as epigallocatechin gallate. The unique manufacturing process also preserves much of the plant’s nutrient value.
2. Boosts brain health, function and alertness
Matcha is a concentrated source of polyphenols, chlorophyll, caffeine and L-theanine – all of which benefit brain function. As a stimulant, caffeine acts on the central nervous system, increasing energy metabolism throughout the brain as well as heightening alertness and memory performance. Caffeine also has antioxidant properties and in conjunction with the catechins in matcha, may help prevent the occurrence or progression of neurodegenerative conditions such as Alzheimer’s and Parkinson’s diseases.
3. May have a stress-relieving effect
The amino acid L-theanine may have benefits for the nervous system. From a calming perspective, it helps increase levels of the relaxing neurotransmitter GABA which soothes and relaxes the mind.
However, how effective your cup of matcha is depends on the authenticity of its origin and the important process of shading during the growing stage, because this increases levels of L-theanine. Traditional Japanese matcha is rich in L-theanine, with lower levels of caffeine and catechins. Sadly, commercially processed matcha often fails to meet this ratio and as a result lacks these stress-busting benefits.
4. May support a healthy heart and cardiovascular system
Studies suggests that like green tea, matcha is a good choice if you’re looking to reduce your risk of heart disease and associated conditions, including heart attack and stroke. One way it may help is in its beneficial effects on cholesterol management.
5. May be good for bone health
Some studies suggest that by choosing tea, especially varieties of green tea, you may help strengthen your bones and as a result reduce your risk of bone fracture. Green tea, including matcha, appeared to be more beneficial in increasing bone mineral density than other kinds of tea owing to its higher levels of plant compounds, that reduced oxidation and increased antioxidant capacity.
6. May aid weight management
The plant compounds and caffeine in varieties of green tea like matcha may boost metabolic rate and speed up fat burning in those with a high proportion of abdominal fat, according to studies. These effects can be enhanced when the consumption of matcha is combined with a daily programme of 30 minutes of brisk walking.
7. May support blood sugar management
Studies suggest green tea, including matcha, may improve how responsive we are to the blood sugar hormone insulin. As a result, it may have a beneficial effect on our ability to manage our blood glucose levels.
8. May improve gut health
Plant compounds including polyphenols, pass unabsorbed to the large intestine where they are broken down by gut bacteria. In this way, they provide a source of fuel for the beneficial bacteria that reside in this part of the gut, allowing them to thrive and diversify and helping to improve gut function and modify the immune system.
How to prepare matcha tea
Sift 1-2 tsp matcha powder into a tea bowl and add hot – but not boiling – water. Whisk the tea vigorously in a zig-zag motion until it’s frothy and enjoy!
Is matcha tea safe for everyone?
Matcha tea is generally recognised as safe for most of us. However, if you’re sensitive to caffeine, it’s advisable to limit the total number of caffeinated drinks you consume, including matcha. Consuming too much caffeine from any source may disrupt your sleep and, in some people, increases anxiety; if this is relevant to you, look to reduce your intake and aim to have your last caffeinated drink at about 12 noon. Other groups who should limit their caffeine intake include pregnant women.
If you’ve been diagnosed with iron-deficiency anaemia you should be aware that, similar to other teas, matcha contains tannins. These natural compounds interfere with the absorption of iron, hence it’s wise to avoid drinking tea with your meal – instead wait for at least one hour before you have a brew.
