Obesity, driven by high-fat diets (HFD) and sedentary lifestyles, has become a significant global health concern. Matcha green tea, a powdered tea rich in tea polyphenols, theanine, and caffeine, has garnered attention for its potential to alleviate metabolic disorders. This article explores the weight loss benefits of matcha green tea, examining its composition, antioxidant activity, and effects on the gut-liver axis.
What is Matcha?
Matcha green tea is derived from the leaves of the tea plant (Camellia sinensis (L.) Kuntze) grown under shading cultivation, resulting in high amounts of tea polyphenols, amino acids, and chlorophyll. Unlike traditional green tea, both water-soluble and water-insoluble components of matcha can be ingested, enhancing its potential health benefits. It is widely used as a beverage or food ingredient because of its fresh taste and nice appearance color.
Composition and Antioxidant Activity of Matcha
Components are the basis of matcha quality characteristics and biochemical functions, which differed from cultivars. Matcha samples are made from Camellia sinensis cv. Zhongcha 108, cv. Longjing 43, cv. Yingshuang, cv. Maolv, and cv. The antioxidant capacities were measured by the indicators of the 2,2-diphenyl-1-pricylhydrazyl (DPPH) scavenging activity, the 2,2′-Azino-bis(3-ethylbenzothiazoline-6-sulfonic acid) diammonium salt (ABTS) radical scavenging activity, and ferric ion reducing antioxidant power (FRAP).
Epigallocatechin gallate (EGCG), epigallocatechin (EGC), epicatechin gallate (ECG), and epicatechin were the main active compounds in catechins. As having the ability to neutralize free radicals and boost the detoxification activity of enzymes, catechins were a kind of natural antioxidants in tea and matcha was their best-condensed source. The antioxidant activity results demonstrated that cv. Zhongcha 108 and cv. Longjing 43 showed good antioxidant capacity when the antioxidant activity was evaluated by the DPPH method and the APC index. Cv. Longjing 43 showed the highest antioxidant capacity in the ABTS method.
Matcha and Weight Loss: The Evidence
Several studies suggest that matcha has hypolipidemic, hypoglycemic, and anti-obesity effects. Research indicates that matcha can mitigate obesity development, lipid accumulation, and hepatic steatosis induced by high-fat diets.
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- Animal Studies: Studies on HFD-induced obese mice showed that dietary matcha supplementation ameliorated obesity development, lipid accumulation, and hepatic steatosis. Matcha intervention also regulated multiple metabolic pathways involved in glucose, lipid, and bile acid metabolism.
- Human Studies: One study concluded that daily consumption of tea containing 690 mg catechins for 12 weeks reduced body fat. Another study showed decreases in body weight, body mass index, body fat ratio, body fat mass, waist circumference, hip circumference, visceral fat area, and subcutaneous fat area were found to be greater in the catechin group than in the control group.
- Gut Microbiome and Bile Acids: Matcha supplementation has been shown to restore alterations in fecal bile acid profile and gut microbial composition, indicating that matcha may play an important role in regulating bile acid homeostasis.
How Matcha Aids Weight Loss: Potential Mechanisms
The weight loss benefits of matcha are likely multifactorial. Here are some potential mechanisms:
Caffeine Content
Matcha contains caffeine, a stimulant known to support weight loss. Caffeine can enhance thermogenesis, the body's calorie-burning process, and boost fat oxidation. While coffee is another source of caffeine, matcha is a whole food, where you ingest the whole leaf, unlike brewed teas. Rich in fiber, matcha slowly releases caffeine into the body along with calming and mood-enhancing amino acids. Caffeine has also been linked to weight loss in other studies.
Enhancing Fat Oxidation During Exercise
Matcha may enhance fat oxidation during exercise. A study found that women who consumed matcha regularly and engaged in brisk walking experienced increased fat oxidation, where the body breaks down fat for energy.
Catechins and Metabolism
Catechins, particularly epigallocatechin gallate (EGCG), abundant in matcha, may support weight loss. These compounds may enhance thermogenesis and boost fat oxidation. Catechin-rich teas can increase feelings of satiety and reduce energy intake at the next meal, likely due to their effects on hormones, like ghrelin and adiponectin, and on reward-related neurotransmitters like dopamine.
EGCG may also help inhibit an enzyme that breaks down the hormone norepinephrine. When this enzyme is inhibited, the amount of norepinephrine increases, promoting fat breakdown.
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Additional Health Benefits
Matcha offers several other potential health benefits:
- Liver Protection: Studies suggest that matcha could prevent liver damage and decrease the risk of liver disease.
- Brain Function: Matcha has been shown to improve attention, memory, and reaction time. It also contains caffeine and L-theanine, which can improve several aspects of brain function.
- Cancer Prevention: Test tube and animal studies have found that the compounds in matcha may inhibit the growth of cancer cells.
- Heart Health: Studies show that green tea and matcha can decrease several heart disease risk factors.
- Dental Health: EGCG in matcha can help slow bacterial growth that causes plaque and cavities.
- Reducing Inflammation: Antioxidants in green teas, such as matcha, protect your cells against damage from free radicals.
How to Incorporate Matcha into Your Diet
There are various ways to enjoy matcha:
- Traditional Matcha Tea: Sift 1-2 teaspoons (2-4 grams) of matcha powder into your cup, add 2 ounces (59 ml) of hot water, and mix it together with a bamboo whisk.
- Matcha Lattes: Combine matcha with milk-based foods and drinks, such as lattes.
- Smoothies: Try whipping up protein smoothies to boost the nutrient content of your favorite recipes.
- Desserts: Try it in desserts, such as matcha ice cream or cookies.
Potential Side Effects and Precautions
While matcha offers numerous health benefits, it's essential to consume it in moderation.
- Caffeine Content: Matcha contains more caffeine than green tea. Excessive caffeine intake can lead to adverse effects, such as increased heart rate.
- Catechin Intake: High catechin intake may cause liver problems. However, this is unlikely when consuming green tea as food or drink.
- Contaminants: Drinking matcha may increase exposure to contaminants like pesticides, chemicals, and arsenic found in the soil where the tea plants are grown. Opt for certified organic varieties to reduce the risk of impurities.
Recommended Intake
Research has suggested that 338 mg of catechin and EGCG per day is safe for adults to consume, which is the amount in around 4 g of matcha, or 2 level teaspoons. However, the maximum tolerable intake of matcha powder may depend on the individual. To be safe, make sure to consume matcha in moderation.
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