Matcha, the vibrant green powdered tea hailing from Japan, has gained immense popularity worldwide, not only for its delicious taste but also for its numerous health benefits. Matcha is popular in health stores and coffee shops, available as matcha shots, lattes, teas, and desserts. Beyond being a delightful beverage, matcha offers a variety of health advantages. Rich in antioxidants and nutrients, this coffee alternative drink has been linked to improved focus, enhanced metabolism, and, notably, weight loss.
What is Matcha?
Like green tea, matcha comes from the Camellia sinensis plant. However, it’s grown differently and has a unique nutrient profile. Farmers shade the plants used for matcha for most of the growth period. This lack of direct sunlight increases chlorophyll production, boosts the amino acid content, and gives the plant a darker green hue. Matcha is made by stone grinding the entire green tea leaf. Matcha is ground into a powder using a traditional stone grinder, after being steamed and dried. While most other varieties of tea only steep the leaves in hot water, matcha is made by stone grinding the entire green tea leaf.
After harvesting the leaves, producers remove the stems and veins and grind the leaves into a fine powder. When the leaves are harvested, the catechin content is lower than in other types of green tea. However, when you dissolved in water, it produces 3 times more. Due to Matcha being a powder it can be used for an array of baking, cooking, and drink mixes.
Nutritional Profile of Matcha
"One teaspoon of matcha green tea powder contains 12 calories, two grams of carbohydrates, two grams of fiber, and zero grams of protein and fat,” says Jennifer Pallian, registered dietitian and founder of Foodess. “It also contains bioactive compounds such as catechins and lutein, as well as vitamin K.” Lutein promotes eye health, improves cognitive function, and protects your skin, and vitamin K plays a role in both blood clotting and bone health.Sweetened matcha is higher in calories and sugar: A half-teaspoon of sweetened matcha can be around 20 or 30 calories and contains about nine to 13 grams of added sugar. If you’re drinking a matcha latte (matcha mixed with milk), it will also be higher in calories. A cup of low-fat milk contains 106 calories. Dairy alternatives like almond, soy, or oat milk contain anywhere from 46 to about 115 calories per cup. A grande matcha latte with 2% milk at Starbucks, for example, contains 190 calories if it’s iced and 220 calories if it’s hot.
“While it’s not a major source of vitamins or minerals due to the small serving size, matcha is a great antioxidant boost,” says Josie Porter, registered dietitian with Simple. “What makes it unique is that you consume the whole powdered leaf, unlike regular tea where the leaves are steeped then discarded,” she says. “That means you get more of the beneficial compounds, especially antioxidants like [epigallocatechin gallate] EGCG, which, when consumed in adequate amounts have been linked to a range of health benefits.”
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Health Benefits of Matcha Tea
Matcha tea is a highly nutritious beverage that contains numerous vitamins, minerals, and antioxidants. Including matcha in your diet could increase your antioxidant intake, which may help prevent cell damage and lower your risk of several chronic diseases.
Rich in Antioxidants
Matcha tea is also high in antioxidants, particularly catechins. Matcha contains a type of antioxidant called epigallocatechin gallate (EGCG), which has been found to have anti-obesity properties. Matcha contains a type of antioxidant called “catechins” (specifically, it mostly has epigallocatechin gallate (EGCG), epicatechin gallate (ECG), epigallocatechin (EGC), epicatechin (EC), and catechin (C). Other types of teas contain catechins but matcha has the highest amount. Antioxidants are well-known to fight cancer causing free radicals in the body but what effect do they have on weight loss?
One study showed that giving mice matcha supplements reduced damage caused by free radicals and enhanced antioxidant activity. Matcha is an excellent source of EGCG (epigallocatechin gallate), a plant-based polyphenol with powerful antioxidant properties. In fact, according to a recent review published in Molecules, EGCG has been shown to have beneficial effects against obesity.
Supports Liver Health
The liver is vital to health and plays a central role in flushing out toxins, metabolizing drugs, and processing nutrients. A 2015 review of 15 studies found that drinking green tea was associated with a decreased risk of liver disease. However, in 2020, some experts noted that while matcha may benefit people with nonalcoholic fatty liver disease (NAFLD) by reducing liver enzymes, it may increase liver enzymes in people without NAFLD.
More research is needed to look at the effects of matcha on the general population since most research is limited to studies examining the effects of green tea extract in animals. Some studies have shown that matcha could prevent liver damage and decrease the risk of liver disease. However, additional studies are needed to look at the effects on humans in the general population.
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Enhances Brain Function
Some research shows that several of the components in matcha could help enhance brain function. One study in 23 people looked at how people performed on a series of tasks designed to measure brain performance. Some participants consumed either matcha tea or a bar containing 4 grams of matcha, while the control group consumed a placebo tea or bar. Those that consumed matcha showed improvements in attention, reaction time, and memory compared with those consuming the placebo.
Another small study showed that consuming 2 grams of green tea powder daily for 2 months helped improve brain function in older people. Matcha has a higher concentration of caffeine than green tea. Depending on the type, brand, and processing, green tea tends to contain around 11-25 milligrams per gram (mg/g), while matcha contains 19-44 mg /g. Matcha also contains a compound called L-theanine, which alters the effects of caffeine, promoting alertness and helping avoid the crash in energy levels that can follow caffeine consumption. 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.
May Have Cancer-Preventive Properties
Matcha contains some compounds that have been linked to cancer prevention in test tubes and animal studies. Some laboratory and animal studies have suggested it may help prevent some types of cancer, although more research is needed. Test tube and animal studies have found that the compounds in matcha may inhibit the growth of cancer cells.
Promotes Heart Health
Some research has suggested that drinking green tea, which has a similar nutrient profile to matcha, may help protect against heart disease. Green tea consumption has been linked with a lower risk of cardiovascular disease, compared with coffee, and some studies have suggested it might help lower the risk of high blood pressure and other complications in people with heart disease. The compounds in matcha are similar to those in green tea, and some people have suggested it may have similar benefits. However, at least one animal study appears to contradict this claim. Studies show that green tea and matcha can decrease several heart disease risk factors.
Matcha Tea and Weight Loss
Matcha tea is a great addition to a weight loss regimen due to its ability to increase metabolism, burn fat, reduce appetite, improve energy levels, and exercise recovery. Matcha tea is a kind of green tea. It may be good for your heart, weight, and other aspects of health due to its antioxidant content. It’s also easy to incorporate into your diet.
Read also: Stay Hydrated on Keto
Increases Metabolism and Fat Burning
Matcha tea has been found to increase metabolism, which is the process by which the body converts food into energy. Another study published in the Journal of the American College of Nutrition found that participants who consumed a combination of catechins and caffeine experienced significant increases in fat oxidation and energy expenditure compared to a control group.
One study conclude that daily consumption of tea containing 690 mg catechins for 12 wk reduced body fat, which suggests that the ingestion of catechins might be useful in the prevention and improvement of lifestyle-related diseases, mainly obesity. 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. Low-density lipoprotein (LDL) cholesterol was also decreased to a greater extent in the catechin group.
Boosts Energy Levels
Matcha tea is known for its ability to boost energy levels due to its high caffeine content. Unlike coffee, however, matcha tea also contains L-theanine, an amino acid that has been found to promote relaxation and reduce stress. Matcha provides a gentle energy boost, thanks to the naturally occurring levels of caffeine. Additionally, matcha contains high levels L-theanine, linked to stress relief.
Reduces Appetite
Matcha tea has been found to reduce appetite, which can help individuals consume fewer calories and promote weight loss. What's more, matcha tea contains a type of carbohydrate called EGCG, which has been found to reduce appetite and food intake. Matcha tea is a low-calorie and nutrient-dense beverage that can help curb cravings and promote satiety, which can lead to consuming fewer calories overall.
Improves Exercise Recovery
Matcha tea may help reduce fatigue and soreness after workouts, which can help individuals stay active and burn more calories.
Enhances Sleep Quality
Matcha tea may help improve the quality of sleep, which is important for weight loss as sleep deprivation has been linked to increased appetite and decreased metabolism. A study has found that L-theanine is a natural and safe sleep aid, improving the quality of sleep.
Research Findings on Matcha and Weight Loss
A 2020 review concluded that, together with dietary measures and exercise, taking up to 500 mg per day of green tea for 12 weeks might reduce body mass index. Although most studies have focused on green tea, matcha comes from the same plant and contains similar compounds. Some studies show that green tea extract helps increase metabolism and fat burning, both of which may aid weight loss.
In a randomised, double-blind trial, 115 women with central obesity were randomly assigned to either a high-dose green tea extract group or a placebo group. Those treated with a high dose of green tea extract for 12-weeks resulted in significant weight loss, reduced waist circumference, and decreased plasma levels of total cholesterol and low-density lipoprotein.
Matcha vs. Regular Green Tea
Matcha tea differs from regular green tea in its preparation and nutritional profile, which can make it a superior weight loss aid. Furthermore, because matcha tea is consumed whole, it contains more fiber and antioxidants compared to regular green tea.
How to Prepare Matcha Tea for Weight Loss
Before becoming a matcha connoisseur, you need to have the proper tools. You'll need a bamboo whisk (chasen), a matcha bowl (chawan), a bamboo scoop (chashaku), and warm water around 175°F (80°C).
- Warm the Bowl: Start by warming up your matcha bowl by rinsing it with warm water. This helps to enhance the flavors of the matcha and ensures a smoother texture.
- Combine Matcha and Water: Pour a small amount of warm water into your matcha bowl, enough to cover the matcha powder.
- Whisk to Perfection: Using your bamboo whisk, gently whisk the matcha and water together in a zig-zag motion until the mixture becomes frothy and well combined.
- Enjoy: Once your matcha is whisked to perfection, it's time to enjoy! Traditionally, matcha is sipped directly from the bowl. Take small sips and savor the rich, earthy flavor of the tea.
Creative Ways to Enjoy Matcha
While traditional matcha is enjoyed as a frothy tea, don't be afraid to get creative with it! There are many ways to enjoy matcha. You can make traditional matcha tea by sifting 1-2 teaspoons (2-4 grams) of matcha powder into your cup, adding 2 ounces (59 ml) of hot water, and mixing it together with a bamboo whisk. You can also adjust the ratio of matcha powder to water based on your preferred consistency. For a thinner tea, reduce the powder to a half teaspoon (1 g) and mix with 3-4 ounces (89-118 ml) of hot water. For a more concentrated version, combine 2 teaspoons (4 g) of powder with just 1 ounce (30 ml) of water.
You can also:
- Combine matcha with turmeric in a tea or latte
- Stir it into milk-based foods and drinks, such as lattes or rice pudding
- Try it in desserts, such as matcha ice cream or cookies
If you’re feeling creative, try whipping up protein smoothies to boost the nutrient content of your favorite recipes.
Important Considerations
Not all matcha is created equal. It’s easy to accidentally purchase a matcha powder that has even more sugar in it than it does matcha. Look for high-quality matcha that is specifically shade-grown in Japan.
Potential Side Effects and Precautions
Despite its potential health benefits, it’s best to consume matcha in moderation. Matcha contains more caffeine than green tea. While some caffeine may be beneficial, too much can have adverse effects, such as increasing the heart rate. Some scientists say that a high intake of catechins can cause liver problems, although they note that this is unlikely when people consume green tea as food or drink. Drinking matcha may also increase your exposure to contaminants like pesticides, chemicals, and even arsenic found in the soil where the tea plants are grown.
Research has suggested that 338 mg of catechin and EGCG per day is safe for adults to consume. This 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. Also, look for certified organic varieties to reduce the risk of impurities. Drinking a lot of matcha may not be beneficial for everyone. Opt for organic matcha and drink 1-2 cups per day for maximum benefit. People with preexisting conditions or who are on medications should talk to their doctor before trying matcha to ensure there are no contraindications. For example, green tea may reverse the effects of blood thinners. That said, for many people, it can be safe and even beneficial for health, Porter says. “Just be mindful of your total caffeine intake, especially if you’re also drinking coffee and tea elsewhere,” says Porter. “A small number of people who are sensitive to caffeine or pregnant may need to limit it, but for most, daily matcha is no problem.” As with most things you eat or drink, moderation is key.
Incorporating Matcha into Your Daily Routine
There are many ways to prepare matcha, so you can choose the one you like best. It can also be incorporated into a range of different recipes. If you don't work out but want to lose weight, you can still benefit from drinking matcha tea at any time of the day.
Matcha Latte Recipe
Most mornings, many like to start their day with a Matcha Green Tea. When they get to work, they'll often make a hot pumpkin seed milk matcha latte or matcha infused protein-rich smoothie, which is so creamy and dessert-like it's hard to believe it is for breakfast! The good news is that by preparing matcha lattes at home, you can control all the other ingredients that go into your beverage. By choosing alt mylks and sweeteners you can make a delicious and nutritious blend that is low on sugars and carbs.
Matcha Smoothie
If you’re feeling creative, try whipping up protein smoothies to boost the nutrient content of your favorite recipes.
Culinary Uses of Matcha
Culinary-grade matcha costs anywhere from $1 to $8 an ounce and is great in a matcha latte, smoothie or yogurt.Ceremonial grade starts at about $9 an ounce and is best to drink straight.
Additional Tips and Information
Matcha and Exercise: Matcha can help retain the norepinephrine in your bloodstream but you still have to make the norepinephrine yourself. A great way to do that is through exercise. Exercise sparks a release of norepinephrine and the catechins from matcha help keep it in your blood longer which could potentially increase the amount of calories used; it seems almost too good to be true. Want to walk off fat faster than ever-and do it with virtually no extra effort? Then start sipping matcha green tea! It turns out walking and matcha go hand-in-hand when it comes to weight loss.
Choosing the Right Matcha: Choose Morning Matcha for alluring tea flavor. Looking for premium, authentic, shade-covered Japanese matcha cultivated for tea or lattes? Use between 1 and 2 teaspoons of matcha tea per 6-8 ounce latte depending on your preference for bold green tea flavor. Use water under a boil. Even if you are making an iced latte, preparing matcha as a paste with hot water is a good way to extract the most flavor from the tea. Avoid boiling water as this will “burn” the tea and bring out the bitter notes. Conversely, using ice will bring out the sweet notes. Our Gotcha Matcha blend contains ten percent early harvest matcha so it works for lattes or tea with bright green color, leafy aroma and satisfying flavor.
Matcha Grades: Matcha grades reflect when in the harvest the leaves were picked. Early harvest, or ceremony grade, matcha comes from leaves at the top of the plant selected very early in the season. These are completely de-stemmed and de-veined and have minimal astringency.