Matcha tea, a unique type of green tea, has gained immense popularity in recent years, not only for its distinctive flavor but also for its potential health benefits. Among these benefits, its role in weight management has garnered significant attention. This article delves into the relationship between matcha tea and weight loss, exploring the scientific evidence and practical ways to incorporate this vibrant beverage into your daily routine.
What is Matcha?
Matcha is a variety of green tea derived from the Camellia sinensis plant. However, unlike traditional green tea, matcha is grown in a specific way. Farmers shade the plants for a significant portion of their growth. This shading process increases chlorophyll production, which gives matcha its characteristic vibrant green color and boosts its amino acid content. After harvesting, the leaves are ground into a fine powder. When you consume matcha, you're ingesting the entire leaf, which distinguishes it from regular green tea where you only consume the brewed water.
Nutritional Profile of Matcha
Matcha is rich in antioxidants, particularly catechins, including epigallocatechin gallate (EGCG). It also contains caffeine and L-theanine, an amino acid known for its calming effects.
Antioxidant Powerhouse
Matcha contains antioxidants, which may reduce cell damage and prevent chronic disease. One study showed that giving mice matcha supplements reduced damage caused by free radicals and enhanced antioxidant activity (2). Including matcha in your diet could increase your antioxidant intake, which may help prevent cell damage and lower your risk of several chronic diseases (3).
Matcha and Liver Health
The liver 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 (4). 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 (5).
Read also: Weight Loss with Matcha: A Deep Dive
Boosting 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 (6). Another small study showed that consuming 2 grams of green tea powder daily for 2 months helped improve brain function in older people (7).
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 (8). 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 (8).
Cancer Prevention Potential
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 (1, 9).
Heart Health Benefits
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 (10).
Weight Loss and Matcha
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 (12). 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.
Read also: Unlocking the Potential of Ryze Matcha
The Science Behind Matcha and Weight Loss
Several mechanisms contribute to matcha's potential weight loss benefits:
- Increased Metabolism: Matcha may help boost metabolism, leading to increased calorie expenditure throughout the day. Matcha contains catechins and caffeine, two compounds that create the synergetic effect on the body known as thermogenesis.
- Fat Burning: Some studies suggest that matcha can enhance fat oxidation, helping the body utilize fat as a source of energy.
- Appetite Regulation: The combination of caffeine and L-theanine in matcha may help regulate appetite and reduce cravings.
- Gut Health: Obesity induced by a high-fat diet (HFD) is an increasing global health problem, leading to many metabolic syndromes. As the emerging food additive rich in tea polyphenols, theanine, caffeine, and so on, matcha green tea has gained more and more popularity for its outstanding potential in ameliorating metabolic disorders. One study investigated the composition and antioxidant activity of matcha green tea and further explored its effects on gut-liver axis homeostasis in an HFD-induced obese mouse model. The results demonstrated that matcha green tea ameliorated the development of obesity, lipid accumulation, and hepatic steatosis induced by HFD. Subsequently, dietary matcha supplementation restored the alterations in fecal bile acid profile and gut microbial composition.
One study concluded that daily consumption of tea containing 690 mg catechins for 12 weeks 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. No adverse effect was found.
Incorporating Matcha into Your Diet
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
- Whip up protein smoothies to boost the nutrient content of your favorite recipes
Potential Downsides 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 (1, 13). 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 (14). 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 (15, 16).
Read also: Losing Weight with Matcha Green Tea
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 (17, 1). 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.
Frequently Asked Questions
- Does matcha have caffeine? Yes, matcha contains caffeine since it’s made from green tea leaves, and those contain caffeine.
- Does matcha make you poop? Macha can cause some people to have a bowel movement within a short time of drinking it. The caffeine in matcha may stimulate their digestive tract, much like coffee can (18).
- What does matcha taste like? People describe matcha as tasting slightly sweet, grassy, and earthy. Others describe it as having an umami flavor with subtle bitter undertones.
- What flavors and foods to pair with matcha? Matcha pairs well with many flavors and foods including chocolate (white and milk chocolate), mochi, fruits (banana, berries, citrus), mint, honey, coconut, savory foods (tahini, mushrooms, black sesame seeds).
- What does matcha tea do to you? Matcha may help you manage your weight, think more clearly, and reduce disease risk because of the antioxidant content. However, more research is needed to support many of these claims.
- Does matcha burn belly fat? Some research suggests that taking green tea as a part of a weight management plan - alongside exercise and other dietary changes - may help reduce BMI and waist circumference (13).
- Is it good to drink matcha tea every day? While you can drink matcha daily, it is high in caffeine and may contain traces of pesticides and other chemicals. The beneficial compounds it contains, such as catechins, may be harmful in high quantities.