Matcha lattes have surged in popularity, gracing café menus and social media feeds alike. This article delves into the world of the keto matcha latte with MCT oil, exploring its benefits, ingredients, and preparation methods.
What is a Keto Matcha Latte?
A keto matcha latte is a variation of the traditional matcha latte, tailored to fit a ketogenic diet. The traditional versions often contain added sugars or are made with non-keto-friendly milk. A keto matcha latte swaps these ingredients for keto-compatible alternatives. This creamy, green beverage combines the antioxidant properties of matcha with the energy-boosting benefits of healthy fats like coconut milk and MCT oil.
The Star Ingredients
Matcha: The Vibrant Green Tea Powder
Matcha is a premium green tea powder hailing from Japan, celebrated for its intense 'green' and fruity flavor. Unlike traditional green tea where leaves are steeped, matcha involves consuming the entire tea leaf, finely ground. This results in a higher concentration of nutrients and antioxidants.
MCT Oil: The Brain Fuel
MCT oil, or medium-chain triglyceride oil, is a concentrated source of healthy fats. It's derived from coconut or palm kernel oil and is prized for its ability to provide a quick and sustained energy boost. MCTs are metabolized differently than other fats, allowing them to be rapidly absorbed and converted into ketones, which can fuel the brain.
Coconut Milk: The Creamy Base
Coconut milk serves as a creamy, dairy-free base for the keto matcha latte. It provides richness and healthy fats, contributing to the latte's satisfying texture and keto-friendly profile.
Read also: Easy Low-Carb Cheese Crackers
Health Benefits of Keto Matcha Latte with MCT Oil
Antioxidant Powerhouse
Matcha is packed with antioxidants, which combat free radicals and protect cells from damage. These antioxidants, known as polyphenols, possess anti-inflammatory, anticancer, anti-microbial, neuroprotective, metabolism-regulating, and gut-health promoting properties. Matcha contains about 10 times more polyphenol punch than infused green tea.
Enhanced Cognitive Function
The combination of matcha and MCT oil can provide a significant cognitive boost. Matcha contains L-theanine, an amino acid that promotes relaxation and focus, working synergistically with caffeine for calm alertness. MCTs are rapidly absorbed, transported throughout the body, taken up by the body’s cells and utilised immediately for energy. Once MCTs reach the liver, a portion is converted into ketones, an alternative fuel source for the brain. Studies have shown that MCTs can improve cognitive function.
Sustained Energy and Metabolism Boost
MCT oil provides a readily available source of energy, helping to boost metabolism and burn calories. This makes the keto matcha latte a great addition to a keto lifestyle. The caffeine in matcha also contributes to increased energy levels.
Blood Sugar and Cholesterol Management
Matcha has been shown to improve blood flow, lower cholesterol, and stabilize blood sugar levels. This can be particularly beneficial for individuals following a ketogenic diet.
Support for Weight Management
Studies suggest that green tea can aid in weight loss and calorie burning. The combination of matcha and MCT oil in a keto latte can further support weight management efforts by promoting satiety and boosting metabolism.
Read also: Keto Calorie Counting: A Detailed Guide
Collagen Support
Some matcha products, like matcha collagen, combine matcha tea with marine collagen. Collagen is a main component of your bones, skin, ligaments and cartilage.
Preparing the Perfect Keto Matcha Latte with MCT Oil
Ingredients
- 1/2 cup boiling water (120 ml)
- 1/2 - 1 tsp ceremonial-grade matcha powder
- 1/3 cup liquid coconut milk like Aroy-D (80 ml)
- 1 tbsp Brain Octane Oil or MCT oil or extra virgin coconut oil
- Optional: 1-3 drops liquid Stevia or 1-2 tsp Allulose or Erythritol
Instructions
- Prepare the Matcha: Mix the matcha powder with boiling water. Use a bamboo whisk or a milk frother to fully dissolve the matcha and create a smooth, frothy consistency.
- Incorporate the MCT Oil: Stir in the Brain Octane Oil, MCT oil, or virgin coconut oil into the matcha mixture. Whisk or froth again to fully combine the oils with the matcha.
- Froth the Coconut Milk: Warm up the liquid coconut milk and froth it using a milk frother. If you don't have one, whisk the milk by hand or use a blender. Frothing the milk adds a creamy, airy texture to the latte.
- Combine: Pour the frothed coconut milk into your matcha mixture. Stir gently to combine.
- Sweeten (Optional): If you prefer a sweeter drink, add a few drops of liquid Stevia, 1-2 teaspoons of Allulose, Erythritol or Swerve. You can also use sugar-free, allulose-base syrups - plain or hone-flavored. Adjust to your liking.
- Enjoy: Enjoy your matcha latte hot, or let it cool down for a refreshing iced version.
Tips for Customization
- Matcha Dosage: If you're new to matcha, start with just 1/2 teaspoon of matcha powder and adjust to your taste.
- Coconut Milk: Make sure to use a liquid coconut milk like Aroy-D for a smooth consistency.
- Sweeteners: If you prefer your latte sweetened, you can use liquid Stevia, Allulose, Erythritol, or Swerve. You can also use sugar-free, allulose-base syrups - plain or hone-flavored.
- Iced Latte: If you want to make an iced matcha latte, avoid using coconut oil as it can solidify in cold liquids.
- Frothing: For the best froth, use a milk frother, but you can also try using a blender or a bamboo whisk.
Choosing the Right Ingredients
Matcha Quality
Not all matcha teas are created equal. Since you're consuming the entire leaf, it's crucial to purchase the highest quality matcha powder you can find. Look for ceremonial grade matcha, which is made from the youngest tea leaves and has a smoother, sweeter flavor.
MCT Oil Selection
For maximal energy and cognitive boost, it is recommended to buy a 100% C8 MCT oil, such as Ketosource Pure C8 MCT Oil Glass Edition Bottle. Always buy MCT oil in a glass bottle. If the MCT oil contains palm kernel oil, make sure it’s been sourced ethically and sustainably.
Plant Mylk
Matcha latte only works with the most delicately flavored/neutral plant mylks, showcasing the matcha and allowing its full beauty to shine through. Cashew mylk works best of all as it has a richer, creamier mouthfeel than almond.
Potential Downsides
Caffeine Sensitivity
Matcha contains caffeine, which may cause side effects such as indigestion, palpitations, tremor, headache, and insomnia in sensitive individuals. It is important to monitor your caffeine intake and adjust accordingly.
Read also: Magnesium Supplements for Keto
Heavy Metal Contamination
Tea leaves grown in certain regions may contain higher concentrations of pesticides and lead. Opt for matcha from reputable sources that test for heavy metals and pesticides.
Sugar Content
Beware of pre-made matcha mixes or matcha lattes from coffee shops, as they often contain added sugars. Starbucks Matcha powder itself contains sugar. Even if you say unsweetened, you are still getting 32g of Sugar in a Grande Matcha Latte. Always check the ingredient list and opt for unsweetened versions.