Matcha tea, a vibrant green powder derived from the Camellia sinensis plant, is more than just a visually appealing and palatable beverage. It boasts a unique nutritional profile and a range of potential health benefits, including support for weight loss. This article delves into the science behind matcha and its impact on weight management, exploring its composition, potential mechanisms of action, and practical considerations for incorporating it into your diet.
What is Matcha?
Matcha is a concentrated form of green tea, where the entire leaf is ground into a fine powder. This distinguishes it from traditional green tea, where the leaves are steeped and discarded. Because you consume the whole leaf, matcha provides a higher concentration of beneficial compounds, particularly antioxidants like epigallocatechin gallate (EGCG). Matcha has a distinctive green color and a unique flavor that’s generally sweeter than most other green teas.
Nutritional Profile of Matcha
According to Jennifer Pallian, a registered dietitian and founder of Foodess, 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. 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. Josie Porter, a registered dietitian with Simple, notes that matcha is a great antioxidant boost.
It's important to note that sweetened matcha and matcha lattes will be higher in calories and sugar. A half-teaspoon of sweetened matcha can contain around 20 to 30 calories and 9 to 13 grams of added sugar. 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. Dairy alternatives like almond, soy, or oat milk contain anywhere from 46 to about 115 calories per cup.
Potential Weight Loss Mechanisms
While matcha alone isn’t a magic bullet for weight loss, research suggests it may support weight management when combined with a healthy diet and exercise. Here are some potential mechanisms:
Read also: Losing Weight with Matcha Green Tea
Caffeine Content
Matcha contains caffeine, which has been linked to weight loss. Pallian points to a 2023 study that found increasing caffeinated coffee consumption to moderate levels was linked to reductions in body fat. Matcha contains anywhere from 38 to 89 milligrams of caffeine per eight-ounce cup, compared to 100 to 120 milligrams in coffee. A 2019 meta-analysis also found that caffeine intake was associated with greater weight loss, lower BMI, and reduced body fat.
Enhanced Fat Oxidation During Exercise
A small 2021 study found that matcha supplementation (three grams per day) increased fat oxidation in women who engaged in regular 30-minute walks. Fat oxidation is the process where the body breaks down fat for energy. However, researchers note that the metabolic effects of matcha should not be overstated, as the exercise itself likely contributed to the benefit.
Catechins and Metabolism
Catechins, particularly EGCG, may support weight loss by enhancing thermogenesis (the body’s calorie-burning process) and boosting fat oxidation, says Pallian. Some human studies suggest that catechin-rich teas can increase feelings of satiety and reduce energy intake at the next meal, likely due to their effects on hormones and reward-related neurotransmitters.
Scientific Evidence: Studies and Research
A review of scientific studies found that body weight, body mass index, and waist circumference were reduced in obese subjects who consumed green tea. The researchers also point out that green tea consumption should be combined with a healthy, balanced diet and physical activity.
Furthermore, a 2020 review found that consuming at least 500 milligrams (mg) of green tea extract daily for 12 weeks helped reduce body weight and BMI. The authors concluded that green tea may help promote weight loss when combined with eating a balanced diet and exercising regularly.
Read also: Unlocking the Potential of Ryze Matcha
A study on mice fed a high-fat diet demonstrated that matcha green tea ameliorated the development of obesity, lipid accumulation, and hepatic steatosis. Dietary matcha supplementation also restored alterations in fecal bile acid profile and gut microbial composition.
Addressing Common Questions
Does matcha help you burn belly fat?
Porter emphasizes that matcha isn’t a guaranteed fat-loss fix. While it may slightly support fat oxidation or energy expenditure, you can’t choose where you lose weight. However, if you lose fat, it’s possible you’ll also lose weight around your belly.
How much matcha should I drink to lose weight?
In a study that linked matcha and weight loss, participants consumed two grams (about one serving) of matcha powder in water per day for 12 weeks. Porter suggests that swapping a sugary latte for a simple matcha can be a smart move, just keep it basic to avoid adding back what you’re trying to cut out.
Is it okay to drink matcha every day?
For many people, daily matcha consumption can be safe and even beneficial for health, says Porter. Just be mindful of your total caffeine intake, especially if you’re also drinking coffee and tea elsewhere. People with preexisting conditions or who are on medications should talk to their doctor before trying matcha to ensure there are no contraindications.
Additional Health Benefits of Matcha
Beyond weight loss, matcha offers a range of other potential health benefits:
Read also: Weight Loss with Matcha: A Deep Dive
Antioxidant Powerhouse
Matcha contains antioxidants, which may reduce cell damage and prevent chronic disease. Including matcha in your diet could increase your antioxidant intake, which may help prevent cell damage and lower your risk of several chronic diseases. One study showed that giving mice matcha supplements reduced damage caused by free radicals and enhanced antioxidant activity.
Liver Health
Some studies have shown that matcha could prevent liver damage and decrease the risk of liver disease. A 2015 review of 15 studies found that drinking green tea was associated with a decreased risk of liver disease. However, 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.
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. One study found that those who consumed matcha showed improvements in attention, reaction time, and memory compared with those consuming a placebo.
Cancer Prevention
Test tube and animal studies have found that the compounds in matcha may inhibit the growth of cancer cells. Some laboratory and animal studies have suggested it may help prevent some types of cancer, although more research is needed.
Heart Health
Studies show that green tea and matcha can decrease several heart disease risk factors. 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.
How to Incorporate 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.
Other ways to incorporate matcha include:
- Combining matcha with turmeric in a tea or latte
- Stirring it into milk-based foods and drinks, such as lattes or rice pudding
- Trying it in desserts, such as matcha ice cream or cookies
- Whipping up protein smoothies to boost the nutrient content
Potential Risks and Considerations
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. To be safe, make sure to consume matcha in moderation and look for certified organic varieties to reduce the risk of impurities.
Matcha and Gut Health
Emerging research suggests a link between matcha and gut health. Studies on mice have shown that supplementing with matcha can positively influence gut microbial composition. Matcha's ability to modulate the gut microbiome may contribute to its anti-obesity effects and overall metabolic health benefits.