Is matcha better than coffee? Studies point to yes! Matcha, a vibrant green tea powder, has gained immense popularity as a coffee alternative, particularly among Gen Z, lauded for its unique taste and a long list of promising health benefits. But how does it truly stack up against coffee, especially when it comes to weight loss? Let's delve into the world of matcha vs. coffee, exploring their differences, similarities, and the science-backed benefits each offers.
What is Matcha?
Matcha is a specific type of green tea made from the tea plant Camellia sinensis. Unlike traditional green tea, matcha involves grinding the entire leaf into a fine powder. The plants used for matcha are grown in the shade for about three weeks, a process that boosts their amino acid content, particularly L-theanine, and increases chlorophyll production, giving the powder its signature jade green color.
What is Coffee?
Coffee comes from a flowering shrub called the Coffea plant. The coffee "beans" are actually roasted seeds from the plant’s fruit. There are many ways to make coffee, ranging from a simple pour-over to using an espresso machine.
Nutritional Comparison
When prepared without additives, both matcha and coffee contain minimal calories.
Here's a nutritional comparison between a standard serving of each beverage: an 8-ounce cup of brewed coffee and a 2-ounce cup of matcha:
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| Nutrient | Coffee (8 oz) | Matcha (2 oz) |
|---|---|---|
| Calories | 2 | 5 |
| Protein | 0.2 g | 0.7 g |
| Fat | 0 g | 0 g |
| Carbohydrates | 0 g | 0.4 g |
| Caffeine | 96 mg | 38-88 mg |
Energy Boost: A Tale of Two Stimulants
Both coffee and matcha owe their stimulating effects to caffeine, a natural stimulant that excites the brain and nervous system. Coffee delivers a rapid, intense energy boost, with caffeine reaching peak blood concentration levels as soon as 15 minutes after intake. However, this boost is often followed by a crash, leaving you feeling more tired than before.
Matcha, on the other hand, offers a more sustained and gentle energy release. This is due to the presence of L-theanine, an amino acid that promotes relaxation and reduces stress by increasing alpha waves in the brain. L-theanine slows down the absorption of caffeine, preventing the jitters and crashes associated with coffee.
Weight Loss Benefits: A Closer Look
Both matcha and coffee have been linked to weight loss, albeit through different mechanisms.
- Matcha: Contains epigallocatechin gallate (EGCG), which supports fighting plaque from building up in your arteries. It's one of the highest natural sources of antioxidants on the planet. A review of 11 studies showed that green tea helps reduce body weight and maintain a healthy weight. One small study even found that taking green tea extract during moderate exercise can increase fat burn by 17%. EGCG may also increase GLP-1, a hormone that reduces appetite and stabilizes blood sugar.
- Coffee: Contains chlorogenic acid, which can enhance fat metabolism and energy expenditure. Caffeine in coffee may boost the functioning of brown fat (the "good" body fat), which may contribute to weight loss.
However, it's essential to note that the preparation method significantly impacts the weight loss potential of both beverages. High-sugar, high-calorie lattes can hinder weight loss efforts, regardless of whether they're made with matcha or coffee.
Health Benefits Beyond Weight Loss
Both matcha and coffee offer a wide array of health benefits, thanks to their rich antioxidant content.
Read also: Losing Weight with Matcha Green Tea
Matcha Benefits
- Antioxidant Powerhouse: Matcha is packed with antioxidants, including catechins like EGCG, which combat skin inflammation, redness, and irritation. One study found that matcha has 137 times the EGCG levels of green tea.
- Brain Function Booster: Matcha has been shown to improve memory, attention, and reaction time. The combination of caffeine and L-theanine boosts brain function, even in older adults.
- Skin Health Supporter: Methylxanthines in matcha help boost microcirculation, promoting healthy, radiant skin.
- Oral Health Protector: Matcha can combat tooth decay and decrease the chances of oral cancer.
- Heart Health Promoter: EGCG in matcha supports fighting plaque from building up in your arteries, helping lower blood pressure and reducing the risk of heart disease and strokes.
- Liver Health Supporter: Drinking matcha regularly may help support your liver and lower your risk of liver disease.
- Workout Enhancer: Matcha can help you recover faster from a hard workout, keep your immune system strong, act as a mood stabilizer to improve athletic focus, and boost performance during exercise.
Coffee Benefits
- Antioxidant Richness: Coffee is rich in antioxidants that are linked to positive health outcomes, including lower rates of mortality, cardiovascular disease, and cancer.
- Disease Prevention: Drinking coffee may reduce the risk of developing Parkinson’s disease and Type 2 diabetes.
- Mood Booster: Coffee can boost your mood, but moderation is key to avoid anxiety.
Potential Downsides
Both matcha and coffee have potential downsides to consider.
Matcha Downsides
- Caffeine Sensitivity: Too much matcha may cause jitteriness, digestive upset, or sleep disruption.
- Taste: Matcha has a grassy, slightly bitter flavor that may not appeal to everyone.
- Cost: Quality matcha can be expensive.
- Risk of Liver Toxicity: Consuming high doses of EGCG may lead to liver damage, although more research is needed.
- Risk of Contaminants: There's a risk of consuming leaves contaminated with heavy metals.
Coffee Downsides
- Caffeine Dependence: Drinking too much coffee may lead to caffeine use disorder or dependence.
- Unwanted Side Effects: Some people experience insomnia, jitters, increased heart rate, headaches, and anxiety when drinking coffee.
- Digestive Issues: Coffee on an empty stomach can spike cortisol and irritate digestion.
- Additives: Sugary creamers or flavored syrups can negate the health benefits of coffee.
Making the Switch: A Gradual Transition
If you're considering switching from coffee to matcha, a gradual transition is recommended to avoid caffeine withdrawal symptoms. A nine-day plan, starting with equal amounts of coffee and matcha and gradually replacing coffee entirely with matcha, can help your body adapt.
Read also: Weight Loss with Matcha: A Deep Dive