Obesity, often resulting from high-fat diets (HFD), is a growing global health concern associated with various metabolic syndromes. Matcha green tea, a food additive rich in tea polyphenols, theanine, and caffeine, is gaining popularity for its potential to improve metabolic disorders. This article examines the composition, antioxidant activity, and potential anti-obesity effects of matcha green tea, drawing upon scientific studies and expert opinions.
What is Matcha?
Matcha green tea is a powdered tea derived from the leaves of the Camellia sinensis plant. The plants are grown under shading cultivation, leading to high amounts of tea polyphenols, amino acids, and chlorophyll. Unlike traditional green tea, both water-soluble and water-insoluble ingredients in matcha can be ingested, potentially enhancing its health benefits.
Nutritional Profile of Matcha
According to Jennifer Pallian, a registered dietitian and founder of Foodess, one teaspoon of matcha green tea powder contains approximately 12 calories, two grams of carbohydrates, two grams of fiber, and zero grams of protein and fat. Matcha also contains bioactive compounds such as catechins and lutein, as well as vitamin K. Lutein is known to promote eye health, improve cognitive function, and protect the skin, while vitamin K plays a role in blood clotting and bone health.
Josie Porter, a registered dietitian with Simple, notes that matcha is a great antioxidant boost. Because you consume the whole powdered leaf, you get more of the beneficial compounds, especially antioxidants like epigallocatechin gallate (EGCG).
Potential Weight Loss Benefits of Matcha
While matcha is not a magic solution for weight loss, studies suggest it may support weight loss when combined with a healthy diet and exercise.
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Caffeine Content
Matcha contains caffeine, which may contribute to fat loss. The caffeine content in matcha ranges from 38 to 89 milligrams per eight-ounce cup. Caffeine has been linked to weight loss in studies. A 2019 meta-analysis found that caffeine intake was associated with greater weight loss, lower BMI, and reduced body fat.
Fat Oxidation During Exercise
Matcha may enhance fat oxidation during exercise. A small 2021 study found that after three weeks of matcha supplementation (three grams per day), women who went on regular 30-minute walks experienced an increase in fat oxidation.
Catechins and Metabolism
Catechins, especially epigallocatechin gallate (EGCG), the most abundant and bioactive catechin in matcha, may support weight loss. These compounds may enhance thermogenesis (your body's calorie-burning process) and boost fat oxidation. Some human studies suggest that catechin-rich teas can increase feelings of satiety and reduce energy intake at the next meal.
Scientific Studies on Matcha and Obesity
A study was conducted on male C57BL/6J mice to investigate the effects of matcha green tea on gut-liver axis homeostasis in an HFD-induced obese mouse model. The mice were divided into four groups: a normal chow diet (NCD), a normal chow diet+1.0% matcha (NCM), a high-fat diet (HFD), and a high-fat diet+1.0% matcha (HFM).
Study Design and Methods
Male (7-8 weeks old) C57BL/6J mice were divided into four groups and given the following dietary supplementation for 8 weeks: a normal chow diet (NCD), a normal chow diet+1.0% matcha (NCM), a high-fat diet (HFD), and a high-fat diet+1.0% matcha (HFM). The composition and antioxidant activity of matcha green tea were investigated, and its anti-obesity effects through gut-liver interactions were explored. The relationship between bacterial composition and the BAs metabolic network in the gut was further investigated by 16S rRNA gene sequencing and targeted metabolomics study.
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Key Findings
The results demonstrated that matcha green tea ameliorated the development of obesity, lipid accumulation, and hepatic steatosis induced by HFD. Dietary matcha supplementation restored the alterations in fecal bile acid profile and gut microbial composition. Matcha intervention regulated multiple metabolic pathways involved in glucose, lipid, and bile acid metabolism.
Effects on Obesity Indexes
After 8 weeks of experimental treatment, the high-fat diet induced a notable increase in body weight gain and fat accumulation in pWAT and sWAT, as well as lipid deposition in epididymal adipocytes and liver. Supplementation with matcha mitigated the effect of HFD in the weights of body gain, liver, pWAT, and sWAT without affecting the energy intake. Histological analysis showed excessive lipid accumulation and infiltration in the HFD group, which were decreased with the matcha supplementation. The morphological results of the liver tissues revealed that the high-fat diet induced significant hepatic steatosis, lipid droplets accumulation, and cell rupture, which was improved by matcha supplementation.
Serum Biochemical Parameters
The serum levels of glucose, TG, TC, LDL/HDL ratio, ALT, and AST in the HFD mice were significantly higher than in the NCD mice. The ALT and AST index were considered key biochemical indicators of hepatic injury degree.
Fecal Bile Acid Levels
The effects of matcha on fecal BA levels were illustrated in Figures 2, 3. Score plots of PCA exhibited distinguished classification in group NCD with NCM, and HFD with HFM. Based on the OPLS-DA model, the score plots showed that there was an obvious separation in NCD with NCM, and HFD with HFM. The bile acids in the loading plot away from the coordinate center were considered potential biomarkers responsible for group separation. Although not all groups showed significant differences in the changes of BAs, BAs presented a good tendency in the way matcha improves obesity.
α-muricholic acid (α-MCA), 3β-deoxycholic acid (3β-DCA), lithocholic acid (LCA), isolithocholic acid (ILCA), isoallolithocholic acid (IALCA), 12-ketolithocholic acid (12-kLCA), and dehydrolithocholic acid (DLCA) were upregulated in matcha supplied groups while glycocholic acid (GCA), ursocholic acid (UCA), and glycolithocholic acid-3-sulfate (GLCA-3S) were notably downregulated.
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Matcha intervention showed different effects on a normal diet and a high-fat diet in some types of BAs as chenodeoxycholic acid (CDCA), taurocholic acid (TCA), taurochenodeoxycholic acid (TDCA), and summarized BAs demonstrated in Figure 3C, which suggested that matcha may play an important role in regulating bile acid homeostasis.
Gut Microbiota Structures
The intestinal microbiota structures of four groups were analyzed using 16S rRNA gene amplicon sequencing. A total of 1,094,746 raw sequences were obtained. After sequence processing, 660,094 effective tags of 16S rRNA (accounting for 60.3% of the raw sequences) with an average length of 416 bp were obtained. Sequences were classified into species-level OTUs at 97% similarity for each sample. A total of 806 OTUs were obtained from all samples, ranging from 382 to 582 OTUs per sample. These OTUs were then categorized into 15 phyla, 25 classes, 59 orders, 92 families, and 176 genera by comparison to a standard database (Silva 138 database). Alpha-diversity and Beta-diversity were calculated to reveal the effect of high-fat diet treatment and matcha supplementation.
Other Potential Health Benefits of Matcha
In addition to potential weight loss benefits, matcha has been linked to other health advantages.
Antioxidant Properties
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. Including matcha in your diet could increase your antioxidant intake, which may help prevent cell damage and lower your risk of several chronic diseases.
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, 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.
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. 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.
Cancer Prevention
Test tube and animal studies have found that the compounds in matcha may inhibit the growth of cancer cells.
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.
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
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.
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.