What Is Matcha Good For? Full 2024 Guide
Matcha has become very popular for its many purported benefits. You can find matcha lattes, matcha desserts, and matcha ice cream. But is matcha really as healthy as all those articles and influencers claim? I did a deep dive into matcha to find out.
With the help of our certified nutrition consultant, I searched through medical journals and scientific papers to learn more about the biochemicals found in matcha. And after looking through the scientific literature I feel confident in saying that matcha can be a great addition to an active lifestyle.
Matcha can be a tasty alternative to sugary soda or highly caffeinated coffee, and many promising studies suggest that regular matcha drinking can help boost overall well-being. Read on to learn more!
What’s So Special about Matcha? 🤔
As much as 30% of matcha’s dry weight consists of antioxidants¹. There are also many vitamins and minerals, as well as L-theanine, and other beneficial biochemicals. But what makes matcha an especially potent cup of tea is the way it is prepared. Most teas are steeped in hot water and then removed. You drink the matcha tea powder with the tea. This provides a much larger dose of the bioactive chemicals in the tea leaf.
When you go to a tea store, you will find many different subdivisions of flavors and different terms used for the categories. But they will typically be sorted along those lines².
Health Benefits of Matcha 🏥
Boosts Energy and Focus
Matcha contains caffeine combined with L-theanine. This provides a balanced and sustained energy boost without the jitters commonly linked to coffee³. L-theanine significantly increases activity in the alpha frequency band which indicates that it relaxes the mind without inducing drowsiness. This can raise serotonin, GABA, and dopamine levels⁴.
A 2021 study found that the combination of caffeine and L-theanine found in matcha showed promise in improving concentration among young people diagnosed with ADHD⁵.
Supports Heart Health
Matcha helps lower LDL cholesterol and triglycerides, reducing the risk of cardiovascular diseases. The antioxidants in matcha help reduce levels of LDL (“bad”) cholesterol and triglycerides. Lowering these levels decreases the risk of plaque buildup in arteries, which is a primary cause of heart disease.
Regular consumption of matcha has been linked to improved blood pressure and better overall cardiovascular health. The catechins in matcha enhance blood vessel function and reduce arterial stiffness, which can lower blood pressure⁶.
Enhances Brain Function
Matcha contains a unique combination of caffeine and L-theanine, which works synergistically to enhance brain function. Studies have shown that this combination can enhance memory, attention, and overall cognitive function, making matcha an excellent choice for mental clarity and focus⁷.
Matcha decreases stress and anxiety, improving memory and short- and long-term cognitive function in humans. The calming effect of L-theanine also helps reduce stress and anxiety, which can negatively impact cognitive function.
May Prevent Cancer
Matcha is packed with potent antioxidants which have been shown to have cancer-fighting properties. These antioxidants neutralize free radicals and protect cells from DNA damage, a key factor in the development of cancer⁸.
Research suggests that regular consumption of matcha can help reduce the risk of certain types of cancer by inhibiting the growth of cancerous cells and promoting their destruction. However, much more research in these areas is needed⁹.
Aids in Weight Management
Matcha also supports metabolic health by increasing thermogenesis and fat oxidation. A 2020 test found that weight loss patients who took green tea supplements saw a significantly higher loss of waist circumference¹⁰.
Matcha improves gut biome health. While further research is needed, several studies have suggested that a healthy gut biome can help with weight loss¹¹.
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What’s in Matcha?
| Ingredient | Health benefits |
| Caffeine | Heightens alertness and promotes metabolism |
| L-theanine | Eases stress and anxiety; promotes focus |
| Chlorophyll | Potential antioxidant and anti-inflammatory properties |
| Catechins | Powerful antioxidant with potential anticancer benefits |
Matcha for Specific Health Conditions 🍵
Antioxidant Properties
Antioxidants prevent cell damage by neutralizing free radicals, which are unstable atoms that can damage cells. Free radicals are generated through normal metabolic processes and external sources like pollution and UV radiation. Antioxidants donate electrons to free radicals, preventing them from causing harm, reducing oxidative stress and inflammation
Matcha tea stands out due to its exceptionally high antioxidant content, particularly catechins like epigallocatechin gallate (EGCG). These antioxidants are more concentrated in matcha than in other types of green tea¹².
Anti-inflammatory Effects
Matcha has a high concentration of EGCG, a catechin with potent anti-inflammatory properties. Studies have shown that EGCG can inhibit the production of pro-inflammatory molecules like IL-6 and IL-8, making matcha a beneficial addition to an anti-inflammatory diet.
Because it is grown under shade, matcha contains higher quantities of chlorophyll. Chlorophyll has been studied for its detoxifying and anti-inflammatory effects, while the amino acid L-theanine helps reduce stress, a common contributor to chronic inflammation.
Skin Health
The antioxidants in matcha protect the skin from damage caused by UV radiation and environmental pollutants. This helps prevent premature aging and skin conditions. Several studies have shown that matcha can help.
EGCG has also been found to reduce the production of sebum, an oily substance that can clog pores and cause acne. The anti-inflammatory properties of matcha can reduce redness and swelling associated with acne and other skin conditions¹³.
Oral Health
Matcha is beneficial for oral health due to its antibacterial properties. The catechins in matcha can inhibit the growth of harmful bacteria in the mouth, reducing the risk of cavities and gum disease. These catechins also help prevent the buildup of plaque, a common cause of tooth decay and periodontal disease¹⁴.
The antioxidants in matcha can help reduce inflammation in the gums, preventing conditions like gingivitis. Additionally, the antibacterial properties of matcha contribute to fresher breath by eliminating bacteria that cause bad odor¹⁵.
How to Incorporate Matcha Into Your Diet 🧃
Traditional Preparation
Sift 1-2 teaspoons of matcha powder into a cup to remove any clumps. Next, add a small amount of hot water (about 2 ounces at 175° F or 80° C). Use a bamboo whisk to mix the powder and water. Whisk vigorously until the tea becomes frothy. Finally, add more hot water (about 6 ounces) and whisk again until fully blended.
The process of making matcha tea is not just about the beverage but also the experience. The act of sifting, whisking, and savoring the tea can be a meditative practice, promoting mindfulness and relaxation.
Modern Uses
For a matcha smoothie, blend 1 teaspoon of matcha powder with a cup of almond milk and toss in a banana and a handful of spinach or kale. Add ice for a refreshing, nutritious drink. Matcha lattes are always popular. Whisk 1 teaspoon of matcha with hot water, then add steamed milk and sweetener to taste.
For desserts, matcha can be incorporated into cookies, cakes, and even ice cream. Its unique flavor pairs well with both sweet and savory dishes.
Matcha can also be used in energy balls, yogurt, and salad dressings. For energy balls, mix matcha powder with oats, nuts, dates, and a bit of honey, then roll into bite-sized pieces.
Stirring matcha into yogurt or oatmeal not only boosts the nutritional content but also adds a delightful green hue and a subtle taste.
Buying and Storing Tips
When selecting matcha, look for a vibrant green color, fine texture, and a fresh, grassy aroma. Opt for ceremonial grade matcha for drinking, as it is of higher quality compared to culinary grade, which is more suitable for cooking.
To preserve its freshness, store matcha in an airtight container in a cool, dark place, such as a refrigerator. This helps prevent oxidation and maintains its flavor and nutritional benefits. Use within 1-2 months after opening.
Growing Matcha 🌱
The process of matcha growing began in Tang Dynasty China, during the 7th to 10th centuries. But it was popularized in Japan when a Zen monk named Eisai (1141-1215) brought the matcha production process to Kyoto. Matcha became popular throughout Japan and later throughout East Asia and from there around the world.
For much of the growing season, the tea bushes used to make matcha are covered with bamboo mats. This light deprivation gives the leaves a distinctive bright green color and a high concentration of biochemicals. The leaves are then dried flat and then blended and ground by the tea distributors.
Safety and Considerations 🚫
While matcha is generally safe for most people, it can cause side effects in some individuals, particularly those sensitive to caffeine. Potential side effects include gastrointestinal issues, headaches, and irritability. Pregnant and breastfeeding women should consult their healthcare provider before incorporating matcha into their diet due to its caffeine content.
Matcha contains a relatively high amount of caffeine compared to regular green tea, with up to 70 mg per cup. (Coffee typically contains 140-210 mg per cup). To avoid excessive caffeine intake, it is recommended to limit matcha consumption to 1-2 cups per day.
Some matcha sourced from China has been found to contain high levels of lead, which can pose health risks if consumed in large quantities. To minimize this risk, it is advisable to choose high-quality, organic matcha from reputable Japanese sources, where stringent agricultural practices ensure lower lead content.
Additionally, due to its high antioxidant levels, excessive consumption of matcha could interfere with certain medications or medical conditions. If you are currently under medical care, speak with your physician or pharmacist¹⁶.
Conclusion ✅
Incorporating matcha into your daily routine can significantly enhance your well-being whether you enjoy it as a traditional tea, a modern latte, or a vibrant ingredient in smoothies and desserts. Its versatility and potent health benefits make it an excellent addition to a balanced diet. Give matcha a try and experience the myriad of health benefits this remarkable green tea offers.
FAQ
Are matcha desserts healthy?
Matcha desserts and sweet matcha drinks are a nice treat and a great occasional indulgence. But the health benefits of the matcha are outweighed by the sugar and empty calories. Enjoying matcha desserts once in a while is fine, but they are best in moderation.
Can you add matcha powder to your morning coffee or tea?
Adding matcha powder to your morning coffee or tea is a great way to get an extra burst of antioxidants and beneficial nutrients. Be advised that adding the matcha powder will also add to the caffeine content in your morning beverage.
When is the best time to drink matcha?
Matcha’s caffeine and l-theanine combination make it a great choice for a breakfast drink. Japanese matcha drinkers may have up to 5 cups a day, but most American drinkers use 1-2. You should avoid drinking matcha within a few hours before bedtime, as it can cause sleep issues otherwise.
References
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7796401/
2. https://matcha.com/blogs/news/a-guide-to-different-matcha-grades-and-categories
3. https://pubmed.ncbi.nlm.nih.gov/18681988/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/
5. https://pubmed.ncbi.nlm.nih.gov/35111479/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2748751/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8794723/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5824026/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9792400/
10. https://pubmed.ncbi.nlm.nih.gov/32372444/
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9376390/
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7397003/
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5384166/
14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3459493/
