Matcha — Even More Powerful Than Regular Green Tea?

What is matcha?

Matcha and regular green tea both come from theCamellia sinensisplant, which is native to China.

However, matcha is grown differently than regular green tea. The tea bushes are shielded from sunlight for 20–30 days before harvest.

The shade triggers an increase in chlorophyll levels, which turns the leaves a darker shade of green and increases the production of amino acids.

After harvesting, the stems and veins are removed from the leaves. They are then stone-ground into a fine, bright green powder known as matcha.

Because the whole leaf powder is ingested, matcha contains more of some substances — such as caffeine and antioxidants — than green tea.

One typical 2–3-ounce serving of standard matcha, made from 1/2–1 teaspoon of powder, generally packs about 70 mg of caffeine (3).

This issignificantly higherthan a cup (237 mL) of regular green tea, which provides 35 mg of caffeine.

Caffeine content also varies based on how much powder you add.

Matcha, which can have a grassy and bitter taste, is often served with asweeteneror milk. Matcha powder is also popular in smoothies and baking.

SUMMARY

Matcha is a type of powdered, high quality green tea. Grown and prepared differently than regular green tea, it has higher amounts of caffeine and antioxidants.

How is it prepared?

While regular tea is made from soaked leaves, matcha is made from ground whole leaves.

It’s usually prepared in the traditional Japanese way. The tea is measured with a bamboo spoon, or shashaku, into a heated tea bowl known as a chawan.

Hotwater(about 158°F or 70°C) is then added to the bowl. The tea is whisked with a special bamboo whisk, called a chasen, until it becomes smooth with froth on top.

Matcha can be prepared in several consistencies:

• Standard.Most people mix 1 teaspoon of matcha powder with 2 ounces (59 mL) of hot water.
• Usucha (thin).This thinner version uses about 1/2 teaspoon of matcha mixed with 3–4 ounces (89–118 mL) of hot water.
• Koicha (thick).Sometimes used in Japanese tea ceremonies, this thick version uses 2 teaspoons of matcha per 1 ounce (30 mL) of hot water. There is no foam, and a higher grade of matcha is required.

Remember that you don’t need special equipment to make a good cup of matcha. A cup, a teaspoon, and a small whisk will do just fine.

SUMMARY

To prepare matcha tea, mix 1 teaspoon of powder with 2 ounces (59 mL) of hot — but not boiling — water. Use a whisk to make a smooth drink with froth on top.

Health benefits of matcha

Since matcha is simply a variety of green tea, it has most of the same health benefits.

However, because matcha is more concentrated in antioxidants, a single cup (237 mL) may be equivalent to about 3 cups (711 mL) of regular green tea.

Human studies on matcha specifically are limited, but an older animal study suggests that it may reduce the risk of kidney and liver damage while lowering blood sugar, triglyceride, and cholesterol levels ( 4 ).

Here are the main health benefits associated with drinking matcha green tea.

Packed with antioxidants

Dietaryantioxidantscounteract free radicals in your body, protecting cells and tissues from damage.

Matcha is very high in antioxidants, especially catechins. Its most powerful catechin is epigallocatechin gallate (EGCG).

EGCG在动物身上也已经有了很广泛的研究。这米ayreduce inflammationin your body, help maintain healthy arteries, and promote cell repair (5).

What’s more, whole leaf teas contain more antioxidants than tea bags or ready-to-drink products (6).

One study found that matcha contains up to 10 times more antioxidants than regular green tea (3).

The proportion of beneficial compounds in matcha tea has also been shown to increase in tea collected during the second and third harvest (Daily Matcha) as opposed to the first and second harvest (Traditional Matcha) ( 7 ).

May reduce your risk of heart disease

Heart disease is the biggest cause of death worldwide. Many factors are known to increase heart disease risk ( 8 ).

Drinking green tea may help improve several of these risk factors, including total cholesterol, LDL (bad) cholesterol,triglyceride, and blood sugar levels ( 9 , 10 , 11 ).

Studies show that people who drink green tea have up to a 31%lower risk of heart diseasethan those who don’t ( 12 , 13 ).

This is mainly attributed to the antioxidants and plant compounds in green tea, which are found in even higher amounts in matcha.

May aid weight loss

Green tea has often been associated withweight loss. In fact, it’s a common ingredient inweight loss supplements.

However, keep in mind that green tea is only a very small piece of the weight loss puzzle — and not all studies agree that it helps.

Human studies suggest that green tea increases your total calories burned by boosting your metabolic rate, though the evidence has not been consistent. (14, 15 , 16 ).

A 2012 review concluded that the weight loss effects of green tea are so small that they are not of clinical importance ( 17 ).

May boost relaxation and alertness

In addition to being a great source of antioxidants, green tea contains a unique amino acid called L-theanine.

In fact, matcha boasts much higher levels of L-theanine than other types of green tea.

L-theanine may increase alpha waves in your brain. These waves are linked to mental relaxation and may help counteract stress signals (18, 19 ).

L-theanine also modifies the effects of caffeine in your body, increasing alertness without causing the drowsiness that often follows coffee consumption.

Thus, matcha tea may provide a milder and longer lasting buzz thancoffee( 20 ).

L-theanine can also increase the number of feel-good chemicals in your brain, leading to improved mood,memory, and concentration ( 21 ).

L-theanine has also been shown to increase glutathione, an antioxidantthat counteracts free radicals and protects neurons and other cells ( 22 ).

Furthermore, studies indicate that powdered green tea may improve brain function and reduce age-related mental decline in older adults ( 23 ).

SUMMARY

Matcha is loaded with antioxidants and offers numerous health benefits, potentially reducing heart disease risk while aiding weight loss, relaxation, and alertness.

Safety and side effects

Some side effects and risks are associated with matcha consumption.

Because matcha is highly concentrated with both beneficial and harmful substances, drinking more than 2 cups (474 mL) per day is generally not recommended.

Contaminants

By consuming matcha powder, you are really ingesting the whole tea leaf — along with everything it contains.

Matcha leaves may harbor contaminants — including heavy metals,pesticides, and fluoride — from the soil in which the plant grows (24, 25 ).

Usingorganicmatcha may reduce your risk of exposure to pesticides, but even organic leaves may still contain substances from the soil that are harmful when ingested in large amounts.

Liver and kidney toxicity

Matcha contains about three times more antioxidants than high quality regular green tea.

As such, 2 cups (474 mL) of matcha may provide the same amounts of plant compounds as 20 cups (4.74 liters) of other green teas(3).

While individual tolerance varies, consuming high levels of the plant compounds found in matcha may causenauseaand symptoms of liver or kidneytoxicity( 26 , 27 ).

Though some studies show symptoms of toxicity, others demonstrate potential protective effects. Some research also suggests thatEGCG from green tea might protect against kidney toxicity ( 27 ).

SUMMARY

它是not recommended to drink more than 2 cups (474 mL) of matcha per day. Matcha packs extremely large amounts of many plant compounds and may harbor contaminants from the soil or environment.

Matcha is healthier than regular green tea

Matcha is a special, powerful form ofgreen tea. It comes from the same plant but is grown and prepared very differently.

Since the leaves are ground into powder, you end up consuming the whole leaf.

For this reason, matcha may haveeven more benefitsthan regular green tea. Just make sure not to consume more than 2 cups (474 mL) per day.