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Matcha 101 Nutrition Health Benefits Side Effects and More
By Valencia HigueraMedically Reviewed by Kelly Kennedy, RDNReviewed: October 17, 2022Medically ReviewedMatcha contains L-theanine, an amino acid that may help promote relaxation.Irina Istomina/Getty ImagesWith its vibrant color and delicious flavor, matcha isn’t your ordinary green tea. Green tea is widely known as a healthy drink for the body. But what if you could get a bigger nutritional punch out of each cup? It might come as a surprise, but green tea doesn’t only come in a tea bag. It’s also available as a ground powder called matcha. If you’ve never heard of matcha, here’s everything you need to know about this type of green tea. What Is Matcha and Where Does the Powder Come From br class lsbr
Matcha and green tea come from the Camellia sinensis plant. (1) But while green tea refers to the actual leaves, matcha is the ground powder of green tea leaves. You can drink matcha the same way you can drink regular green tea. The primary difference is that green tea bags are first steeped in hot water, whereas matcha grounds are added to water and traditionally mixed with a bamboo whisk (although a milk frother is often used). (2) Even though green tea is enjoyed all over the world, it’s mostly produced in China and Japan. Matcha, on the other hand, is most closely associated with Japan, where it’s been consumed as a ceremonial tea for centuries. (2) Tea plants are kept underneath a tarp to reduce the amount of sun exposure. Less sunlight and more shade increases the intensity of chlorophyll, which is the green pigment found in plants. This is what gives matcha its vibrant green color. (2) After harvesting, leaves are steamed, dried, sorted, and then ground into a fine powder. Most Recent in Diet and Nutrition
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Nutritional Facts of Matcha What s in the Trendy Powder
In its pure form, matcha contains no sugar or other added ingredients. Here’s the nutritional breakdown for 1 teaspoon (tsp) of matcha: (3)10 calories (cal)0 g protein1 g carbohydrate1 g dietary fiber (4 percent DV)0 milligrams (mg) of iron How Healthy Is Matcha What It May Do for Your Body
Some people are constantly on the lookout for natural ways to improve their overall well-being. If you’re already convinced of the benefits of green tea, then you’ll love what matcha may have to offer. Good Source of Antioxidants
Antioxidants occur naturally in different types of foods and drinks, such as fruits, vegetables, coffee, and tea. These substances contribute to better health by inhibiting oxidation. (4) Free radicals are atoms that have unpaired electrons and can cause damage in the body as a result. Antioxidants can lend an extra electron to make these atoms no longer free radicals. In this way, they can help lower the risk of chronic illness and slow aging. (4)More on Foods to Fight Oxidative Damage 5 Foods to Help Fight Cancer
May Help Prevent Certain Cancers
It’s also worth noting that matcha contains a high amount of a specific antioxidant known as catechin EGCg, which is specifically found in superfoods like green tea. This antioxidant has properties that may help fight certain kinds of cancer, as well as help inhibit the growth of tumors. (2,4) Promotes Relaxation
Everyone needs a little relaxation, but it’s hard to unwind when your mind is in overdrive. If you need help in this department, add matcha to your diet. Matcha is an excellent source of L-theanine, an amino acid that may help lower stress and anxiety levels, and promote relaxation. In fact, past research in animals and humans indicates that a dose of 250 to 400 mg of L-theanine per day may improve sleep. (5) There’s 14.3 mg of L-theanine in 1 g of matcha. (4) Offers a Potential Mood Booster
L-theanine doesn’t only aid in promoting feelings of calmness and relaxation. It can also helps boost the production of dopamine and possibly serotonin in certain situations, which are feel-good brain hormones. This may lead to a better mood, and you could potentially enjoy cognitive benefits, like improved memory and concentration. (2,5) Helps Oxygenate the Body
The body has a natural detoxification system to remove toxins from the body, and the liver is the first line of defense in this process. It converts toxic substances into harmless substances so they can be released into the bloodstream and then removed from the body through urination. The liver needs oxygen to function properly; and compared with other types of tea leaves, matcha contains a higher level of the antioxidant chlorophyll, which helps carry more oxygen to tissue and organs. (2,6,7) Promotes Heart Health and Lowers Glucose Level
Matcha doesn’t only have the potential to strengthen your immunity and increase energy, its antioxidant effect may also reduce triglyceride levels, lower bad cholesterol, and reduce the risk of heart attack and stroke. Matcha may also decrease blood sugar levels in people with diabetes. (4) Editor s Picks on Tea
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Is Matcha Good or Bad for Weight Loss
A question remains: Can matcha help you lose weight? The truth is there’s no miracle drug or tea to get rid of excess pounds. If you want to lose a significant amount of weight, you’ve got to adopt a healthier diet and become more physically active. The fact that one cup of matcha is extremely low in calories helps. You can drink several cups of this beverage without packing on the pounds, making it a great alternative to caloric, sugary sodas and fruit juices. It can also help keep you well-hydrated, which is helpful for weight loss. Thirsty Try One of These 11 Refreshing Alternatives to Soda
Soda is packed with invisible calories and sugar that can increase your risk for obesity and other potentially serious health conditions. Next time you need to quench your thirst, opt for one of these healthier options.Read More What Are the Different Types of Matcha You Can Try
Not all matcha is created equal. There are different grades and types depending on their usage. For example: (8) Ceremonial Grade for Tea
This is the highest quality of matcha or green tea powder available. Compared with other types, ceremonial-grade matcha is more vibrant in color and has a finer texture. This type of matcha is exclusively for tea, and as per the U.S. Department of Agriculture’s MyPlate guidelines, can be a boost your health. It’s also naturally sweet, so you don’t have to add sweeteners or ingredients. One-half teaspoon (tsp) is enough for an 8-ounce (oz) cup of tea. This matcha isn’t used for cooking or baking. (8) Matcha tea is categorized as thick (koicha) or thin (usucha). Usucha is prepared with more water and less tea, whereas koicha contains less water and more tea. (9) Culinary Grade for Cooking or Adding to Drinks
Want to prepare a dish using matcha? This is possible, but make sure you use a culinary grade which is easier to combine with other ingredients. (8) This is ideal for preparing a green tea latte or a matcha smoothie. Use about 1 to 2 tsp in 8 oz of water. The five grades of culinary matcha include: (8)Premium: fine texture, easily dissolves in waterCafé: fine texture, blends well, strong flavorIngredient: often combined with milk and other dairy products, perfect for smoothies and lattesKitchen: darker color, astringent flavorClassic: widely available, strong flavor More Drinks and Ingredients Like Matcha
CaffeineCoffeeKombucha Regular Green Tea vs Matcha Tea Which Is Better for You
Green tea and matcha tea are both good for you. But if you must choose one over the other, matcha is the clear winner. Because ordinary, everyday green tea is made by steeping a tea bag in hot water, you don’t ingest all of the nutrients from the tea leaves. Instead, you lose some of these nutrients when you throw away the used tea bag. (2,4) Matcha tea, on the other hand, is brewed from entire leaves. When you ingest these whole leaves, you get 100 percent of the possible nutritional benefits — including 137 times more than antioxidants than green tea. (10) That’s not to downplay the benefits of regular green tea — it’s the next best thing when matcha isn’t available. According to the U.S. Department of Agriculture, 16 oz of unsweetened green tea contains 5 calories and 40 mg of potassium. (11) Most Popular in Diet and Nutrition
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How to Select and Store Matcha for the Most Health Perks
Don’t buy just any type of matcha. Whether you’re buying matcha from a retail store or online, know your suppliers. Look specifically for matcha powder from Japan to ensure the powder has been properly grown, processed, and harvested in the right environment. (12) You can tell the quality of matcha by looking at its color. A dull green color is indicative of a low-quality powder. But if the matcha is a vibrant green, it’s a higher quality. Other signs of high-quality matcha include: (12)natural sweet, grassy flavor (only slightly bitter)sweet, grassy smellfine, small particles with a smooth textureno added sugar or ingredients Keep in mind that while matcha doesn’t spoil, it can lose freshness after a couple of months, so consume it soon after opening. The powder also needs proper storage. (13) After opening the package, keep it in a sealed, airtight bag, preferably in your refrigerator. (13) The Health Benefits and Risks of Green Tea for People With Type 2 Diabetes
This nutritious drink can be a boon to your blood sugar levels if enjoyed plain from the bag, but people with type 2 diabetes should also be aware of other potential health risks linked with green tea.Article Other Ways to Enjoy Matcha in Your Diet — and in Your Beauty Routine
Although matcha is commonly brewed to make tea, this isn’t the only use for the powder. Other Ways to Eat Matcha
As previously mentioned, it can also be used for cooking, and there are several items you can whip up with this powder. Put it in smoothies, oatmeal, or ice cream, or add matcha to your favorite yogurt. The Potential Beauty Benefits of Matcha
Because matcha is a natural powerful antioxidant, it can also help beautify your skin. Prepare a homemade matcha facial mask using ingredients in your kitchen. (14) For example, combine 1 tsp of matcha with 1 tsp of honey. Apply the mask to your face and rinse off after a few minutes to moisturize your skin.More on Smart Skincare 5 Simple Ways to Help Protect Your Skin
If you have a problem with acne, combine matcha with crushed dill leaves and diluted lemongrass oil. Apply the mask to your face to treat acne blemishes. If you’re not a DIYer, purchase matcha facial products. These may even out your skin tone, slow skin aging, exfoliate, heal blemishes, and moisturize the skin. (14) Matcha Side Effects Be Aware of Its Caffeine Content
Yes, matcha has numerous possible health benefits. Still, it is a form of green tea, which contains caffeine. So you must drink in moderation. One gram of matcha (about ½ teaspoon) has about 35 mg of caffeine, and most adults can safely consume up to 400 mg of caffeine per day. (2) Therefore, you might be able to have up to 5 ½ tsp, about 10 brewed cups, of matcha per day with no problem.More on Healthy Tea 5 Gut-Soothing Teas for People With Ulcerative Colitis
Pregnant and nursing mothers should limit caffeine consumption to 200 mg per day (the amount in about 3 tsp of matcha). (15) Caffeine is not recommended for children. (15) You should also limit consumption if you are sensitive to caffeine. Signs of caffeine overload can include headaches, insomnia, irritability, heart palpitations, and diarrhea. Matcha Top Sellers on Amazon
Here are a few recommendations if you’re in the market for matcha powder: Culinary
Jade Leaf Organic Japanese Matcha Culinary Grade Matcha Wellness Green Tea Power Organic Matcha Superior Culinary The Oriental Organic Tea Company Matcha Premium Culinary Grade Ceremonial
Jade Leaf Organic Ceremonial Matcha Matcha Organics Japanese Matcha Premium Ceremonial Grade Akira Organic Matcha Ceremonial Grade One Last Thing About Matcha and What It s Good for
You can’t put a price on good health. So whether you’re looking to reduce your risk of chronic illness, feeling better mentally, or speeding up your metabolism, matcha could be an excellent choice for improving your overall well-being as part of a well-balanced diet and physically active lifestyle. NEWSLETTERS Sign up for our Diet and Nutrition Newsletter
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Matcha and Sencha Differences. Sei Mee Tee.About Our Matcha for Energy, Detox, Weight Loss, and Concentration. Matcha Source.Matcha Organic Powder, Matcha. U.S. Department of Agriculture. May 23, 2022.Health Benefits of Matcha Tea. Matcha Source.Williams J, Kellett J, Roach PD, et al. L-Theanine as a Functional Food Additive: Its Role in Disease Prevention and Health Promotion. Beverages. May 30, 2016.The Benefits of Chlorophyll. Dr. Janet Starr Hull Alternative Health & Nutrition.What Does the Liver Do? UPMC: Children’s Hospital of Pittsburgh.Discover the Different Grades of Matcha Green Tea Powder. Epic Matcha.All About Koicha. Mizuba Tea Co. May 19, 2017.Matcha vs. Green Tea: What’s the Difference? Which Is Healthier? Epic Matcha. December 7, 2021.Beverages, Tea, Green, Brewed, Regular. U.S. Department of Agriculture. April 1, 2019.Best Matcha Tea Powder — A Complete Matcha Buyer’s Guide. Zen Green Tea.10 Benefits of Matcha Green Tea Powder. Teami.Caffeine: How Much Is Too Much? Mayo Clinic. March 19, 2022.Caffeine In Pregnancy. March of Dimes. April 2020. Additional SourcesYes, Drinking More Water May Help You Lose Weight. Johns Hopkins University. January 15, 2020.Show Less The Latest in Diet & Nutrition
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