Matcha, a type of green tea, features a unique production process that results in higher concentrations of antioxidants and other beneficial compounds.
Consuming matcha can potentially yield numerous health benefits, such as improved cognitive function, cardiovascular health, and antioxidant support.
Research indicates that matcha may play a part in protecting against liver damage, and cancer, and even aiding weight loss efforts.
There are a few limitations or side effects to be aware of, such as the caffeine content and possible interactions with medications.
Matcha can be easily prepared and incorporated into your daily routine, and it’s crucial to choose a high-quality, organic powder for the best experience
Introduction
Matcha has been quite popular lately. Its unique taste and bright green color make it stand out. It’s a special type of green tea that comes from Japan. The way it’s made is supposedly the reason behind the several health benefits it is said to offer. This blog post will delve into all you need to know about matcha. From where matcha originated to its potential health perks and how to enjoy it – we will cover it all. So, let’s begin an exciting journey into the world of this magical green tea.
According to a recent study, consuming four cups of matcha tea daily significantly lowered diabetes risk variables, i.e., systolic blood pressure, body weight, and body mass index (BMI). You may consider consuming matcha tea, but in moderate amounts.
Matcha is a green tea in powder form. It comes from the Camellia sinensis plant. This is the same plant that black and oolong teas come from. What makes matcha special is how it’s grown. Farmers shade the tea plants to boost the production of good stuff like antioxidants and caffeine.
Once the leaves are harvested, the veins and stems are taken out. The rest of the leaf is ground into a fine powder that’s matcha! This means matcha packs in all the nutrients from the tea leaves and possibly has more antioxidants than regular green tea.
Because of its EGCG content, matcha may help lower blood glucose levels and reduce the amount of rapid glucose release in the digestive tract by inhibiting starch digestion.
Matcha, green, black, and oolong teas all come from the same plant. However, how matcha is made makes it unique. Let’s check out some key differences:
Colour: Matcha’s high chlorophyll content gives it a vibrant green color. Regular green tea is lighter and less bright.
Antioxidant content: Matcha’s ground leaf process packs in more antioxidants than green tea.
Preparation method: Unlike green tea, you drink the entire leaf with matcha because it’s whisked into the water.
Flavour: Matcha has a unique taste because of its rich nutrient profile. Some describe it as grassy and bitter, different from green tea.
Health Benefits of Matcha
1. High in Antioxidants
Antioxidants help to fight off harmful substances called free radicals that can harm our cells and lead to long-term illness. They’re produced as part of our normal body functions. But, things like pollution and smoking can cause more to be made. Antioxidants can help neutralize them. This helps to keep our cells and body healthy.
Research on the Role of Matcha in Boosting Health
Matcha is high in antioxidants, particularly a type called catechins. These help to fight off free radicals. They may also promote heart health and mental alertness. Drinking matcha regularly is proposed to lower the risk of health problems like high blood pressure, heart disease, and some cancers. More research should be done to confirm the use of matcha for these purposes…
2. May Help Protect the Liver
The liver is pretty important. It helps detox the body, breaks down meds, and processes nutrients. So, taking good care of it is vital.
Research on the Role of Matcha in Liver Health
Research shows that matcha could help keep your liver healthy. It’s even shown to help reduce liver enzyme levels in people with fatty liver disease. However, more research is needed to fully understand how matcha helps the liver.
Drinking matcha tea is thought may be beneficial for improving mental clarity and cognitive performance. The main ingredient in it is epigallocatechin gallate (EGCG). Consuming EGCG may increase insulin sensitivity, and reduce the generation of amyloid-β in the brain. These effects reduce neuroinflammation and avoid disorders such as Alzheimer’s disease.
Matcha has been linked to improved attention, quicker reaction times, and memory.
Research on the Role of Matcha in Memory and Cognitive Benefits
Studies show that stuff found in matcha – catechins and L-theanine – can help create a state of “alert calmness.” This helps you stay relaxed without feeling sleepy. They are also proposed to. protect brain cells and improve memory function, although further investigations are needed to confirm this benefit.
4. May Help Prevent Cancer
Matcha is rich in compounds that could help fight off cancer as shown in pre-lab studies.
Research on the Role of Matcha in Cancer Prevention
Early studies into matcha’s anti-cancer properties look promising. Research suggests the high amounts of EGCG in matcha could help stop certain cancer types, like colon and breast cancer, from developing. However, more detailed research is needed to confirm this.
5. May Promote Heart Health
Matcha’s high concentration of antioxidants can promote heart health. It is proposed that the catechins in matcha can help lessen the risk of heart disease and also help in keeping inflammation low, which can contribute to heart problems.
Research on Matcha’s Cardiovascular Benefits
Apart from catechins, matcha is also loaded with vitamins, minerals, and fiber. They all work together to keep your blood pressure and blood sugar levels healthy and lower cholesterol levels. They also help to prevent inflammation of arteries, keeping your heart happy and healthy. Matcha can prove to be great for your heart and this benefit must be explored further with large-scale human studies.
6. Aids in Weight Loss
Matcha is proposed to help in losing weight and burn off more calories.
Research on Matcha’s Impact on Metabolism and Fat Oxidation
Studies show that green tea extract, similar to matcha, can help boost your metabolism and increase the body’s ability to burn fat during exercise. When you consume matcha regularly along with a balanced diet and regular exercise, it helps burn more fat. One study found that women who drank matcha daily for three weeks saw a significant increase in fat burn during a brisk 30-minute walk, more such studies are needed.
Here’s a table for a quick look at the potential health benefits of matcha.
Potential Health Benefit
Matcha’s Role
High in antioxidants
Can help boost overall health and reduce the risk of illnesses
Supports brain function
Provides a balance of caffeine and L-theanine
Protects liver
May help reduce liver enzyme levels
Cancer prevention
Rich in EGCG, a potent anti-cancer compound
Promotes heart health
Known for its anti-inflammatory and antioxidant properties
Aids in weight loss
Stimulates metabolism and enhances fat oxidation
Easy Preparation and Consumption of Matcha
Have you heard about the health benefits of matcha but are unsure how to prepare or consume it? Don’t worry! Adding matcha to your daily routine can be super simple. And there are many yummy recipes out there!
1. Traditional Matcha Tea Preparation
To make traditional matcha tea, sift 1-2 teaspoons (or 2-4 grams) of matcha powder into a bowl or cup. Add 2 ounces (or 59 ml) of hot water. Whisk it gently until it’s mixed well and frothy. You can add more water or use less matcha for a weaker tea or do the opposite for a stronger one.
2. Matcha Lattes and Smoothies
Fancy a creamy drink? Make a matcha latte using your choice of milk. Mix matcha powder with hot water, and top it up with steamed milk. You can also add matcha to your smoothies. Mix it with your pick of fruits and veggies. What you get will be a tasty, nutritious treat!
3. Incorporating Matcha into Recipes
Matcha is great in both savory and sweet dishes. Think cookies, cakes, salad dressings, and sauces. Plus, adding matcha gives your dishes an exciting colour change! Play around with matcha in your kitchen to create unique food and enjoy its potential health benefits.
Side Effects and Risks of Matcha Consumption
Just like with anything, too much matcha may come with risks. It’s key to understand these to make the best choices about your diet.
1. Caffeine Content in Matcha
Let’s start with caffeine. Matcha has more of it than most green teas and even some coffee. Too much can mean anxiety, a racing heart, nausea, headache, or disrupted sleep. It’s best to have it earlier in the day and in moderation.
2. Possible Interactions with Medications
Catechins in matcha may interfere with medicines, especially blood thinners. Always talk to your healthcare provider before you include matcha in your diet if you take medication.
3. Who Should Limit or Avoid Matcha
Some people need to be more careful with matcha. That includes those who are pregnant or breastfeeding. People with a history of kidney stones or digestion issues should also be mindful. The oxalate in matcha could make these conditions worse. It’s advisable to consult your healthcare professional before incorporating matcha into your diet in case you suffer from any medical condition.
Without a doubt, matcha is unique among teas. With its rich history, unique flavor, and potential health benefits, it’s not hard to see why. It’s packed with antioxidants. It may help support brain function, heart health, liver function, and even weight loss. You can enjoy matcha in many ways, be it traditional tea, lattes, smoothies, or baked goodies. That said, make sure you don’t forget about possible issues that may occur due to its high caffeine content, potential interactions with medicines, and concerns with certain medical conditions. In these cases, it’s advised to consult your healthcare provider.
Using in moderation and choosing top quality, organic matcha is the way to get the most from this powerful green tea.
Frequently Asked Questions (FAQ)
What are the benefits of matcha?
Matcha potentially offers a ton of health benefits because it’s loaded with antioxidants. It may boost brain function, promote a healthy heart, protect the liver, help reduce the risk of certain cancers, and help with weight management.
Does matcha burn belly fat?
There’s no clear-cut answer. But matcha is proposed to boost your metabolism. So, along with a healthy diet and regular workouts, it may support overall weight loss.
Does drinking matcha have any disadvantages or risks?
Too much matcha might lead to anxiety or jitters because of its caffeine content. It could also interact with some medicines. People with kidney stones should be careful too. Moderation is key here, and always consult your healthcare provider if you’re unsure.
Is it safe to consume matcha daily?
For most healthy adults, 1-2 cups of matcha or up to 2 teaspoons of matcha powder a day is perfectly fine. But do speak to your healthcare provider if you’re pregnant, breastfeeding, or have health concerns.
Can matcha improve skin health?
Matcha is high in antioxidants which may help protect your skin against damage. It may promote the making of collagen and even help with inflamed skin conditions. However, these benefits need to be confirmed by further research.
What is the best way to prepare matcha tea?
The classic way is to whisk 1-2 teaspoons of sifted matcha powder with 2 ounces (or 59 ml) of hot water until frothy. If you want it weaker or stronger, just change the amount of water and matcha to suit your taste.
References:
National Center for Biotechnology Information (NCBI). Beneficial effects of green tea: A literature review [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614
National Center for Biotechnology Information (NCBI). Determination of catechins in matcha green tea by micellar electrokinetic chromatography [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/14518774
National Center for Biotechnology Information (NCBI). A 3-day EGCG supplementation reduces interstitial lactate concentration in the skeletal muscle of overweight subjects [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/26647963
National Center for Biotechnology Information (NCBI). Antioxidant Properties and Nutritional Composition of Matcha Green Tea [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231151
PubMed. Effects of Vitamin B Complex and Vitamin C on Human Skin Cells: Is the Perceived Effect Measurable? [Internet]. [cited 2023 Oct 16]. Available from: https://pubmed.ncbi.nlm.nih.gov/29672394
National Center for Biotechnology Information (NCBI). Anti-Stress, Behavioural and Magnetoencephalography Effects of an l -Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728665
National Center for Biotechnology Information (NCBI). An intervention study on the effect of matcha tea, in drink and snack bar formats, on mood and cognitive performance [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/28784536
National Center for Biotechnology Information (NCBI). Epigallocatechin Gallate (EGCG) Is the Most Effective Cancer Chemopreventive Polyphenol in Green Tea [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509513
National Center for Biotechnology Information (NCBI). A systematic review of green tea epigallocatechin gallate in reducing low-density lipoprotein cholesterol levels of humans [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/27324590
National Center for Biotechnology Information (NCBI). Effects of Matcha Green Tea Powder on Cognitive Functions of Community-Dwelling Elderly Individuals [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760932
National Center for Biotechnology Information (NCBI). Matcha Green Tea Exhibits Bactericidal Activity against Streptococcus pneumoniae and Inhibits Functional Pneumolysin [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8698834
National Center for Biotechnology Information (NCBI). The therapeutic potential of matcha tea: A critical review on human and animal studies [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9792400
National Center for Biotechnology Information (NCBI). The effects of the aqueous extract and residue of Matcha on the antioxidant status and lipid and glucose levels in mice fed a high-fat diet [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/26448271
National Center for Biotechnology Information (NCBI). The Beneficial Effects of Antioxidants in Health and Diseases [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7857719
National Center for Biotechnology Information (NCBI). The effect of green tea intake on risk of liver disease: a meta analysis [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4538013
PubMed. Effects of green tea or green tea catechin on liver enzymes in healthy individuals and people with nonalcoholic fatty liver disease: A systematic review and meta-analysis of randomized clinical trials [Internet]. [cited 2023 Oct 16]. Available from: https://pubmed.ncbi.nlm.nih.gov/32067271
National Center for Biotechnology Information (NCBI). Green Tea Consumption Affects Cognitive Dysfunction in the Elderly: A Pilot Study [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4210905
National Center for Biotechnology Information (NCBI). Health Benefits and Chemical Composition of Matcha Green Tea: A Review [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7796401
National Center for Biotechnology Information (NCBI). Matcha green tea (MGT) inhibits the propagation of cancer stem cells (CSCs), by targeting mitochondrial metabolism, glycolysis and multiple cell signalling pathways [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6128439
National Center for Biotechnology Information (NCBI). Coffee and Green Tea Consumption and Cardiovascular Disease Mortality Among People With and Without Hypertension [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9939061
PubMed. Matcha Green Tea Powder does not Prevent Diet-Induced Arteriosclerosis in New Zealand White Rabbits Due to Impaired Reverse Cholesterol Transport [Internet]. [cited 2023 Oct 16]. Available from: https://pubmed.ncbi.nlm.nih.gov/34391214
PubMed. The effect of green tea supplementation on obesity: A systematic review and dose-response meta-analysis of randomized controlled trials [Internet]. [cited 2023 Oct 16]. Available from: https://pubmed.ncbi.nlm.nih.gov/32372444
PubMed. The safety of green tea and green tea extract consumption in adults – Results of a systematic review [Internet]. [cited 2023 Oct 16]. Available from: https://pubmed.ncbi.nlm.nih.gov/29580974
National Center for Biotechnology Information (NCBI). Human exposure asseessment to different arsenic species in tea [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/25526572
National Center for Biotechnology Information (NCBI). Organochlorine pesticide residues in tea and their potential risks to consumers in Ethiopia [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8340115
National Center for Biotechnology Information (NCBI). Caffeine Enhances Memory Performance in Young Adults during Their Non-optimal Time of Day [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5107567
PubMed. Matcha consumption maintains attentional function following a mild acute psychological stress without affecting a feeling of fatigue: A randomized placebo-controlled study in young adults [Internet]. [cited 2023 Oct 16]. Available from: https://pubmed.ncbi.nlm.nih.gov/33744591
PubMed. Effects of Daily Matcha and Caffeine Intake on Mild Acute Psychological Stress-Related Cognitive Function in Middle-Aged and Older Adults: A Randomized Placebo-Controlled Study [Internet]. [cited 2023 Oct 16]. Available from: https://pubmed.ncbi.nlm.nih.gov/34067795
PubMed. An intervention study on the effect of matcha tea, in drink and snack bar formats, on mood and cognitive performance [Internet]. [cited 2023 Oct 16]. Available from: https://pubmed.ncbi.nlm.nih.gov/28784536
National Center for Biotechnology Information (NCBI). Neuroprotective Effects of Quercetin in Alzheimer’s Disease [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7023116
PubMed. Green tea consumption and risk of cardiovascular and ischemic related diseases: A meta-analysis [Internet]. [cited 2023 Oct 16]. Available from: https://pubmed.ncbi.nlm.nih.gov/26318390
PubMed. The effects of the aqueous extract and residue of Matcha on the antioxidant status and lipid and glucose levels in mice fed a high-fat diet [Internet]. [cited 2023 Oct 16]. Available from: https://pubmed.ncbi.nlm.nih.gov/26448271
National Center for Biotechnology Information (NCBI). Potential Therapeutic Targets of Epigallocatechin Gallate (EGCG), the Most Abundant Catechin in Green Tea, and Its Role in the Therapy of Various Types of Cancer [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7397003
National Center for Biotechnology Information (NCBI). (−)-Epigallocatechin-3-Gallate Inhibits Colorectal Cancer Stem Cells by Suppressing Wnt/β-Catenin Pathway [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5490551
PubMed. The therapeutic potential of matcha tea: A critical review on human and animal studies [Internet]. [cited 2023 Oct 16]. Available from: https://pubmed.ncbi.nlm.nih.gov/36582446
PubMed. Intake of sugar-sweetened beverages and weight gain: a systematic review [Internet]. [cited 2023 Oct 16]. Available from: https://pubmed.ncbi.nlm.nih.gov/16895873
National Center for Biotechnology Information (NCBI). Matcha green tea targets the gut–liver axis to alleviate obesity and metabolic disorders induced by a high-fat diet [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9376390
PubMed. Matcha Green Tea Drinks Enhance Fat Oxidation During Brisk Walking in Females [Internet]. [cited 2023 Oct 16]. Available from: https://pubmed.ncbi.nlm.nih.gov/29345213
PubMed. A Prospective Non-Randomized Open-Label Comparative Study of The Effects of Matcha Tea on Overweight and Obese Individuals: A Pilot Observational Study [Internet]. [cited 2023 Oct 16]. Available from: https://pubmed.ncbi.nlm.nih.gov/35921023
National Center for Biotechnology Information (NCBI). Matcha Green Tea Alleviates Non-Alcoholic Fatty Liver Disease in High-Fat Diet-Induced Obese Mice by Regulating Lipid Metabolism and Inflammatory Responses [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8226714
National Center for Biotechnology Information (NCBI). Salubrious Effects of Green Tea Catechins on Fatty Liver Disease: A Systematic Review [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949532
National Center for Biotechnology Information (NCBI). Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118
National Center for Biotechnology Information (NCBI). Effects of Daily Matcha and Caffeine Intake on Mild Acute Psychological Stress-Related Cognitive Function in Middle-Aged and Older Adults: A Randomized Placebo-Controlled Study [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8156288
National Center for Biotechnology Information (NCBI). Evaluation of the combination effect of rutin and vitamin C supplementation on the oxidative stress and inflammation in hemodialysis patients [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9493033
National Center for Biotechnology Information (NCBI). Association between tea consumption and prevention of coronary artery disease: A systematic review and dose-response meta-analysis [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9729734
PubMed. Association between green tea/coffee consumption and biliary tract cancer: A population-based cohort study in Japan [Internet]. [cited 2023 Oct 16]. Available from: https://pubmed.ncbi.nlm.nih.gov/26530716
National Center for Biotechnology Information (NCBI). The Impact of Tannin Consumption on Iron Bioavailability and Status: A Narrative Review [Internet]. [cited 2023 Oct 16]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5998341
Medically reviewed by Dr Rajeev Singh 
Last updated: Apr 18, 2024
Comments