Matcha 101: What Is Matcha and What Are the Health Benefits of Matcha Tea?
May 06, 2023
Matcha has become increasingly popular in recent years as a healthy beverage option. This vibrant green powder is a traditional Japanese green tea that has been used for centuries in tea ceremonies but has recently gained mainstream attention for its numerous health benefits. In this article, we will take a closer look at what matcha is, how it's made, how it differs from other types of green tea, and what are its potential health benefits.
What is Matcha?
Matcha is a finely ground powder made from shade-grown green tea leaves. The tea plants that are used to produce matcha are carefully grown in the shade for several weeks before harvest, which results in leaves that are high in chlorophyll and other nutrients. (1) After being harvested, the leaves are steamed, dried, and then finely ground into a powder using traditional stone mills. This process ensures that the tea powder retains its bright green color and fresh flavor.
How is Matcha Different from Green Tea?
Matcha is made from the same tea plant (Camellia sinensis) as other types of green tea, but the growing and processing methods used to make matcha are unique. Unlike other types of green tea, the leaves used to make matcha are cultivated in the shade, which alters the flavor and nutrient profile of the tea. Additionally, unlike other teas where the leaves are steeped in hot water and then discarded, with matcha, you actually consume the whole leaf, making it a more potent source of nutrients and antioxidants. (1)
What Are the Nutrients and Compounds in Matcha?
Matcha is packed with nutrients and beneficial compounds, including:
- Catechins: Matcha is particularly high in a type of antioxidant called catechins, which have been linked to a range of potential health benefits. (1)
- L-Theanine: Matcha is also rich in L-theanine, an amino acid that has been shown to promote relaxation and reduce stress. (1)
- Caffeine: Although matcha contains caffeine, the levels are generally lower than those found in coffee or other caffeinated beverages. The combination of caffeine and L-theanine in matcha is believed to produce a more sustained and stable energy boost compared to coffee. (1)
What Are the Health Benefits of Matcha?
Matcha has been touted for its potential health benefits, which include:
Antioxidant Properties
Matcha is packed with antioxidants, which are compounds that help protect cells from oxidative stress and damage caused by free radicals. (2) In particular, matcha is high in a type of antioxidant called catechins, which are more concentrated in matcha than in other types of green tea. Catechins have been shown to have anti-inflammatory, anti-carcinogenic, and anti-aging properties. (3)
Improved Brain Function
Matcha contains both caffeine and L-theanine, which work together to promote improved brain function. (4) While caffeine can increase alertness and focus, it can also cause jitters and a crash after it wears off. L-theanine, however, promotes relaxation and a sense of calm. The combination of caffeine and L-theanine in matcha has been shown to improve cognitive function, including memory and attention. (4)
One study found that consuming matcha improved attention and reaction time during a cognitive task compared to a placebo group. Another study found that matcha helped to increase alpha brain wave activity, which is associated with relaxation and reduced stress.
Lower Risk of Heart Disease
Some studies have found that the regular consumption of green tea, including matcha, may help to reduce the risk of heart disease. (5) One way that matcha may benefit heart health is by reducing blood pressure. In a study of 19 people, drinking matcha tea was associated with a significant decrease in both systolic and diastolic blood pressure. (6)
Matcha may also help to lower levels of LDL cholesterol, a major risk factor for heart disease. In one study, drinking green tea for 12 weeks resulted in a notable decrease in LDL cholesterol levels. (7) Additionally, matcha has been shown to improve endothelial function, which is the ability of blood vessels to relax and dilate properly, and is a significant factor in maintaining good heart health.
Weight Loss
Some research has suggested that consuming matcha may help to boost metabolism and aid in weight loss efforts. One study found that consuming green tea extract (which contains the same compounds as matcha) increased calorie burning by 4% over a 24-hour period. (8)
Additionally, matcha contains a compound called EGCG (epigallocatechin gallate), which has been shown to have thermogenic properties. This means that it can help to boost metabolism and promote fat burning. While matcha is not a magic weight loss solution, it can be a helpful addition to a healthy diet and exercise routine.
Promotes Detoxification
Matcha is a natural source of chlorophyll, a pigment that gives plants their green color. Chlorophyll has been shown to have detoxifying properties, as it helps to remove toxins and heavy metals from the body. (9)
One study found that consuming green tea containing catechins and caffeine resulted in increased urine output and excretion of toxins in healthy individuals. This suggests that green tea, including matcha, may be helpful for supporting natural detoxification processes in the body. (10)
Supports Breast and Prostate Health
Matcha is high in polyphenols, compounds that have anti-inflammatory and antioxidant properties. These properties may help to reduce the risk of certain diseases and promote overall health. While more research is still needed to fully understand the relationship between matcha consumption and breast and prostate health, the potential benefits of polyphenols in matcha suggest that it may be a beneficial addition to a healthy diet for these purposes. Additionally, matcha is a natural source of vitamins and minerals, including vitamin C, selenium, and zinc, which are important nutrients for maintaining healthy breast and prostate function.
Promotes Healthy Blood Sugar Levels
Matcha may also help to promote healthy blood sugar levels. The polyphenols in matcha, including catechins and EGCG, have been found in several studies to improve insulin sensitivity and glucose metabolism. (11) This suggests that incorporating matcha into your diet may help way to support healthy blood sugar levels.
Is Matcha Good for You?
Overall, matcha can be a healthy addition to your diet, especially if you're looking for a natural source of energy or a way to boost your antioxidant intake. However, it's important to remember that matcha still contains caffeine and should be consumed in moderation. Additionally, some brands of matcha may contain added sugar or other additives, so it's important to choose high-quality, pure matcha powder.
Summary
Matcha is a traditional Japanese green tea that has become increasingly popular in recent years. It is made by finely grinding shade-grown green tea leaves into a vibrant green powder that is then stirred or whisked with hot water to create a frothy, delicious tea.
One of the unique aspects of matcha is that you consume the whole tea leaf rather than steeping and discarding the leaves as with other types of tea. This means that matcha is a more potent source of nutrients and antioxidants, which have been linked to a range of potential health benefits.
Matcha is particularly high in antioxidants called catechins, which have been shown in numerous studies to protect against oxidative stress and inflammation. These properties may help to reduce the risk of chronic diseases. Matcha also contains L-theanine, an amino acid that promotes relaxation and reduces stress, as well as caffeine, which can increase alertness and focus.
Research has suggested that matcha may have a variety of potential health benefits, including improved brain function, lower blood pressure, and cholesterol levels, and potential weight loss benefits. Additionally, matcha contains vitamins and minerals that support healthy bodily functions, including breast and prostate health.
When choosing matcha, it is important to select high-quality, pure matcha powder that is free from additives or sweeteners. Depending on your preferences and intended use, you can experiment with different types of matcha, such as ceremonial grade or culinary-grade. You can enjoy matcha as a warm cup of tea, a refreshing iced latte, or even as an ingredient in baked goods or smoothies.
Overall, incorporating matcha into your diet can be a delicious and nutritious way to support your overall health and wellness. While more research is needed to fully understand the benefits of matcha, the potential advantages of its unique growing and processing methods, combined with its potent nutrient profile, make it a worthwhile addition to any healthy diet.
References
1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7796401/
2 https://www.ncbi.nlm.nih.gov/books/NBK541064/
3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7084675/
4 https://pubmed.ncbi.nlm.nih.gov/18681988/
5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567086/
6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2748751/
7 https://nutritionj.biomedcentral.com/articles/10.1186/s12937-020-00557-5
8 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649093/
9 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523211/
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