Matcha Guide

Matcha is a type of powdered green tea. The tea has a unique, non-bitter flavor and a lively green color and is considered the most aromatic form of green tea.

This type of tea has potential benefits, such as being a good source of antioxidants and having protective effects on bone and brain health. Here’s more information about the potential health benefits and risks of matcha, as well as how to consume it.

Matcha is a powdered tea made from finely ground Japanese green tea leaves. The leaves are shadowy green because the plant grows in the shade. Matcha powder tea contains a higher amount of caffeine. Although matcha tea is technically a type of green tea, it has an earthy, umami flavor.

Numerous studies on green tea reveal several scientifically proven health benefits. While most of the research has been done on green tea, the benefits also apply to matcha, since matcha is made from whole green tea leaves.

1. It can support prevent cancer

Green tea has long been studied as a cancer-preventing tool. In a 2018 study, participants who drank more than 10 4-ounce servings of green tea per day developed cancer 7.3 years later than those who drank fewer than three 4-ounce servings per day.

Another 2018 study of people with stage 1 and 2 breast cancer found that those who drank an average of eight cups of green tea a day had a lower risk of cancer recurrence and a longer disease-free life compared with those who drank an average of two cups a day.

2. It can support fight depression

Although constrained, research suggests a potential link between green tea and reduced depression. For example, one study examined the link between green tea consumption, postmenopausal people, and depression.

The researchers found that participants assigned to the green tea group had lower levels of depression. However, they also said that factors such as how the tea was brewed and its concentration may have played a role.

3. It can support protect brain function

An analysis of 36 studies found that green tea reduces the risk of cognitive decline. These types of brain problems, which are more common after age 65, typically affect learning, memory, movement, language, attention and problem-solving.

These range from gentle cognitive impairment to disorders such as dementia, Parkinson’s disease, and Alzheimer’s disease. Data has shown that the more green tea consumed, the greater the protection against such disorders.

4. It can improve male fertility

A 2022 study of fit men from China found that those who drank tea had higher total sperm counts and higher sperm concentrations — indicators of fertility — than those who never drank tea. The enhance in sperm count was seen in those who drank tea at least three days a week.

After reviewing published studies, researchers noted that green tea contains high levels of polyphenol antioxidants. These antioxidants counteract compounds that attack fit cells, including those in testicular tissue. Green tea may also enhance sperm movement and its ability to survive.

5. It can support lower cholesterol

A 2020 analysis of studies found that green tea drinkers who were of a fit weight had significantly lower levels of total cholesterol and LDL cholesterol overall. LDL is considered “bad” cholesterol because it causes cholesterol to build up in the arteries, which increases the risk of heart disease.

6. It can lower blood pressure

Green tea consumption has been shown to significantly lower both systolic (top number) and diastolic (bottom number) blood pressure. The effects were even greater in people with existing high blood pressure or other risk factors for heart disease. The effect is due in part to green tea’s ability to relax blood vessels, which improves blood flow and reduces inflammation.

7. It can protect bone health

A Korean study among postmenopausal people found that those who drank no green tea or less than one cup a day in the past year were more likely to have decreased bone mass in the spine or thighs compared to those who drank green tea three times a day.

Other studies show that drinking tea is associated with a reduced risk of osteoporosis. This effect is likely due to the antioxidants in the drink, which support prevent bone loss and aid in bone formation.

Matcha is low in calories, nutrients, vitamins and minerals, but prosperous in various antioxidants. One teaspoon, or 4 grams (g), of matcha powder — the amount used in many recipes to make one matcha latte — provides:

• Calories: 12
• Fat: 0g
• Sodium: 0g
• Carbohydrates: 0g
• Fiber: 4h
• Protein: 0g

A key aspect of matcha’s nutritional value, the antioxidants in matcha aid detoxification, reduce inflammation, and protect cells from damage that can lead to ageing and disease.

Matcha also has a higher caffeine content compared to brewed green tea. The caffeine content in matcha can range from 18.9 to 44.4 mg/g. One teaspoon of matcha is 4g, so the caffeine level is between 75.6 and 177.6mg. For comparison, one cup of brewed green tea contains 29.4mg of caffeine.

Green tea is considered protected to consume up to eight cups (8 ounces each) per day. Matcha is stronger and more concentrated than brewed green tea because the whole, powdered leaves are consumed.

There are no government guidelines for the recommended daily dose of matcha. However, for fit adults, recommendations include not exceeding 400 mg of caffeine per day.

In enormous doses, green tea can interact with some medications, such as the beta-blocker nadolol (Corgard), used to treat high blood pressure and heart problems. If you are pregnant or breastfeeding, you should talk to your doctor before using matcha.

Store matcha powder at around 40 degrees Fahrenheit to maintain its antioxidant properties. Either way, this is the recommended maximum temperature inside the refrigerator. One study also found that matcha brewed at 90 degrees Celsius (195 degrees Fahrenheit) for 10 minutes retains the highest concentration of health-protective polyphenol antioxidants.

In addition to green tea, matcha powder can also be used to make lattes. You can even add it to foods like oatmeal, smoothies, chia pudding, energy balls, baked goods, hummus, sauces, and soups. Since using matcha powder in this way has not been studied, it is unclear whether you will experience the same benefits as if you used matcha with green tea.

To make matcha tea, take the powder and whisk it vigorously for about three minutes. Basically, you need to dissolve the powder in water rather than brew the tea leaves in water as is done with regular green tea.

Matcha is prosperous in antioxidants and offers many potential health benefits. When matcha powder is used in green tea, it may have positive effects on cholesterol, blood pressure, and brain function. Due to the caffeine content in matcha and the potential for drug interactions, talk to your doctor about whether this form of green tea is right for your personal health goals.