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With its eye-poppingly vivid green colour and earthy taste, matcha has a rich and healthy history going back centuries. It was long prized in traditional tea-making ceremonies founded by Buddhist monks, who believed the drink was a medicine which helped you live longer.
Now, the fine powder, made from green tea leaves, is all over the British high street and on every social media feed in town: pepping up lattes, popping up in puddings and giving the nation a sufficient jolt of alertness, but without the added jitters that coffee can bring.
But there are more health benefits lurking in this Kermit-coloured concoction than meets the eye.
“Matcha contains powerful antioxidants, water-soluble vitamins such as vitamin C, fat-soluble vitamins such as vitamin K and some dietary fibre too, which is important for digestive health,” says Dr Sammie Gill, a registered dietitian and British Dietetic Association spokesperson.
So is it worth its hefty price tag? We spoke to the experts to discover whether matcha is really the healthiest way to start the day, or whether you should stick to your regular coffee or cup of builder’s tea.
The health benefits of matcha
1. It’s rich in antioxidants
Dr Gill says matcha is nutritionally dense and bursting with polyphenols, “a powerful class of antioxidants including catechins, which help protect cells from damage.” And as matcha is ground from the leaves of the youngest, freshest part of the Camellia sinensis plant, “by consuming the whole green tea leaf, rather than just an infusion, you’re getting a more concentrated hit of plant chemicals.”
A typical cup of green tea might contain about 70mg of catechins. Matcha, however, could contain more than three times the amount of catechins per serving, so lends a powerful nutritional punch.
Increasing your antioxidant intake may help prevent cell damage and lower your risk of several chronic diseases, including cancer, diabetes and heart disease.
2. It improves gut health
Gill says plant compounds, including polyphenols, provide a source of fuel for the beneficial bacteria that reside in the gut, allowing them to thrive and diversify, helping to improve gut function. A small, randomised controlled trial demonstrated that consuming matcha tea for two weeks increased the number of health-promoting microbes and decreased the number of potentially harmful microbes.
3. It boosts brain function and alertness
Matcha contains concentrated sources of chlorophyll, caffeine and L-theanine, an amino acid found predominantly in green tea leaves, which can help boost brain function. As a stimulant, caffeine acts on the central nervous system, increasing energy metabolism throughout the brain while also heightening alertness and enhancing memory performance.
If you’re looking for a pick-me-up, consider swapping your regular coffee for a cup of matcha. “L-theanine does some amazing things when paired with caffeine because the caffeine is absorbed rapidly and L-theanine is absorbed more slowly, which might lead to sustained alertness and focus,” says Gill. Which is good news if you’re usually the victim of a post-coffee slump.
4. It relieves stress
Gill says several studies have explored the effects of L-theanine on stress and anxiety, with promising results. One study found that L-theanine supplementation led to a significant reduction in anxiety levels in participants exposed to stressful situations. One of the ways it does this is by increasing the levels of neurotransmitters in the brain, such as serotonin, dopamine and gamma-aminobutyric acid (Gaba), all of which are linked to mood regulation, pleasure and feelings of calmness. Another study revealed that L-theanine could help reduce anxiety by promoting relaxation and reducing the heart rate during periods of acute stress, by effectively dampening or weakening the “fight or flight” response.
5. It could help with weight loss
The catechins in matcha are associated with improvements in metabolic health, including lower weight gain and reductions in blood glucose and cholesterol levels in animal models, but “human studies are needed to determine if these findings translate,” says Gill. So the jury is still out.
Research has shown, however, that the metabolic effects of matcha can be enhanced when consuming it is combined with a daily programme of 30 minutes of brisk walking.
6. It improves liver health
Some studies have found that matcha may help protect the liver’s health. A meta-analysis suggested a significant association between high green tea consumption and a reduced risk of liver cancer, with the researchers noting that this is potentially due to the antioxidant effect of green tea’s polyphenols, which can reduce DNA damage from hepatitis B and C – infections which increase the chance of developing liver cancer. Further studies are needed, though, to establish a convincing case for this link.
7. It boosts heart heart
A 2006 study suggests that drinking green tea may reduce the risk of cardiovascular disease. The study, which involved 40,530 Japanese adults, found that those who drank more than five cups of green tea per day had a 26 per cent lower risk of death from heart attack or stroke and a 16 per cent lower risk of death from all causes than people who drank less than one cup of green tea a day. However it’s worth noting that the study’s authors emphasised that findings might be specific to the northeastern region of Japan where the study was conducted and should not be overgeneralised. Further clinical trials are needed.
How does matcha match up to coffee?
Both coffee and matcha contain minimal calories when prepared without added ingredients. Calories tend to come from additives like milk, sugar or flavoured syrups that some people use to mask the strong flavour of both beverages.
Best way to prepare matcha
To prepare matcha, warm a bowl, sift in about one teaspoon of matcha powder and then add a small amount of 80C water to form a paste. Pour in the remaining warm water and whisk vigorously in a zigzag motion with a bamboo whisk for about 15-30 seconds, until a fine, creamy foam forms on the surface. You can then either drink from the bowl or use the matcha mixture as the base for a latte.
The health downsides to matcha
1. Too much can cause heart palpitations
Katie Poyasov, naturopathic nutritionist and member of the British Association of Nutritional Therapists, says: “As with any caffeinated drink, moderation is key, so with high intake it may worsen pre-existing anxiety, insomnia or heart palpitations.” Poyasov says that most healthy adults can tolerate up to around 300–400mg of caffeine daily, which would be equivalent to between 5 and 6 cups of matcha per day.
2. Digestive issues
Very high doses of matcha can be problematic and cause an upset stomach. Poyasov has had clients complain of nausea when they first start consuming matcha, which may have to do with its high level of tannins, another polyphenol, which can irritate the stomach. She suggests not ingesting matcha on an empty stomach.
3. Risk of iron deficiency
Although they have beneficial anti-inflammatory properties, catechins in matcha bind to certain types of iron when it passes through the gut, resulting in less iron being absorbed into the blood. To minimise this effect, Poyasov says: “drink matcha at least an hour before or after iron-rich meals and pair iron-rich foods with vitamin C sources.”
Which are the healthiest matchas to buy?
Premium matcha is typically hand-picked and stone-ground, resulting in a smooth texture, delicate flavour and creamy consistency. “Look for airtight and opaque packaging to preserve freshness and nutrients, and opt for certified organic options to ensure it is pesticide-free,” says Poyasov. Matcha doesn’t go “off”, but it is best consumed within 60-90 days of opening if you want to reap the best health benefits. For best quality and health benefits, Poyasov suggests choosing matcha grown in the Uji region of Kyoto, from young, shade-grown leaves.
Matcha FAQs
What should I look for when buying matcha?
Ensure that the powder is vibrant green in colour, has an ultra-fine, silky texture, and is packaged to minimise exposure to air and light. Your cup of matcha should be aromatic, with a fresh yet grassy scent and a hint of sweetness.
But beware of matcha as an ingredient in food products, as Poyasov says, “this is more likely to be powdered green tea, so is unlikely to contribute the same, if any, health benefits.”
Is it OK to drink matcha every day?
Poyasov says for most healthy adults, 1–2 cups of matcha per day is considered safe and still well below the daily caffeine intake limit of about 400 mg/day. However, individual tolerance to caffeine varies.
Does matcha stain your teeth?
Dental therapist Gulshan Rana, from All Saints Dental Clinic in Birmingham, says “matcha’s natural pigments can bind to the thin films of plaque on your teeth, causing a greenish hue if not removed promptly. Matcha can soften enamel so don’t brush your teeth immediately – wait half an hour or so”.