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?
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.
10 calories (cal)0 g protein1 g carbohydrate1 g dietary fiber (4 percent DV)0 milligrams (mg) of iron
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)
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) 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.
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
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) 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)
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. 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) 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. 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.
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.
