Leafy greens, green apples, green tea—if green is a sign of healthfulness, then matcha powder must be next-level beneficial with its vibrant jade hue, right? Indeed, it very well could be. Because you're consuming the tea leaves themselves, not just infused water, matcha presents more health benefits than steeped tea. How much more healthy is matcha than tea? We asked an expert about the health benefits of matcha and for creative ways to use it.
Mayank Pandey is a health expert, dietitian, and the co-founder of Healthroid.
What Is Matcha?
"Matcha is a type of powdered green tea that is known for its numerous health benefits," says Mayank Pandey is a dietitian who co-founded Healthroid. "It is rich in antioxidants, particularly catechins, which have been linked to helping boost the immune system and protect against chronic diseases, improve heart health, reduce the risk of certain types of cancer, and enhance brain function."
How Is Matcha Made?
Traditional matcha is made by drying and then crushing young, supple tea leaves to form a light, airy green powder. That powder is dissolved in warm water and whisked until frothy.
Just before harvesting, farmers cover the tea plants with shade cloths. This forces the plants to produce more chlorophyll, making the leaves softer and sweeter with a brighter taste and smoother texture. After about three weeks of the shading, harvesters pluck select leaves—only a handful may be taken from each plant—and steam them to stop the oxidation process. This process also turns the leaves a brilliant green shade.
Next, those leaves are dried. The stems and veins are removed, and then the leaves are stone-ground. What remains, the fine powder you recognize as matcha, is called tencha. It can be kept in cold storage or in air-tight storage for months to preserve the flavor.
Matcha Nutrition
Matcha is packed with nutrients that are great for your physical and mental health. Here are some of the vitamins and minerals that it encompasses, based on two teaspoons of matcha.
- Energy - 15 kcal
- Carbohydrates - 3 grams (1% daily value)
- Fiber - 1 gram (4% daily value)
- Fat - 0 grams
- Protein - 1 gram
- Sugars - 0 grams
- Calcium - 10 milligrams
- Iron - 0.2 milligrams (2% daily value)
- Potassium - 50 milligrams
- Vitamin K
Health Benefits of Matcha
Matcha powder is deeply flavorful with strong vegetal notes of grass, spinach, and wheatgrass. It manages to have a deeply satisfying umami quality, though it's also quite creamy with a hint of sweetness. But it doesn't only taste great; there are tons of health benefits to drinking matcha, as well.
Matcha is a pick-me-up. Therefore, combining matcha with other stimulants like coffee or energy drinks can increase the risk of side effects like increased heart rate or high blood pressure. Be sure to be mindful of your matcha intake and other uppers you may consume.
Rich in Vitamins and Minerals
High-quality matcha is a potent source of nutrients (no surprise, considering the myriad benefits of tea in general). The list of vitamins and minerals in this tea product is long, and their benefits are varied. For example, matcha is rich in a type of antioxidant called polyphenols. These substances are known to fight disease and reduce disease-causing inflammation.
Slows Signs of Aging
A specific type of polyphenol, epigallocatechin gallate (EGCG), has been shown to slow or halt the growth of cancerous tumors and prevent Alzheimer's. These same substances may even slow signs of aging.
Helps With Stress
Matcha has a bit more caffeine than its leaved green tea counterpart. One study found that this may help increase attention and even improve memory to some degree, though more research is needed to understand these impacts. Matcha also helps to prevent oxidative stress and is also a good source of l-theanine, an amino acid that has been shown to have anti-stress properties. That may explain why matcha fans say the tea has a "calming" effect on them.
Boosts Brain Health
Matcha contains a whole bunch of active ingredients like catechins, lutein, and vitamin K, all of which can boost brain health. In one study of community-dwelling elderly women, matcha proved to have protective effects against cognitive decline.
Improves Heart Health
Matcha contains catechins, which are major polyphenolic compounds found in green tea. They're a type of flavonoid known for their antioxidant properties, and they have had positive effects on the heart. The antioxidant properties help prevent various vascular diseases.
Contains Less Caffeine Than Coffee
Nutritionally, coffee and matcha are pretty similar (provided you mix them with water, and not milk, that is). Caffeine-wise, though, matcha is weaker, with coffee containing more caffeine than matcha per serving. Like matcha, coffee also has antioxidant benefits. But if you're looking to reap those benefits—and ingest less caffeine and less acidity than a cup of Joe—matcha is the preferable choice.
Promotes Relaxation and Focus
"Matcha also contains L-theanine, an amino acid that can promote relaxation and reduce stress," says Pandey. "Additionally, matcha has been linked to improved focus and concentration due to its combination of caffeine and L-theanine."
How to Buy Matcha
Matcha is made with some of the youngest leaves on a tea plant. That means the production window for true matcha is relatively short, unlike dried leaves, which can be made with more aged leaves from the plant. In turn, matcha can be quite pricey.
High-quality ceremonial-grade matcha is the most expensive (about twice as much as culinary grade). Culinary grade, which is still drinkable but may not have the fresh matcha taste you seek in the drink, is a bit cheaper.
"It is important to be cautious about the quality of matcha you are purchasing, as lower-quality products may contain contaminants or additives that could be harmful to your health," Pandey says.
How to Make Matcha
Matcha is akin to espresso or a fine liquor. It's meant to be enjoyed in small amounts and slowly. The flavors are quite refined so unlike a cup of steeped tea, you should sip matcha with purpose and great attention. Here's how to prepare the perfect cup:
- Bring a small pot of water to boil.
- Remove the pot from the stove eye, and let it cool for two to three minutes. You want very warm water for your matcha, but not boiling.
- Scoop one teaspoon of matcha powder into a tea cup.
- Add 1/3 cup hot water.
- Whisk with a bamboo brush. This specialty brush, which is part of traditional tea ceremonies in Japan, serves an important purpose in matcha prep. It invites air into the mixture and creates a scrumptious froth. You can use a spoon if you don't have the brush, but the matcha mixture may feel a bit thin in comparison.
Powdered matcha comes in a tin or zip-top bag, both of which help keep air from reaching the tea and changing its flavor. As you'll see, a little goes a long way, so don't stock up on matcha too far in advance. You may have it for a while and lose some of its quality.
How to Use Matcha
If you like the flavor of matcha and want to be creative with it in your culinary experiments, you'll be delighted to hear it's quite versatile. (Just note that matcha is meant to be sipped, not gulped, like some steeped teas.)
Try some of these ideas:
- Use matcha in place of coffee for just about any drink, hot or cold. For example, matcha lattes are delicious, as are iced matcha and matcha smoothies.
- Stir a bit of matcha into your favorite dairy treats, like yogurt, ice cream, and cottage cheese.
- Mix matcha into salad dressing. With a green goddess dressing, the green hue would blend in beautifully.
- Add matcha to guacamole or edamame dips.
- Sprinkle some matcha into oatmeal or granola to get a bit of the green tea goodness in your breakfast, too.
Everything in moderation. "Due to its high caffeine content, excessive consumption may lead to side effects such as insomnia, jitteriness, digestive issues, or increased heart rate," Pandey warns. "Pregnant women and individuals with certain medical conditions should consult their healthcare provider before adding matcha to their diet."
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