Holistic health and wellness has become all the rage on social media – and we’re here for it. From hitting protein goals to optimising gut health, there’s no lack of nutrition advice on every social media platform, and one item has been talked about consistently over the last few years: matcha. While some dietetic content on the internet is best ingested with a pinch of salt, the claims of matcha as a ‘superfood’ are not far wrong.
Let’s get into why matcha is so chock-full of goodness, the benefits you could be getting from it, and the best ways to incorporate it into your diet.
What is matcha?
Social media may just be discovering it now, but the use of matcha isn’t new; in fact, it dates back hundreds of years, first introduced to Japan by China in the 12th Century. From then until now, matcha was used as part of Japanese tea ceremonies, used to gain inner peace and enjoy a calm space away from the hustle and bustle of everyday life. Recently, however, Western countries have discovered the physical, as well as mental, benefits of matcha, making it just as popular over here as in Japan. We’ve even added a new matcha latte flavour to our range of Protein Coffee Coolers.
But what exactly is matcha? It comes from the same nutrient-rich plant that produces classic green tea: Camellia Sinensis. However, there is a key difference in the matcha production process that makes its nutrient profile completely unique. When growing the plant for matcha, farmers place bamboo shades over it, forcing it to produce more chlorophyll due to the lack of direct sunlight. This leads to a boost in amino acids, and results in its easily-recognisable bright green colour.
The way matcha is consumed is different to green tea, too. Instead of infusing the leaves in hot water, matcha is made by drying out the entire leaf and grinding it into a fine powder. As a result, you don’t lose any of the nutrients or vitamins from the already optimised leaf, giving you much more bang for your buck: higher caffeine concentration, more antioxidants, and higher vitamin C content with every cup.
So what are the health benefits these nutrients could give you?
Matcha’s unmatched health benefits
From study-backed findings to still-being-researched possibilities, drinking matcha has a wealth of benefits:
1. Prevents chronic disease
Dissolving matcha in water produces three times more catechin content than other types of green tea. Catechins act as natural antioxidants, which help prevent cell damage and chronic disease by stabilising ‘free radicals’ (unstable atoms in the body).
2. Boosts brain function
While other caffeinated drinks give you that hit of energy, it’s often followed by a crash. Matcha, however, contains L-theanine, an amino acid that prevents the caffeine crash, improving your attention, memory and reaction time for longer. The catechins present in matcha have also been shown in separate studies to prevent the progression of neurodegenerative diseases, like Alzheimer’s and Parkinson’s.
3. Protects against heart disease
Green tea has been linked with cholesterol management, and matcha is no different. This means it may help reduce your risk of heart disease and other cardiovascular conditions, like heart attacks or strokes.
4. Increases metabolism
The caffeine content in green tea is often cited for its ability to increase metabolic rate and help you lose weight when combined with a healthy diet and exercise. It may speed up fat burning for people with higher proportions of abdominal fat.
5. Provides stress relief
Matcha in Japan has been shown to reduce stress and anxiety – but a large amount of the store-bought matcha overseas doesn’t contain the sufficient amounts of L-theanine to have this effect. So, if stress-relief is what you’re after, make sure you’re buying the most authentic stuff.
6. Increases bone density
The high levels of antioxidants in matcha mean that it is much more effective in increasing your bone mineral density than any other type of tea. This means it may strengthen your bones, reducing your risk of fracture and keeping your body healthy.
7. Manages blood glucose levels
Green tea, including matcha, has been shown to improve our bodies’ responsiveness to insulin, helping to manage spikes in blood sugar. By keeping blood sugar consistent and within the healthy range, you can prevent type 2 diabetes.
8. Improves gut health
The plant compounds in matcha aren’t absorbed until they reach the large intestine, so they are great in fueling the beneficial bacteria in the gut, helping them diversify and keep your immune system running smoothly.
9. Has anti-inflammatory properties
Matcha has the highest antioxidant rating of all so-called ‘superfoods’. These antioxidants have powerful anti-inflammatory effects, which may help prevent arthritis, reduce immediate pain, and keep your body healthy in the long-run.
10. Protects your skin health
Based on traditional use, matcha tea has been used to support skin health for years. Matcha’s high antioxidant content makes it your skin’s best friend, helping to reduce damage to skin cells caused by environmental pollution and UV rays.
Finding the best matcha
You can find matcha in most supermarkets nowadays, or head to your nearest Asian supermarket to source the most authentic stuff. You can even look a little closer to home: for your hit of matcha plus even more health-boosting greens, we use matcha powder as part of the 20+ superfoods included in our Super Greens Extreme.
When deciding which to go for, make sure you look for the signature bright green colour, uber-fine texture and thorough packaging that protects it from sunlight and outside air. A good matcha powder will be more expensive than normal green tea, but this is the (literal) price you pay for such vast health benefits.
The best ways to make matcha
There’s an art to matcha-making, but it’s easy to get the hang of. We recommend only drinking up to 2 teaspoons a day, and using 1-2 teaspoons of powder per cup you drink.
Use hot – but not boiling – water to get the most health benefits from the matcha, add in your powder, and whisk it vigorously until it’s all smooth. For the serious matcha-drinkers out there, you can buy a wooden whisk just like the ones used in the Japanese tea ceremonies, but a normal small whisk or fork will do just fine.
If tea isn’t your thing, you can add the powder to shakes, desserts or lattes to get the benefits in a form that’s more to your liking.
Read up on potential risks
Of course, it’s important to take into account your sensitivities before introducing something new into your diet – even a superfood like matcha. If you’re sensitive to caffeine, it may not be the best drink for you. Additionally, make sure you’re sourcing organic matcha to avoid exposure to potentially harmful pesticides or fertilisers used in the growing process.
As with everything, matcha is best in moderation. Large quantities of the catechins found in matcha can be harmful, so stick to the recommended maximum of 2 teaspoons a day, and you’ll get all the benefits without risking anything nastier.
The main matcha takeaways
This unique green powder has some truly incredible health benefits that can help to keep your body healthy long into the future if combined with a healthy diet and exercise.
From bones to brain, matcha is a great superfood to get into if you want to look at your nutrition in a holistic way. Supporting your brain and protecting your body is something we should all prioritise if we want to live long and healthy lives. Japan has one of the highest life expectancies in the world, so if matcha has helped them do this, it can’t hurt to give it a try.
All of the benefits presented in this article are backed by various studies, but it’s important to do your own research or speak to a nutritionist for personalised guidance if you want to introduce something new into your diet.
References
7 Proven Ways Matcha Tea Improves Your Health | Healthline
Top 8 health benefits of matcha tea | BBC goodfood