Matcha is having a moment. What are the health benefits of this green tea drink?

Matcha’s popularity has increased in recent months, resulting in reports of: global shortages and price increases.

If you are not crazy yet, matcha is a powdered version of green tea. On the cafe’s menu, chances are you’ll see a hot or iced matcha latte, and even a matcha-flavored cake or cookie. A fast Google appears countless recipes containing matcha, each sweet and spicy.

Retailers and cafe owners they suggested The predominant reasons for matcha’s popularity are its Instagrammable appearance and alleged health benefits.

But what are the health benefits of matcha? Here’s what the evidence says.

First of all, what is matcha?

Matcha is a finely ground powder of green tea leaves that come from the plant. It is the same plant from which green and black tea are produced. However, production process distinguishes matcha from green and black tea.

In the case of matcha, the tea is grown in the shade. After harvesting, the leaves are steamed and dried, and the stems are removed. The leaves are then fastidiously ground at a controlled temperature to acquire a powder.

The production process for green tea is simpler. Leaves are collected from unshaded plants, heated and dried. We then soak the dried leaves in hot water to make tea (whereas with matcha, the whole leaf is consumed).

In the case of black tea, the leaves are exposed to air after being picked, which results in oxidation. This turns the leaves black and offers the tea a different flavor.

Source of phytonutrients

Phytonutrients are chemical compounds present in plants which have a number of benefits for human health. Matcha comprises several.

Chlorophyll gives plants, amongst others, green color. There is some evidence that chlorophyll can have health benefits – amongst others anti-inflammatory, anti-cancer and anti-obesity – as a result of its antioxidant properties. Antioxidants neutralize free radicals, which are unstable molecules that damage our cells.

Theanine has been shown to improve sleep AND reduce stress and anxiety. Only other known Mushrooms are a dietary source of theanine.

Caffeine is a phytonutrient that we all know well. In addition to increasing alertness, caffeine has also been shown to extend alertness antioxidant effect and a few protection against a range of chronic and neurodegenerative diseases. However, an excessive amount of caffeine can have negative unwanted effects.

Interestingly, the plants seem like shading during cultivation change the dietary composition leaf and should result in higher levels of these nutrients in matcha in comparison with green tea.

Another compound value mentioning are catechins, of which there are several differing types. Matcha powder similarly comprises more catechins than green tea. They are powerful antioxidants that have been shown have a protective effect against bacteria, viruses, allergies, inflammation and cancer. Catechins are also found in apples, blueberries and strawberries.

What are the real health benefits?

We know that matcha comprises a variety of phytonutrients, but does this translate into any noticeable health benefits?

A review published in 2023 identified only five experimental studies that gave people matcha. In these studies, participants received roughly 2–4 g of matcha per day (reminiscent of 1–2 teaspoons of matcha powder) in comparison with a placebo, in the form of a capsule, tea or food. Matcha reduces stress and anxiety and improves memory and cognitive functions. It had no effect on the mood.

AND newer study showed that 2 g of matcha in elderly people aged 60 to 85 improved sleep quality. However, in younger people aged 27 to 64, in one other study matcha had little effect on sleep.

AND research in individuals with obesity found no difference in weight reduction observed between the matcha group and the control group. This study didn’t randomize participants, and other people knew which group they were placed in.

One could hypothesize that, given that you’re going to eat the whole leaf and that levels of some nutrients could also be higher as a result of growing conditions, matcha can have more dietary benefits than green tea. However, to my knowledge, there has not been a direct comparison of the health effects of green tea versus matcha.

There is a lot of evidence about the effects of green tea

Although a limited number of studies have examined matcha to this point and none have compared matcha to green tea, there is quite a bit of research on the health benefits of drinking green tea.

AND systematic review of 21 studies on green tea showed similar benefits to matcha in improving memory, in addition to evidence of improving mood.

There is also evidence that green tea provides other health benefits. Systematic reviews have shown that green tea results in: weight reduction in individuals with obesitylower level some types of cholesterolAND lowered blood pressure. Green tea can too reduce the risk of certain types of cancer.

So for those who cannot reach for matcha right away, drinking green tea may be a good option to get your caffeine fix.

Although the evidence for green tea gives us some clues about the health benefits of matcha, we cannot ensure that they will probably be the same. Nevertheless, in case your local coffee shop has a large supply of matcha, there is nothing to say that you should not still enjoy matcha drinks.

However, it is best to save lots of the matcha croissant or cronut for special occasions. Adding matcha to foods high in sugar, salt and saturated fat may negate any health benefits which may be attributed to matcha.