Is matcha worth all the hype? Studies say yes.
Matcha is a premium green tea powder unique to Japan. The Uji, Kyoto Prefecture is renowned for the quality of its tea. The drinking of tea is ingrained in Japanese culture, with matcha used in the traditional Japanese tea ceremony.
Matcha is derived from the Camellia sinensis plant, as is green tea, but is cultivated differently and has a unique nutrient content and flavour. Farmers cover the tea plants for 20-30 days, prior to harvest, to avoid sunlight. This increases the level of chlorophyll, amino acids and theanine, produces the umami flavour and extra health benefits.
From harvest, the tea leaves are immediately steamed and dried to prevent the leaves from oxidizing. The stems and veins are removed and the dried leaves (called Tencha) are ground with a stone mill into a fine matcha powder.
Matcha is rich in the amino acid L-theanine, which ‘exhibits a variety of health benefits, such as antioxidant, anti-inflammatory, neuro protective, anticancer, metabolic regulatory, cardiovascular protective, liver, and kidney protective, immune regulatory, as well as urogenital and intestinal protective effects.’1
Studies of matcha green tea, and its chemical components, have shown several benefits, such as weight loss, increasing concentration and warding off cancer.
Some of the benefits of drinking Matcha are:
- Matcha is high in anti-oxidants
- Matcha may boost brain function
- Matcha may help prevent cancer
- Matcha may lower cholesterol and blood sugar
- Matcha may aid in weight loss
- Matcha may calm the mind and relax the body
- Matcha may give energy with no jitters and anxiety
Here are 7 health benefits of matcha tea, all based on science:
- High in anti-oxidants including EGCg
Matcha has a high antioxidant level, the highest of all tea types. Matcha contains antioxidants known as catechins, which are not found in many other foods. Put simply, catechins are natural antioxidants that can reduce the formation of free radicals and protect cells from damage and disease.2
- May boost brain function, enhances mood and aids in concentration, cognition, productivity and focus
The overall effects and combination of three components (caffeine, theanine, and catechin) in green tea are thought to be the reason for matcha’s ability to improve cognitive function. A 12-week trial with elderly people found that daily supplementation of Matcha Green Tea Powder has protective effects against cognitive decline.4
Matcha has a better effect than caffeine alone and helps with working memory, focusing, controlling emotions and completing tasks.5&10
- May help prevent cancer, due to its high EGCg content, its anti cancer potential is high
Studies on breast, lung and prostate cancer cells have shown that green tea and matcha have anticarcinogenic effects.6&7 Further studies are needed to see if they are effective on different types of cancer cells. The health benefits associated with green tea consumption have also been shown in animal studies of cancer chemoprevention and animal models of human diseases.8
Human studies have included research on the higher consumption rates in certain populations, versus the rates of cancer diagnosis, which are much lower. One study has shown that the combination of multidrug cancer treatment with green tea catechins may improve treatment and reduce negative side effects.9
- May lower cholesterol and blood sugar, aid with healthier cholesterol levels. May promote heart health
Matcha has been confirmed to protect against insulin resistance and hardening of the arteries.
There is evidence from in vitro and animal studies on the underlying mechanisms of green tea catechins and their biological actions. There are also human studies on using green tea catechins to treat metabolic syndrome, such as obesity, type II diabetes, and cardiovascular risk factors. Long-term consumption of tea catechins could be beneficial against high-fat diet-induced obesity and type II diabetes and could reduce the risk of coronary disease.3
- May aid in weight loss, boost metabolism and burn calories
A study of overweight and obese individuals who followed a specified low-calorie diet (LCD) plan found a decrease in body weight and waist circumference with the addition of matcha green tea.12 Studies have shown that body weight and body mass significantly reduced after taking green tea supplements for duration of 8-12 weeks.13&14
- May aid in stressful situations by calming the mind and relaxing the body
As well as having beneficial effects on cognitive function, L-Theanine has anti-stress effects.10 Even when matcha is included in confectionery products, a stress-reducing effect was observed in college students. Daily intake of matcha in confectioneries may even benefit people who do not drink green tea, and serve as a simple way to reduce stress.11
The continued ingestion of matcha has shown to reduce the anxiety-like behaviours induced by psychological and physiological stresses.
- May give you energy with no jitters and anxiety
The caffeine in matcha is released slowly in the body, so you don’t have a spike, then crash, like you do with coffee. The combination of L-theanine and caffeine slows the absorption of caffeine and will be released for 6-8 hours, giving you energy throughout the day.
In general, it is safe to drink 1-3 cups of matcha per day. With each cup containing ½ teaspoon (2 mg) of matcha powder.
Due to matcha green tea’s potential for preventing many diseases and supporting cognitive function, regular consumption of matcha may have a positive effect on both your physical and your mental health.