We’ve all heard about the benefits of green tea, but what about its superpowered sibling, matcha? Both are derived from the tea plant Camellia sinensis, but matcha is made from young shade-grown leaves that are ground into a fine powder, meaning it contains the plant-based compounds from the entire leaf. These days, it’s not likely you’ll find a coffee shop that isn’t also brewing up verdant matcha lattes.
The Upside: Since you are consuming the entire leaf, a mug of steamy matcha can deliver high levels of antioxidants, including green tea’s signature antioxidant epigallocatechin gallate (EGCG). In recent years, research has attributed higher intakes of antioxidants like EGCG from tea such as matcha to various health benefits including improved blood pressure and cholesterol numbers. An investigation in the International Journal of Sports Nutrition and Medicine found that female subjects who consumed matcha before a brisk walk burned a greater percentage of the calories they used during exercise from fat, an outcome that could help improve fat loss results from exercise. The tea powder is also especially rich in L-theanine, an amino acid that is believed to help increase feelings of calmness and relaxation at the expense of being anxious.
The Downside: Because of the laborious process required to bring matcha to market, the tea is pricier than others, especially for higher-quality products. On that note, the popularity of matcha has resulted in the market being flooded with products of suspect quality. There is a paucity of health research conducted on matcha specifically so we can’t yet say for sure how beneficial it is to our well-being. And be aware that some prepared drinks are made with very little matcha and can include hidden sugary ingredients like flavored plant milk or syrups that will likely cancel out some of the health benefits.
The Verdict: If the budget allows, quality matcha is an excellent drink with potential steep health benefits as long as it’s not diluted with sugar. Better-quality matcha will have a naturally sweet, vegetal taste and appear as a vibrant green. Try a spoonful straight up in a cup of hot water or add it to smoothies, spreads and dressings. But regular green tea is still a healthy choice with less of a financial commitment.
Matthew Kadey, MS, RD
Matthew Kadey, MS, RD, is a James Beard Award–winning food journalist, dietitian and author of the cookbook Rocket Fuel: Power-Packed Food for Sport + Adventure (VeloPress 2016). He has written for dozens of magazines, including Runner’s World, Men’s Health, Shape, Men’s Fitness and Muscle and Fitness.
