As more people are becoming health-conscious, they are exploring alternative beverages that offer benefits beyond a quick caffeine boost. Personally, I have become increasingly aware of the negative effects high cortisol levels have on the body. Unfortunately, (for coffee lovers like me) high caffeine intake may cause cortisol levels to spike. One popular coffee alternative that I (and many others) have explored is matcha. This article will breakdown the common questions on this subject: What is matcha? What are the health benefits of matcha? What type of matcha should I purchase? And, how do I prepare matcha?
What is Matcha?
Matcha is a type of green tea that originated in Japan. Unlike traditional green tea, made from steeping tea leaves in hot water, matcha is made from the entire tea leaf ground into a fine powder. The process involves shading the tea plants for several weeks before harvest to increase chlorophyll content and enhance the taste and color of the tea leaves. Thereafter, the leaves are picked, steamed, dried, and ground into a fine powder using a stone mill. This process aids the retention of the compounds responsible for matcha’s health benefits discussed below.
What are the Health Benefits?
Matcha has numerous health benefits that make it a great alternative to coffee. Here are some of the main benefits:
High in Antioxidants
- Matcha contains antioxidants that aid in protecting the body against free radicals and in reducing inflammation. In fact, matcha has up to 137 times more antioxidants than traditional green tea.
Boosts Energy and Focus
- Matcha contains caffeine and a unique amino acid called L-theanine. L-theanine helps promote relaxation and focus without the jitters or crash that can come with coffee.
- L-theanine, found in matcha and other teas, has been studied for its potential benefits for people with ADHD. Researchers believe that L-theanine increases levels of GABA, a neurotransmitter that helps regulate brain activity and promote relaxation. Additionally, it elevates levels of alpha brain waves that are associated with a state of calm and focus. In fact, several studies show that L-theanine may have a positive effect on attention and cognitive performance in people with ADHD.
- One study found that supplementing with L-theanine for 8 weeks improved attention and reduced hyperactivity and impulsivity in children with ADHD.
- Another study found that a combination of L-theanine and caffeine improved attention and cognitive function in people with ADHD.
- However, we need more research to fully understand how L-theanine affects ADHD. Note: L-theanine should not be considered a replacement for medication prescribed by a healthcare provider. Anyone with ADHD or other health conditions should speak with their doctor before starting any new supplements or therapies.
Supports Immune Function
- Additionally, several compounds in matcha, including catechins, may improve immune function. Catechins are natural compounds found in green tea. Catechins are linked to have various health benefits, including supporting immune function. One of the main catechins in green tea is epigallocatechin gallate (EGCG). EGCG has been extensively studied for its immune-boosting properties, including anti-inflammatory, antimicrobial, and immune-stimulating effects.
- EGCG has been found to have anti-inflammatory effects, which may help reduce inflammation in the body and support immune function. Studies have shown that EGCG can inhibit the production of pro-inflammatory cytokines, which are molecules that contribute to inflammation.
- EGCG exhibits antimicrobial properties, as studies have shown that it inhibits the spread of the influenza virus and reduces the severity and duration of symptoms.
- Additionally, EGCG stimulates the production of white blood cells, which are crucial components of the immune system.
May Reduce the Risk of Chronic Illness
- Relatedly, matcha may reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. The high antioxidant content and inflammation reducing properties are responsible for this benefit.
- Heart disease. EGCG also may improve heart health by reducing levels of LDL (“bad”) cholesterol and triglycerides. It also improves the ability of blood vessels to relax and dilate. According to one study, drinking green tea reduces risk of coronary heart disease.
- Diabetes. Matcha may also help to improve insulin sensitivity and glucose tolerance. Both of which are important factors in the development and management of type 2 diabetes. Researchers say green tea consumption may reduce the risk of developing type 2 diabetes. Another study found that green tea catechins improved glucose control in people with type 2 diabetes.
- Cancer. Matcha’s high antioxidant content may help to reduce the risk of cancer. The antioxidants, including catechins and other polyphenols, neutralize free radicals and protect against DNA damage. One study found that green tea consumption was associated with a reduced risk of breast cancer in women.
Cortisol Level and Hormone Balance
- Matcha has been shown to have positive effects on cortisol levels and hormone balance.
- Cortisol is a hormone that is released in response to stress. High levels of cortisol can lead to health problems such as anxiety, depression, and weight gain. L-theanine, the amino acid found in matcha, promotes relaxation and reduces stress, which in turn can help regulate cortisol levels.
- Research has also suggested that matcha may help balance hormone levels in the body. One study found that consuming matcha for 12 weeks improved hormonal balance in women with polycystic ovary syndrome (PCOS). PCOS is a hormonal disorder that can cause fertility problems, weight gain, and other health issues.
All in all, switching from coffee to matcha, or at least incorporating it into your diet, can be a simple and effective way to benefit your health. Although I have not been able to completely give up coffee, I have made an effort to reduce my coffee intake and increase my matcha intake. Based on my experience, matcha does provide the benefit of a less jittery, more calming boost in energy and focus that I enjoy (which admittedly sounds contradictory). As an attorney, working in a high-stress environment, I reach for matcha on days where additional jitters are unwanted. Though, admittedly, when I am working long hours or need a stronger boost in energy and focus, I still reach for old reliable: coffee. The health benefits provided by matcha are worth at least trying to switch!
What Matcha to Buy: the grading system
There are several grades of matcha available, which differ in terms of taste, texture, and color. Ceremonial grade is the highest quality matcha, made from the youngest tea leaves, and possessing a vibrant green color, a smooth texture, and a slightly sweet taste. Traditional Japanese tea ceremonies usually use this grade, which can be quite expensive. Personally, I use and love the Encha Ceremonial Organic Matcha, but, other highly rated brands include Ippodo Tea Co. Ummon-no-mukashi Matcha and Jade Leaf Organic Matcha Green Tea Powder (ceremonial).
The next grade down from ceremonial grade is premium grade, which tea leaves of high-quality still make but may have a slightly bitter taste and a less vibrant green color. People often use this grade for drinking, cooking, and baking as well.
The lowest grade is culinary grade, which uses older tea leaves, resulting in a more bitter taste and a duller green color. People typically use this grade in cooking and baking, and it is less expensive than the higher grades. Jade Leafe Organic Matcha Green Tea Powder also makes a highly rated culinary grade, which I use to bake with.
How to Prepare
Traditionally
As, previously discussed, matcha has a rich cultural history and is an important part of traditional Japanese tea ceremonies. The traditional preparation of matcha involves using a bamboo whisk, called a chasen, to mix the finely ground powder with hot water to create a frothy and smooth tea. For more information on the history and traditional, ceremonial preparation of matcha please visit The Urasenke Foundation. The Urasenke Foundation dedicates itself to studying and practicing Japanese tea ceremonies.
To prepare matcha in the traditional way, you will need a few special tools: a chasen, a chawan (a traditional Japanese tea bowl), a chashaku (a bamboo scoop), and hot water. It’s important to use high-quality matcha powder for the best taste and health benefits.
Here are the steps to prepare matcha in the traditional way:
- Heat water: Heat water to approximately 175°F (80°C) and pour it into the chawan.
- Add matcha powder: Use a chashaku to scoop 1-2 teaspoons of matcha powder into the chawan.
- Whisk: Use a chasen to whisk the matcha and hot water together in a zigzag motion until the mixture becomes frothy and smooth.
- Enjoy: Sip the matcha directly from the chawan and savor its unique flavor and health benefits.
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My Matcha Latte Recipe
Matcha lattes are my favorite way to enjoy the health benefits of matcha. This simple recipe is easily customizable to your preferences. For example, I love to add a scoop of collagen powder for added protein! I love the Vital Proteins Collagen Peptides because it has no flavor, which means you can enjoy the benefits without any unwanted chalky taste.
Whether you’re a matcha lover or new to the world of green tea, give this recipe a try to see how delicious and refreshing a health benefitting supplement can be!
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