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Matcha has grown from a traditional Japanese ceremonial drink into a cafe favorite found in lattes, smoothies and desserts. It is a type of green tea, but it is prepared and consumed differently from regular green tea. Those differences affect its flavor, its caffeine content and the amount of natural compounds you take in.
What is matcha?
Matcha is made from green tea plants that are shaded for several weeks before harvest. Shading increases the leaves' chlorophyll, giving matcha its vivid green color, and boosts L-theanine, an amino acid linked with a smooth taste and a calm, focused feeling. After harvest, the leaves are steamed, dried, stripped of stems and veins, and slowly ground into a fine powder.
Why it is different from brewed green tea
With regular green tea, you steep the leaves and then remove them, so only the compounds that dissolve into the water end up in your cup. With matcha, the powder is whisked into water and you drink the whole leaf. As a result, a serving of matcha generally provides more catechins, including EGCG, than a typical cup of brewed green tea.
It also usually provides more caffeine. Depending on how much powder you use, a cup of matcha can contain about as much caffeine as a small cup of coffee, although many people find the L-theanine makes the effect feel smoother.
Matcha and the heart
Matcha itself has not been studied as extensively as brewed green tea. However, because it is green tea and contains the same types of catechins, researchers expect many of the same potential benefits. Studies on green tea and green tea catechins have suggested modest improvements in LDL cholesterol, blood pressure and blood vessel function. More research specifically on matcha is needed.
How to enjoy matcha in a heart-friendly way
The healthiest way to drink matcha is simple:
- Sift about one teaspoon of powder into a bowl or cup.
- Add a small amount of hot water, around 70 to 80 degrees Celsius.
- Whisk briskly until smooth and frothy, then top up with more water if you like.
Be careful with matcha lattes and sweetened drinks from cafes. Many contain a lot of added sugar and full-fat milk, which can turn a healthy drink into a high-calorie dessert. At home, you can make a lighter latte with unsweetened plant milk or a small amount of lower-fat milk.
Choosing matcha
Quality varies widely. Ceremonial-grade matcha is meant for drinking on its own and usually has a brighter color and sweeter taste. Culinary-grade matcha is less expensive and intended for cooking and baking. Look for a vibrant green color; a dull, yellowish powder may be old or lower in quality. Store matcha sealed and away from light and heat.
Points of caution
Because matcha is concentrated, it is sensible not to overdo it. Count its caffeine toward your daily total. People who are sensitive to caffeine, pregnant, or managing a heart rhythm condition should check with a doctor about how much is appropriate.
In short
Matcha offers a concentrated way to enjoy green tea and its catechins. Prepared simply, without lots of sugar, it can be a flavorful addition to a heart-healthy lifestyle.
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