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IS MATCHA GOOD FOR YOU, AND HOW CAN YOU USE IT?


Medically reviewed by Jillian Kubala, MS, RD, Nutrition — By Megan Ware, RDN,
L.D. on November 6, 2019
 * What is matcha?
 * Benefits
 * Nutrition
 * Uses
 * Risks

Matcha is a form of powdered green tea that traditionally played a part in the
Japanese tea ceremony. It has recently started appearing in various drinks and
desserts around the United States. It may also provide several health benefits.

Most people prepare green tea as an infusion. This means that they drink the hot
water in which they have steeped the tea leaves.



On the other hand, manufacturers grind matcha tea into a powder and mix it with
hot water. This means that a person drinking matcha tea consumes the powdered
leaves.

Some studies suggest that green tea, of which matcha is one type, provides
antioxidants that are beneficial to health.

In this article, learn more about these possible health benefits, as well as how
to use matcha and its potential health risks.

This feature is part of a collection of articles on the health benefits of
popular foods.


WHAT IS MATCHA?

Share on PinterestMatcha may boost concentration and cognition.

Manufacturers produce matcha from the Camellia sinensis tea plantTrusted Source.
This is the same plant from which manufacturers derive all types of green tea.

To make matcha tea, manufacturers grow Camellia sinensis plants in the shade.
The dried, shade-grown tea leaves are known as tenchaTrusted Source. Growing
them in this way increases the amount of a pigment called chlorophyll in the tea
leaves.

This process also increases the beneficial compounds in the leaves. One such
compound is an amino acid called L-theanine, which may have positive effects for
human health.

People can make matcha by removing the stems and veins from tencha and stone
grinding the remaining leaves to make a powder.

People in Japan traditionally used matcha to conduct tea ceremonies. Now, people
from all around the world consume it as a healthful beverage.

The leaves are available in the form of a powder, and the tea they make has a
smooth, mellow flavor that should not taste bitter.

A person can prepare matcha by whisking it into hot water with a tea whisk. It
should have a foamy texture and a bright green color.

There are different grades of matcha. Ceremonial grade, which people use in tea
ceremonies, is the highest quality. Premium grade matcha is suitable for daily
consumption. Matcha for cooking is the cheapest kind. People can add matcha to
desserts as a flavoring.


BENEFITS

Many studies have suggested that green tea can offer several health benefits.

Since matcha is a concentrated form of green tea, people may be able to obtain
the same benefits of green tea from matcha, and they might be even stronger.

The scientific evidence backing the health benefits of green tree is robust.
However, it is important to note that many of the studies that have specifically
investigated matcha are small, highlighting the need for studies using larger
cohorts.

The sections below discuss some of the potential health benefits of matcha.


BOOSTING CONCENTRATION AND COGNITION

L-theanine is an amino acid present in tea. Consuming foods and beverages rich
in L-theanine may promote a state of relaxation and well-being. If a person
combines this with caffeine, another chemical in matcha tea, L-theanine can
induce a state of relaxed alertness.

A 2017 studyTrusted Source of 20 adult males found that consuming 200 milligrams
(mg) of L-theanine improved cognition and selective attention. This effect was
stronger in combination with 160 mg of caffeine.

A 2017 reviewTrusted Source of 49 studies in humans found that plant compounds
in matcha tea may improve mood and performance. For example, L-theanine alone
promoted relaxation and calmness, while caffeine improved performance and
energy.

When combined, L-theanine and caffeine improved alertness and attention,
particularly when the study participants were multitasking.

Some people suggest that matcha tea contains much higher amountsTrusted Source
of L-theanine than other types of tea. However, research shows that the amount
of L-theanine in matcha varies widely from product to product.


PREVENTING CANCER

Green tea contains a class of antioxidants called catechins, particularly
epigallocatechin gallate (EGCg), which may have antitumor properties.

Some test tube and animal studiesTrusted Source suggest that EGCg may help
prevent cancer growth. However, more human studies are necessary to confirm this
potential effect.

Some human studies suggest that a high intake of green tea may prevent the
development of certain cancersTrusted Source, such as bladder cancer.

According to the National Cancer Institute, EGCg may help prevent cancer by
protecting cells from DNA damageTrusted Source and inhibiting tumor cell
proliferation.


REDUCING THE RISK OF HEART DISEASE

Large population studies have suggested that a high green tea intake has links
to a lower riskTrusted Source of developing heart disease. Some also suggest
that drinking green tea may reduce heart disease risk factors, such as high
cholesterol levels.

No studies of this kind have examined the effects of matcha tea on heart
disease. However, it could have similar or stronger effects.


PREVENTING TYPE 2 DIABETES

One randomized clinical trial found that drinking four cups of green tea every
day led to significant reductionsTrusted Source in several risk factors for
diabetes. These factors included body weight, body mass index (BMI), and
systolic blood pressure.

Systolic blood pressure is the force that blood flow exerts on blood vessels
when the heart is between beats.


RELIEVING AUTOIMMUNE UVEITIS

A 2019 study in miceTrusted Source suggested that the catechins in green tea may
help relieve symptoms of vision impairment in people with autoimmune uveitis.

This is a rare conditionTrusted Source in which the immune system incorrectly
targets tissues inside the eye, causing inflammation.

Although researchers would need to replicate this study in humans to gauge the
full effect of matcha tea on autoimmune uveitis, this study indicates that
compounds in matcha tea may have a beneficial impact on this autoimmune
condition.

NUTRITION

There have not been many direct studies on matcha.

The United States Department of Agriculture database does not reveal any
nutritional content for this type of tea outside of branded products.

Although green tea does not provide a significant amount of vitamins or
minerals, its health benefits come from its high concentration of plant
compounds, known as polyphenols.

In fact, around 30%Trusted Source of green tea’s dry weight consists of these
compounds.


USES

Traditionally, people mix a teaspoon of matcha powder with one-third of a cup of
water that is hot but not quite boiling.

A growing interest in matcha has led to new ways of using it, however.

One suggestion is to make hot or iced tea by mixing a teaspoon of matcha powder
with one-third of a cup of hot water and drinking it as it is or pouring it over
ice.

 * Here are some other ideas:
 * Add foamed milk to make a matcha latte.
 * Add matcha powder to a smoothie.
 * Mix matcha powder into oatmeal.
 * Make homemade granola bars using matcha.
 * Add matcha to simple salad dressings, with a little oil, vinegar, and
   sweetener.

Registered dietitians developed the following healthful and delicious recipes
using matcha:

 * matcha green tea latte popsicles
 * orange matcha iced tea
 * matcha green granola bars

People can buy matcha at health food stores, specialty tea stores, and online.
People should always ensure that matcha powder is the only ingredient. Many
packages or premixes will have added sugar, artificial sweeteners, or other
ingredients that may reduce its health benefits.

Matcha is also becoming more widely available as a specialty drink in cafes and
coffee shops. These establishments may add high amounts of sugar, so always
check the label or ask a member of staff if the beverage contains added sugar.
Try to order unsweetened or lightly sweetened matcha when possible.


RISKS

There have not been many studies into the risks of matcha tea. For this reason,
the benefits and risks are not yet completely clear.

In one 2015 study, a high consumption of green tea had links to reproductive
problems in fruit flies. However, it is unclear whether or not this would have
the same effect in humans.

This study also used very large doses of green teaTrusted Source and does not
represent the amount that a human would usually drink. Importantly, some
research suggests that excessive green tea consumption may reduce iron
absorption due to its catechin content.

Drinking too much green tea also provides a large amount of caffeine. This can
lead to side effectsTrusted Source such as a rapid heartbeat and sleeping
problems.

Learn more about the potential dangers of drinking too much caffeine here.


FROM OUR EXPERT NUTRITIONISTS

--------------------------------------------------------------------------------


More in Nutrition

Last medically reviewed on November 6, 2019

 * Nutrition / Diet


HOW WE REVIEWED THIS ARTICLE:

Sources
Medical News Today has strict sourcing guidelines and draws only from
peer-reviewed studies, academic research institutions, and medical journals and
associations. We avoid using tertiary references. We link primary sources —
including studies, scientific references, and statistics — within each article
and also list them in the resources section at the bottom of our articles. You
can learn more about how we ensure our content is accurate and current by
reading our editorial policy.
 * Chacko, S. M., et al. (2010). Beneficial effects of green tea: A literature
   review.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/
 * Dietz, C., & Dekker, M. (2017). Effect of green tea phytochemicals on mood
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 * Fan, F. S. (2016). Iron deficiency anemia due to excessive green tea
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   http://www.matchareviews.com/faq-should-i-be-worried-about-radiation-in-my-matcha/
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   constituent, EGCG: From early investigations to current focus on human cancer
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   https://www.ncbi.nlm.nih.gov/pubmed/30725584
 * Horai, R., & Caspi, R. R. (2019). Microbiome and autoimmune uveitis
   [Abstract].
   https://www.ncbi.nlm.nih.gov/pubmed/30837991
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   http://www.ippodo-tea.co.jp/en/tea/matcha_04.html
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 * Kahathuduwa, C. N., et al. (2017). Acute effects of theanine, caffeine, and
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 * Kuriyama, S., et al. (2006). Green tea consumption and mortality due to
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   https://www.ncbi.nlm.nih.gov/pubmed/16968850
 * Li, J., et al. (2019). Green tea catechins alleviate autoimmune symptoms and
   visual impairment in a murine model for human chronic intraocular
   inflammation by inhibiting Th17-associated pro-inflammatory gene expression
   [Abstract].
   https://www.ncbi.nlm.nih.gov/pubmed/30783194
 * Lopez, T. E., et al. (2016). The impact of green tea polyphenols on
   development and reproduction in Drosophila melanogaster [Abstract].
   https://www.sciencedirect.com/science/article/abs/pii/S1756464615005393
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   molecular mechanism in bladder cancer.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164790/
 * Miyata, Y., et al. (2019). Anti-cancer effects of green tea polyphenols
   against prostate cancer.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6337309/
 * Mousavi, A., et al. (2013). The effects of green tea consumption on metabolic
   and anthropometric indices in patients with type 2 diabetes.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3908530/
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   https://www.ncbi.nlm.nih.gov/pubmed/29722013
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   http://www.cancer.gov/about-cancer/causes-prevention/risk/diet/tea-fact-sheet
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   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213777/

Share this article


Medically reviewed by Jillian Kubala, MS, RD, Nutrition — By Megan Ware, RDN,
L.D. on November 6, 2019




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