Matcha tea is fast becoming a popular beverage in Australia, with tea lovers enjoying hot and iced matcha lattes at their local cafes, as well as brewing matcha at home. Why do we love matcha? For a start, it offers us something a little different from the standard tea or coffee order. It’s bright green, has a unique flavour and a powdery mouth feel that makes it feel more substantial than drinking green leaf tea. It’s also widely seen as a healthier alternative to drinking a cafe latte.
Drinking matcha tea offers a range of benefits. For starters, it provides a caffeine buzz, but slightly less than a standard cup of coffee, so you don’t end up feeling so jittery. It also brings with it less of the up and down you get from drinking a coffee, plus a whole bunch of antioxidants that can enhance your health. It can also speed up your metabolism, without you even trying!
Finally, there is a rich tradition surrounding the brewing and drinking of matcha tea. Taking the time to brew matcha properly, and then to quietly enjoy your matcha solo, or with friends and family, is something of a ritual that offers unique wellbeing benefits.
Let’s look at the many benefits associated with drinking matcha and why you might want to add it to your hot beverage repertoire.
Is matcha tea really good for you?
Matcha offers a range of health benefits. A cup of matcha not only offers a mini caffeine hit, giving you added focus and energy, but it contains an ingredient that offers you calm focus, minimising those usual caffeine jitters. In addition, it’s packed with antioxidants. Let’s look at the key benefits of drinking matcha tea!
Advantages of Matcha Tea:
Mood lift and enhanced brain function
Matcha contains caffeine (approx. 60-75mg per 250-mL cup), which stimulates the central nervous system and makes you feel more alert. Whilst consuming caffeine can result in jitters for some, the L-theanine in matcha stimulates alpha wave production in the brain, which leads to improved concentration and a feeling of calm alertness. This means that the caffeine effect is somewhat subdued by the L-theanine effect.
Heart health support
Matcha has been found to help lower levels of “bad” cholesterol (LDLs), and triglycerides. This is thought to benefit heart health.
Metabolic boost
Matcha has been found to increase thermogenesis—the process whereby the body produces heat by burning calories. This boosts metabolism and helps the body burn energy and fat more efficiently. When combined with exercise and a healthy diet, this may support weight management efforts.
Liver support
Matcha is sourced from shade-grown green tea leaves, which retain a high chlorophyll content. Chlorophyll acts as a detoxifying agent and helps to cleanse the body and support liver function.
Skin protection
Antioxidants in matcha tea can aid in protecting the skin from the oxidative stress that comes from UV rays and pollution.
Improved oral health
Matcha contains natural anti-inflammatory properties that may benefit your gums, as well as catechins, an antioxidant that helps lower mouth acidity and protects against tooth decay. In addition, matcha has been shown to inhibit bacterial growth known to exacerbate periodontal disease, and neutralise compounds that cause bad breath. It’s worth noting that teeth staining may occur with frequent matcha consumption, however it stains less than coffee and black tea.
Soothes digestion (for some)
Some people experience benefits to their digestion when they consume matcha tea. The polyphenols in matcha can calm the gastrointestinal tract and result in the reduction of indigestion and bloating.
Antioxidant rich
Matcha tea is rich in naturally-occurring antioxidants known to support immunity and cellular health. Antioxidants help reduce inflammation in the body. In addition, they help protect the body’s cells from being damaged by free radicals. They also support the immune system, so it may better fight off harmful pathogens.
Antioxidants in matcha tea include:
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Chlorophyll: Matcha gets its vibrant green colour from chlorophyll, which is a compound known for its powerful detoxification effects. Chlorophyll can assist with the flushing out of toxins and heavy metals from your body. It also promotes healthy skin.
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L-theanine: L-theanine is an amino acid that possesses antioxidant properties. Whilst doing its job reducing oxidative damage related to stress, it also supports brain function and promotes a calm focus. (L-theanine can help to counter the jittery effect of matcha’s caffeine.)
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Flavonoids: These plant-based antioxidants help support heart health, improve circulation, and may play a role in reducing the risk of chronic diseases.
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Vitamin C: Matcha contains a small but beneficial amount of vitamin C, which supports immune function and enhances the body’s ability to absorb iron.
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Quercetin and Rutin: These antioxidants help strengthen blood vessels, improve circulation, and reduce inflammation.
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Polyphenols: Matcha contains polyphenols, which help to fight inflammation, support cell health and combat free radicals. Prominent polyphenols in matcha tea include Epigallocatechin gallate (EGCG), which is linked to numerous health benefits, including antioxidant activity, metabolism support, and potential protection against inflammation and cell damage.
How much matcha can I consume?
The recommended maximum amount of matcha per day is between 1 and 2 teaspoons. A half teaspoon is generally a sufficient amount of powder per cup, and results in a robust flavour. An entire teaspoon would be a very strong flavoured brew! If you drink your matcha weaker, you can enjoy more cups of it!
As matcha is a powder, it can be unpredictable how much is used in cafe-bought matcha latte. Therefore, if you’re not making it yourself, limit yourself to a 2 cup daily maximum.
Will matcha keep me awake at night?
It’s possible. After all, a 250-mL cup of matcha contains between 60 and 75mg of caffeine, which exceeds that of black tea (45mg-75mg) and green leaf tea (24mg-45mg). However it is less than the same sized cup of coffee, which would contain approximately 100mg of caffeine. (A maximum daily caffeine intake for healthy adults should be no more than 400mg.)
If you’re sensitive to caffeine and it interferes with your sleep, avoid drinking matcha tea after 3pm, or make a very weak brew. If you aren’t too caffeine-sensitive, then you could try having more and see how you go.
Can drinking matcha tea have any negative effects?
Whilst there are many benefits of matcha green tea, there are some things to be conscious of. Like consuming any plant-derived product, if you drink it in excess, you may experience side effects. Indeed, as matcha tea is a highly concentrated form of the tea plant (both the leaves and stems are used), you are getting a greater concentration of all active ingredients. Therefore, you need to be mindful of how much you consume. Other issues to consider when consuming matcha tea are:
Impure Leaves: As with any plant product, there may be risks if the plant is grown in impure soil or if it is sprayed with pesticides. Buy only organic matcha powder if possible.
Caffeine impacts: As we mentioned above, if you’re sensitive to caffeine, it’s wise to drink matcha tea in moderation. Use only a small amount of powder when you prepare your brew, and if sleep is an issue, drink your matcha during the early part of your day.
Food-drug interactions: One thing to consider when consuming matcha is that it contains a powerful antioxidant called quercetin. Quercetin does offer health benefits, however it travels through the same pathways in the body as some medications and antibiotics, and may disrupt their absorption. The liver struggles to process both the medication and quercetin at once, hence if you have a health condition that relies on the taking of these drugs, you should speak with your doctor about whether or not you can safely drink matcha, and if so, how much and how often.
Impacts on GERD: GERD sufferers may find matcha irritating, as the acid and caffeine content in matcha can stimulate stomach acid production and relax the lower esophageal sphincter (LES), allowing acid to rise into the oesophagus. Some GERD sufferers, however, prefer matcha to coffee, as they find it less irritating, plus the amino acid L-theanine can smooth out caffeine's effects. Individual tolerance varies, so pay attention to your body's reaction. For similar reasons, people suffering gastritis or stomach ulcers should also monitor their matcha intake, to ensure they don’t suffer negative effects.
What to look for when buying matcha tea
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Buy Organic: If you buy only organic matcha tea, you’ll be doing your best to bypass some of the nasties that can be associated with synthetic pesticide and fertiliser use.
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Buy Japan made: Japanese matcha is usually grown in highly-managed environments. In some cases, the soil is tested for heavy metals. Therefore it’s recommended you buy your matcha from Japan, where they really take the quality of their matcha seriously! All of Tea Tonic’s Matcha products are proudly sourced directly from Japan.
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Seek Green: The greener the matcha, the better! It means the matcha contains lots of beneficial chlorophyll and nutrients from young, shade-grown leaves. If matcha is more on the dull, yellow side rather than vibrant green, it’s likely past its best use date, isn’t made from shade-grown leaves, or hasn’t been properly stored. Whichever is the case, avoid it.
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Opt for Fine, Stone-Ground Powder: The way green tea leaves are ground impacts the flavour quality of the matcha. Stone grinding ensures that the matcha is processed in a gentle and slow fashion, which helps keep the leaves cool in the process and safeguards the delicate aromas and flavours of the matcha tea. Stone grinding can also help create the super-fine and smooth texture of a quality matcha. (Grainy or coarse matcha powder won’t whisk well in the cup, and should be avoided.)
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Airtight Packaging: To ensure you receive a fresh batch of matcha tea, make sure it is brought to you in well-sealed packaging. Buying loose matcha powder that has been exposed to the heat, light and air will cause it to oxidise and degrade. Flavour and aroma will be diminished. (Remember to store your matcha in a sealed, opaque container, away from sunlight, air and moisture.) Also check when the matcha was harvested and milled. The fresher, the better.
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Buy High-Grade: Ceremonial Grade matcha and Imperial Grade matcha are the choice for drinking matcha tea. Culinary Grade is what you would use when cooking matcha in a recipe or making matcha ice cream. (Tea Tonic’s Matcha powder is Imperial Grade.)
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Smell the Powder: A quality matcha should smell a little grassy, sweet and nutty. If you have the opportunity to smell a matcha before you buy it, do so! If you notice any musty or fishy tones, avoid it.
Matcha Tea at Tea Tonic: Tea Tonic’s Matcha powder is grown in Japan, Organic, Stone-Ground and Imperial Grade, making it a high-quality choice.
How can I best enjoy matcha?
How you enjoy matcha really depends on your preferences. Some enjoy it in a frothy latte or flat white format, with cow or plant-based milk (coconut, oat, soy, almond etc.). A little sweetness is usually added to balance out the bitter flavour of the matcha—honey, sugar, maple syrup, or alternative syrup, or else it’s fine without sweetener.
Another popular way to enjoy matcha is by drinking iced matcha. This usually involves brewing the matcha in water, allowing it to cool, and then adding a cold milk and sweetener (if preferred). Add ice cream and you have a matcha latte float.
Others may prefer to drink their matcha pure and green, with only hot water added. Due to matcha’s powdery texture, even a straight matcha tea like this offers a full-bodied mouthfeel.
And for a delicious dessert, a matcha affogato combines scoops of vanilla ice cream with warm matcha tea poured over the top!
And then, there are matcha mocktails and cocktails! We’ll let you explore recipes for those yourself.
Matcha tools: