With grassy, sweet flavor, matcha green tea is boosted with polyphenols and caffeine. Originated in the 16th century in Japan, it is grown by the tea farmers in a shade. Due to this innovative cultivation, matcha green tea powder holds unique taste.
In Japan ceremonial grade matcha are in vogue. Its smooth texture and superb taste make matcha a key ingredient in several culinary dishes. This article is dedicated to the health benefits matcha powder has to offer. And you will learn refreshing ways to inculcate this healthy elixir in your daily diet.
What is matcha green tea?
Available in the form of teas, shots, desserts and lattes, matcha green tea powder is acquired from Camellia sinensis plant. During the growth period, farmers shade the plants. Inadequate amount of sunlight increases the chlorophyll production in the plant. This not only gives the plant a distinct dark green hue but increases the amount of amino acid.
Once harvested, farmers make matcha powder by grinding the leaves. This process increases the amounts of antioxidants and caffeine as compared to normal green tea and coffee.
Benefits of matcha
Enhances Brain Activity
Boosted with L-theanine (a type of amino acid) and caffeine, matcha improves memory, concentration and alertness. Moreover, L-theanine is also linked to neuroprotective benefits, and it may even delay cognitive decline.
Anti-cancerous Properties
In comparison to normal green tea, matcha has high levels of (EGCG) epigallocatechin-3-gallate. It is a type of catechin that might offer protection from cancer. Catechins are anti-oxidative, meaning they protect the cellular DNA from damage and slows the cell division that’s linked to cancerous growth.
Oral Protection
Catechins can fight with oral bacteria that are the prime cause of tooth decay, plaque formation and bad breath. These compounds prevent Streptococcus mutans to grown on the enamel. Further, matcha green tea powder is packed with fluoride that protect the tooth from cavities. Drinking green tea before bed hinders the production of bacteria inside the mouth.
Weight Management
Catechins further increases metabolic rate. Using matcha with regular exercise regime will increase the fat oxidation. By following a diet plan, regular exercise and consuming 500 mg of green tea on a daily basis will reduce BMI (Body Mass Index).
Improves Heart Health
Catechins reduce triglycerides, LDL or low-density lipoprotein in the blood. High level of triglycerides and LDL can cause blockages in the circulatory system leading to heart complications. Further, catechins also reduces unwanted inflammation in the circulatory system viz. hearth and blood vessels.
Shield for the Liver
Liver is the most important organ in the body. It helps in drug metabolism, flushing out toxic substances and nutrient processing. As per some research, matcha can protect liver from damages and serious diseases.
Improves Skin
EGCG in matcha green tea offer protection from oxidative stress and ultraviolet damage. When consumed regularly, green tea offers skin elasticity, improves overall appearance by inflammation reduction. Further, it also offers alleviation in several skin conditions like rosacea, acne and premature aging.
Aids in Muscle Development
The complex of fiber and catechins in matcha reduces inflammation in the body during strenuous training. Moreover, it also allows muscle to recover faster by absorbing nutrients. Researchers stated that people who took green tea as supplement, found to be more focused and develop muscle fast.
Promotes Healthy Gut
Catechins and fibers in matcha also promote healthy gut by supporting digestion. The gut microbiome – consisting of bacteria, viruses and fungi – supports immune functioning and digestion. People who consume at least two cups of green tea found to acquire positive changes in gut microbiome.
Nutritional Facts
One gram contains:
Calories: 2-3
Protein: 1 gram
Fiber: 1 gram
Vitamin C: 0.5 milligrams
Iron: 0.19 milligrams
It doesn’t have fat or carbohydrates even in traces.
Along with Caffeine 18 to 43 milligrams per gram and catechins, matcha green tea is rich in chlorophyll, polyphenols, L-theanine, rutin and quercetin.
A Culinary Tradition
Either consume it Japanese way – whisking the green tea with hot water – or add ½ teaspoon in morning smoothie. High quality ceremonial grade matcha can even be consumed by making a latte, ice creams or baked goods. You can add the powered green tea in pancakes, cookies, muffins and homemade energy bars. It can even be consumed as a supplement – tablet form.
How Much is Too Much
It is advised to consume 1 to 2 teaspoons of matcha on a daily basis, as it offers numerous benefits to the body. Contrarily, if you have caffeine sensitivity or major health complication, then do consult a physician beforehand. Though matcha have lower caffeine when compared to coffee, it can still increase heart rate and palpitations.
Precautions While Consuming Matcha
- Caffeine Intolerance
Compared to common green tea, matcha is high in caffeine concentration. Thereby, it may hinder sleep patterns or might cause jitteriness and anxiety. Beginners are advised to take low dosage at first and avoid consuming it late in the evening.
- Pregnant Women
Pregnant and breastfeeding women need to consult the doctor before consuming the green tea powder as it has caffeine and tannins.
- People on Medication
Certain medicines related to blood pressure in particular interact with compounds present in matcha. Do take advise of physician beforehand.
- Lead Contamination
Always buy high quality, ceremonial grade matcha. Some low-quality green teas are found to be contaminated with high level of lead.
- Iron Absorption
Tannins in the powered green tea hinder proper iron absorption. Anemics should avoid consuming green tea with meals.
Frequently Asked Questions
How do I know if the matcha green tea powder is high quality?
High quality green tea powder is bight green in color. This happens because of high chlorophyll content. Watch out for the texture, it should be without clumps or grains – like baby powder, silky and fine. Premium matcha offers smooth froth after whisking, it has sweet umami-rich flavor. Contrarily, low grade green tea is yellowish to brownish in color. And has bitter or harsh taste.
What is the difference between ceremonial grade matcha and culinary grade matcha?
Ceremonial grade is made from youngest leaves. It is sweet in taste and has vibrant green color. You should enjoy it with water for best taste.
Culinary grade matcha is made from older leaves. It offers mild bitterness as it has more caffeine content. It is cheaper and best to be used for lattes, baking and smoothies.
Does powdered green tea lose potency?
Try to consume it within 1 to 2 months after opening. With time, it loses its traditional green color and the antioxidant properties depletes surprisingly.
How to store matcha?
This tea is very delicate, thus to preserve texture, nutrients, flavor and color keep it away from moisture, heat, air and light. Better keep it inside an air-tight container and refrigerate.
Where can I buy authentic Japanese powdered green tea?
Authentic matcha comes in particular from Kyoto, Aichi, Shizuoka and Fukuoka region of Japan.
- Always buy from reputed online seller.
- Look for specialty tea shops.
- Before purchase, always check for product certifications.
Final Thoughts
Along with great umami-taste, matcha green tea powder offer countless health benefits. Though this beverage is safe for daily consumption, it is always recommended to take advise from professional before consumption. When consumed in high quantities, the powdered green tea can lead to jitteriness and heart palpitations. Moreover, it is necessary to store this beverage in air-tight container, away from air, moisture and direct sunlight. You can consume this elixir as tea, latte, smoothies, or can use it in culinary dishes.