A guide to matcha

What is matcha?

It would be accurate to say that matcha has well and truly taken the world by storm, climbing in popularity not only due to its versatility – there is a myriad of ways to incorporate matcha into your diet – but also because of the reported health benefits. Recognised for its distinct, green colouration, you’ll have likely come across matcha before – whether in a bakery or coffee shop. But how did this potent powder find its way onto our kitchen shelves?

Matcha comes from the camellia sinensis plant, just as green tea does, but the growing method is slightly different, giving matcha its own unique set of properties. The sole intention is to maximise chlorophyll production, as well as boosting the amino acid content, which is achieved by preventing the plant from receiving direct sunlight. After covering the Camellia sinensis 20 to 30 days before harvest, the plant’s leaves gradually take on a darker green colour, giving it its distinct appearance.

Once the harvesting process is complete, the stems and veins of the leaves are removed, leaving only the main leaf. At this point, the remaining leaf parts can be ground up into a fine powder – which is what we call matcha. When compared to its sister – green tea – matcha instead contains the nutrients obtained from the entire leaf, causing it to have a higher antioxidant and caffeine content.

How can matcha be used?

One of matcha’s many positive traits is its versatility, allowing it to be used in a variety of different ways. Traditional matcha preparation involves making a tea; add two teaspoons of matcha powder to a mug of hot water and stir to dissolve it. Milk can also be added to the mixture to make a warming matcha latte.

Matcha can be used in a variety of edible treats too – be it muffins, scones or pancakes – to give desserts a unique taste and healthy twist. You could also stir it into your morning oatmeal, or blend it with other fruit and vegetables to make a nutritious smoothie. 

What does matcha taste like?

Matcha’s distinctive taste has been described as earthy, aromatic and rich. The sweet nuttiness fused with bitter undertones combine to make it a refreshing drink, whether sipped hot or cold.

What are matcha’s health benefits?

High in antioxidants

Matcha contains plenty of natural antioxidants and catechins – the latter commonly found in tea. As the whole of the leaf is used to create matcha powder, this means that the number of antioxidants and catechins will be much higher than regular tea or green tea, promoting the stabilisation of harmful free radicals. These are a type of unstable molecule that’s made during normal cell metabolism (chemical changes that take place in a cell) or as a result of environmental factors such as cigarette smoke, industrialised chemicals, and air pollutants. Free radicals are highly reactive and can accumulate in cells resulting in damage to other molecules, such as DNA, lipids, and proteins. Antioxidants combine with these free radicals making them a safer, less reactive molecule. Scientific studies have suggested that green tea helps to prevent cell damage, and could lower the risk of chronic diseases.

May aid brain function

One particular study aimed to determine whether the ingredients in matcha green tea powder were able to benefit the cognitive function of elderly people, after acknowledging the various health boosting properties of catechins, lutein and vitamin K. After providing participants with daily matcha supplements during a double-blind, placebo-controlled 12-week trial, the study suggests that matcha green tea powder may be beneficially effective against cognitive decline in clinically normal elderly women. However, the study was unable to determine which was the most fundamental bioactive compound in matcha powder.

May improve liver health

Although matcha and green tea’s ability to reduce the risk of liver cancer remains ambiguous, a meta-analysis suggested that there could be a significant association between high green tea consumption and reduced risk for liver cancer. Although some correlation has been found between matcha and green tea and improved liver health, it’s important to note that there could be other contributing factors behind these findings, and additional studies are required to make a convincing case for this association.

Possible protection from some cancers

It’s possible that matcha green tea might carry cancer preventing properties, and one study aimed to research its effect on human breast cancer cells. The findings showed that it “is sufficient to inhibit the propagation of breast cancer stem cells”, with metabolic phenotyping revealing that this form of treatment “suppresses oxidative mitochondrial metabolism and glycolytic flux”. During this process, the cancer cells are sent into a more inactive state. Although promising, the collected evidence isn’t strong enough to completely confirm matcha’s ability to reduce the risk of cancer.

Possible benefits to heart health

A recent study conducted in Japan suggests that drinking green tea could reduce the risk of cardiovascular disease. The study – which involved 40,530 Japanese adults – “found that those who drank more than five cups of green tea per day had a 26% lower risk of death from heart attack or stroke and a 16% lower risk of death from all causes than people who drank less than one cup of green tea a day.”

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Reviewed by:

Dr Brian Fisher MBBch MBE MSc FRSA – Clinical Director

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