The benefits of Matcha
Why I Drink matcha
By Rebecca Thomas
Since May this year, I’ve slowly been replacing coffee with Matcha. My initial reason was, just like some people can’t handle spicy food or hold their alcohol, I can’t handle coffee. Don’t get me wrong. I love coffee, I love the smell, the taste and of course the social aspect. However, push came to shove when it my 8am double shot coffee was keeping me awake until 2am.
This is when I knew I needed to cut back on coffee. The insomnia, plus the coffee-induced anxiety, shakes and stomach aches. Read about the effects of caffeine on sleep by Matthew Walker (PhD), author of ‘Why We Sleep’, here.
I was also told Matcha provided a caffeine boost known as an “alert calm”, which means it gives you mental alertness, without the jitters.
I decided to do a bit of my own research before diving in.
What is Matcha?
So, if you haven’t heard of Matcha before, it’s basically just green tea leaves stoneground to form a powder.
Over a thousand years ago, Matcha came to Japan as an aid to meditation practice. During long hours of sitting, monks would drink Matcha to remain alert yet calm.
I’m not a huge green tea fan, I think it tastes like bath water. So at first, I was hesitant to swap my morning cappuccino for this. However, when I found that you could have it in the form of a creamy latte, I was all ears.
When we drink green tea by soaking the leaves, we don’t get the full benefit of the tea, as much of the sought-after health benefits remain inside the leaf. The only way to consume all the benefits, is to consume the whole leaf. Luckily for us, Matcha exists, so we don’t have to start eating leaves (unless you’re into that).
The Benefits of Drinking Matcha
- Caffeine Hit “Alert Calm”
So, here’s the deal, Matcha still contains caffeine. However, the content is slightly lower, and it has a different effect on the body.
A Matcha latte (about a teaspoon of Matcha powder) provides on average 34mg of caffeine compared to a single shot espresso which has 40mg (double shot is 80mg) and a cup of brewed coffee has 120mg a cup.
However, the caffeine found in Matcha is released slowly due to it’s high levels of L-Theanine, a rare amino acid.
The science...
Matcha is rich in L-Theanine, an amino acid that induces a relaxed state by acting upon the brain waves. Matcha induces alpha waves (calm and relaxed state) in the brain, while stress can induce beta waves (fight or flight state). Whilst, L-Theanine is common in all types of tea, Matcha may contain up to five times more than regular black and green teas.
Additionally, L-Theanine may also help with memory and cognitive ability, whilst also counteracting any possible side-effects from caffeine. Therefore, a cup of Matcha promotes concentration and clarity without any of the nervous jitters found in coffee. Win, win!
- Metabolism
A study presented in the American Journal of Clinical Nutrition found that consuming Matcha can increase human thermogenesis (the body’s natural rate of burning calories) from a normal 8%-10% of daily energy expenditure, to between 35% and 43% of daily energy expenditure. However, unlike coffee, Matcha doesn’t raise blood pressure or heart rate, making it a safe alternative to coffee!
- Management of Polycystic Ovarian Syndrome (PCOS)
A recent study has found that Matcha has been found to help manage the symptoms of PCOS in overweight and obese women, including; weight management, decreased insulin resistance and decreased free testosterone levels. Insulin resistance is a common symptom of PCOS, this resistance causes the body to produce high levels of insulin in attempt to control blood sugar levels.
Insulin resistance and therefore, high insulin levels can cause the ovaries to make more androgen hormones, such as testosterone. Increased testosterone is associated with PCOS-related symptoms such as; male pattern baldness, increased facial and body hair, acne and irregular or absent periods.
If Matcha can control the insulin resistance, it would also help control the symptoms of PCOS. Although, this study was conducted on overweight and obese women, it may have potential to aid weight management and the prevention of future weight gain in healthy individuals.
- Anti-oxidant content
Anti-oxidants are natural chemical compounds that are known to help prevent aging and protect against chronic disease. According to recent research, Matcha is packed with significantly more antioxidants than well-known high antioxidant foods such as; blueberries, acai berries, dark chocolate and cranberries.
Matcha’s high antioxidant content is mostly due to its high level of catechins, which are a type of antioxidant and flavonoid (plant-deprived compounds found in tea).
Matcha is specifically high in the catechin EGCg (epigallocatechin gallate). Research has found that EGCg protects against cancer and other chronic diseases. Research suggests that the catechins found in Matcha may help kill cancerous cells and inhibit the growth of tumours! Proving that Matcha is good for more than just a caffeine hit!
How do you consume it?
For me, I love Matcha lattes! If you're in Brisbane, there are quite a few cafes that sell Matcha, I'd recommend Grown (Matcha pictured), Nodo and Kiss The Berry!
I also love making Matcha lattes at home. To make a Matcha latte at home, I combine a teaspoon of matcha and a splash of hot (but not boiling) water to form a paste, then I warm up some almond milk and stir that in. If you're like me and need a bit of sweetness, I'd add a bit of honey and cinnamon to the mix! Alternatively, I'll simply add a teaspoon of Matcha powder to one of my smoothies. If you're not keen on the taste of Matcha, a smoothie would be the best option as you can barely taste it but still reap the health benefits!
For more ideas on how to consume Matcha, I'd really recommend Matcha Ninja's recipe section on their website. I can't wait to try the Matcha hummus!
