Matcha is a concentrated powdered form of green tea. The tea plants have been specifically grown and traditionally used in Japanese tea ceremonies for hundreds of years. The tea leaves that are used to make matcha are shaded for two weeks to increase chlorophyll levels before the leaves are picked. After harvest, the tea leaves are steamed, dried and then ground into the amazing fine powder we know as matcha green tea.
The fact that matcha is made from the whole leaves of high-quality tea makes it a more potent source of nutrients than steeped green tea providing 137 times the antioxidants-making it one of the top superfoods. Add it to your smoothies, drink it plain or make a latte-these are simple ways to add powerful health benefits to your diet.
Health benefits
Antioxidants
Metabolism and Weight Loss
Matcha boosts metabolism and burns fat. A study featured in the American Journal of Clinical Nutrition found that consuming matcha green tea can increase thermogenesis (the body’s own rate of burning calories) from a normal 8%-10% of daily energy expenditure, to between 35% and 43% of daily energy expenditure without raising blood pressure or the heart rate thus avoiding the jitters.
L-Theanine and Caffeine
Due to its mix of L-theanine and caffeine, matcha can provide a calm alert feeling. L-theanine is a nondietary amino acid that creates alpha waves which promote a state of relaxation and are found almost exclusively in teas from the Camellia sinensis plant. Another benefit of L-theanine is that it can help with memory and mental clarity without the nervous energy usually from caffeine. Matcha is higher in caffeine than other green teas, 70 compared to 30 mg but the caffeine in matcha binds to its phytonutrients in a way that slows the body’s absorption of the caffeine. But this is much less than the 150 + mg of caffeine in a cup of coffee.
Chlorophyll
Because matcha is shade-grown, it has more chlorophyll than other green teas as is apparent from its bright green color. Chlorophyll is a detoxifier safely helping the body to eliminate toxins and harmful chemicals from the body.
How to Choose and Use Matcha
You want to look for organic or non-GMO ceremonial grade matcha powder with one ingredient: matcha. Traditional matcha is made using a bamboo brush or tea whisk in water using warm but not boiling water. Add 1 teaspoon of matcha powder to bowl or cup. Add 2 ounces of nearly boiled water. Whisk water and powder briskly for a minute or two until it looks thick and frothy with tiny bubbles. Add 3 to 4 more ounces of water. You can also use a milk or milk substitute like coconut milk in place of water. If you’d like, you can sweeten using natural sweeteners like raw honey.
Personally I’m obsessed with the latte recipe below. The creamy richness gives me the morning caffeine I need, provides protein keeping me full all morning, and balances my blood sugar.
Matcha Latte
1 serving 160 calories 15 g protein 4 g carbohydrates 6 g fat
Blend together for 20 seconds on high speed.