Green tea is one of the world's most popular beverages. It offers a variety of potential health benefits, including weight loss and heart health. Matcha, a specific type of green tea, is marketed as healthier than other varieties.
Unlike other green teas. grown and prepared. Moreover, the whole tea leaf is consumed.
What is Matcha?
Matcha and regular green teas come from the Camellia sinensis plant, which is native to China.
However, matcha It is grown differently than regular green teas. Tea bushes are protected from sunlight for about 20-30 days before harvest. The tint causes an increase in chlorophyll levels, which turns the leaves a darker shade of green and increases the production of amino acids.
After harvest, the stems and veins are removed from the leaves. They are then ground into a fine, bright green powder known as matcha.
Because matcha has the whole leaf powder, it is higher in certain substances – such as caffeine and antioxidants – than green tea. One cup (237 ml) made from 4 teaspoons of powder standard matcha usually contains around 280 mg of caffeine. This is much higher than one cup (237 ml) of regular green tea, which provides 35 mg of caffeine.
However, most people do not drink a full cup (237 ml) of matcha at a time due to its high caffeine content. It is more common to drink 2–4 ounces (59–118 ml). Caffeine content also varies depending on the amount of powder you add. Matcha, which can have a grassy and bitter taste, is often served with sweetener or milk. Matcha powder is also popular in smoothies and baking.
How is it prepared?
While green tea is made from soaked leaves, matcha is made from ground, whole tea leaves.
Usually in the traditional Japanese style. is prepared. The tea is measured with a bamboo spoon or shashaku into a heated tea bowl.
Hot water (about 158°F or 70°C) is then added to the bowl. The tea is whisked with a special bamboo whisk called a bucket until it becomes smooth with the foam on top.
Matcha can be prepared in several ways:
Standard. Most people mix 1 teaspoon of matcha powder with 2 ounces (59 ml) of hot water.
Usucha (thin). It is thinner and version uses about half a teaspoon of matcha mixed with 3–4 ounces (89–118 ml) of hot water.
Koicha (thick). This thick version, sometimes used in Japanese tea ceremonies, takes 2 teaspoons of matcha per 1 ounce (30 ml) of hot water. There is no foam and a higher grade matcha is required.
Note that you don't need any special equipment to make a good cup of matcha. A cup, a teaspoon, and a small whisk will do the trick.
Health Benefits of Matcha
Since matcha is a plain type of green tea, it has many of the same health benefits.
>However, because matcha is more concentrated in antioxidants, a single cup (237 ml) may be equivalent to about 3 cups (711 ml) of regular green tea.
Human studies on matcha are particularly limited. , but animal studies show that it may reduce the risk of kidney and liver damage while lowering blood sugar, triglyceride and cholesterol levels.
Here are the health benefits of drinking matcha green tea;
It is full of antioxidants
>Dietary antioxidants counteract free radicals in your body by protecting cells and tissues from damage. Matcha is very high in antioxidants, especially catechins. The most powerful catechin is epigallocatechin gallate (EGCG).
EGCG has been studied extensively. It may fight inflammation in your body, help maintain healthy arteries, and promote cell repair. What's more, brewed matcha teas contain more antioxidants than bagged teas or ready-to-drink products. One study found matcha contains 137 times more antioxidants than lower-grade green teas, and other found that it contains 3 times more antioxidants than high-quality teas.
It May Reduce Your Risk of Heart Disease
Heart disease is the biggest cause of death in the world. Many diseases are known to increase the risk of heart disease.
Drinking green tea may help improve many of these risk factors, including total cholesterol, LDL (bad) cholesterol, triglycerides, and blood sugar levels. Green tea, another oxidation of LDL (bad) cholesterol, which is a major heart disease risk factor
Studies show that green tea drinkers have up to a 31% lower risk of heart disease. This is mostly attributed to the antioxidants and plant compounds in green tea, which are found in even higher amounts in matcha.
>Helps with Weight Loss
Green tea has often been associated with weight loss. In fact, it is a common ingredient in many weight loss supplements.
Human studies show that green tea increases the total calories you burn by increasing your metabolic rate. It has also been shown to increase selective fat burning by up to 17%.
However, keep in mind that green tea is only a very small piece of the weight loss puzzle—and not all studies agree that it will help. A recent review found It was concluded that the weight loss effects of green tea were so small that they were not of clinical significance.
May Increase Relaxation and Arousal
In addition to being a great source of antioxidants, green tea contains a unique antioxidant called L-theanine. In fact, matcha has much higher levels of L-theanine than other types of green tea.
L-theanine can increase alpha waves in your brain. These waves are linked to mental relaxation and may help combat stress signals.
L-theanine also modulates the effects of caffeine in your body, increasing alertness without causing the drowsiness that often follows coffee consumption. Because of this, matcha tea is gentler than coffee. and may provide prolonged alertness. L-theanine may also increase the number of feel-good chemicals in your brain, which may lead to better mood, memory, and concentration.
Additionally, studies have shown that green tea powder is beneficial for older adults. shows that it may improve brain function in adults and reduce age-related mental decline
Safety and Side Effects
Some side effects and risks are associated with matcha consumption.
Matcha is both beneficial. It is generally not recommended to drink more than 2 glasses (474 ml) a day, as it concentrates on harmful substances.
Contamination
By consuming matcha powder, the compound in the whole tea leaf is eliminated. You're getting the stuff – along with everything it contains.
Matcha leaves may contain contaminants (including heavy metals, pesticides, and fluoride) from the soil where the plant grows. Using organic matcha may reduce your risk of exposure to pesticides, but even organic leaves, It may contain harmful substances from the soil when taken in large amounts.
Liver and Kidney Toxicity
Matcha contains three times more antioxidants than regular green tea. Thus, 2 cups (474 ml) of matcha contains 6 cup (1.4 liters) can provide amounts of plant compounds equal to those of other high-quality green tea.
Although individual tolerance varies, high levels of plant compounds found in matcha may cause nausea and symptoms of liver or kidney toxicity.
>Some people have shown signs of liver toxicity after consuming just 6 cups (1.4 liters) of green tea per day for 4 months – or about 2 daily cups (474 ml) of matcha.
Matcha. Healthier Than Green Tea
Matcha is a special, powerful form of green tea. It comes from the same plant, but is grown and prepared in a very different way. Because the leaves are ground into powder, you consume the entire leaf.
For this reason, matcha may have more advantages than regular green tea. Do not consume more than 2 glasses (474 ml) per day.
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