Matcha, more than just tea

FibonacciMD
Oct 12
3 min read

Updated: Nov 5

Why the Bright Green Powder of Matcha is Suddenly Everywhere

and What it Does for Your Health

Culinary Medicine

You are a coffee person. Why then is your barista offering you matcha green tea powder? Matcha may seem like an odd thing to have with, or instead of, your coffee, but the green powder is a growing trend among coffee shop offerings. Sales are projected to reach over 3 billion dollars this year.[1] Matcha is known for both its vibrant green color and its potential health benefits. Are you willing to give it a try?

Matcha is not just green tea

All matcha is green tea, but not all green tea is matcha. Matcha is a finely ground powder made from a specific plant grown in a specific way. Most green tea is sun-grown and prepared by steeping the leaves in hot water. Matcha is made only from Camellia sinensis plants grown in the shade for most of their growing period and then ground into a fine powder. [2,3] Instead of steeping, the matcha powder is whisked into water to produce a smooth, frothy beverage. The process produces a unique and much less bitter product with an iconic green color. [2]

This specialized form of green tea is part of the traditional chanoyu Japanese tea ceremony, based on principles of harmony, respect, purity, and tranquility. [4] The process of making matcha also enhances the development of biologically active compounds that provide benefits to physical and mental health. [2,5,6]

Health Benefits of Matcha

Matcha powder is consumed in small amounts - the typical serving is about 1 gram - so it does not contribute significant amounts of calories or nutrients. However, it does provide a variety of health promoting substances, including antioxidants, caffeine, and the amino acid, theanine.

Catechins are a type of antioxidant found in matcha that have been shown to reduce LDL cholesterol and blood pressure. [7] Rutin and quercetin are two other antioxidants in matcha; rutin has anti-inflammatory properties and quercetin helps regulate blood glucose and reduces the risks associated with diabetes.[2]

Matcha also contains caffeine. Caffeine is a stimulant that gives us a brief boost in cognition and memory; its effects peak in about 30 minutes after consuming it. In moderate doses caffeine has health benefits including potentially reducing the risks of dementia, Parkinson’s disease, diabetes, kidney disease, nonalcoholic fatty liver disease, and some types of cancer. [8] In high doses, caffeine can also cause negative side effects like nervousness and anxiety. The effect of caffeine consumed in matcha however is modulated by theanine, which alleviates anxiety. The combination of caffeine and theanine may enhance concentration more than either compound alone.[2,6]

Adding matcha to your day

There are many ways to use matcha powder. You can choose it as a refreshing iced beverage on a balmy day or sip it warm on a rainy afternoon, just sift about a teaspoon of matcha powder into 2 to 4 ounces of water or milk. If you miss the coffee flavor, you can just blend the powder into your coffee latte. You can also add it into your smoothie, sprinkle it on your cereal or yogurt, stir it into salad dressing, or shake some onto your donut or popcorn. Do not forget that it contains caffeine, about the amount in half a cup of coffee. And keep your intake at no more than 1 to 3 grams a day as any more than this can interfere with iron absorption and increase your potential exposure to contaminants such as pesticides.[9,10] No matter how you enjoy it, beautiful green matcha will be a healthy boost to your day.

Mary Recommends:

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References

[1] More A. Matcha Market Report: USD 5.8 Bn by 2034 at 6.1% CAGR. Market.us News. Published May 28, 2025. https://www.news.market.us/matcha-market-news/

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[2] Kochman J, Jakubczyk K, Antoniewicz J, Mruk H, Janda K. Health Benefits and Chemical Composition of Matcha Green Tea: A Review. Molecules. 2020;26(1):85. doi:https://doi.org/10.3390/molecules26010085

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[3] International Organization for Standardization Matcha tea — Definition and characteristics Published April 2022 https://www.iso.org/standard/80777.html

[4] Japanese Tea Ceremony a Complete Guide. Nio Teas. Published April 8, 2022. https://nioteas.com/blogs/japanese-tea/japanese-tea-ceremony-guide

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[5] Matcha — Even More Powerful Than Regular Green Tea? Healthline. Published February 22, 2019. https://www.healthline.com/nutrition/matcha-green-tea#what-it-is

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[6] Wang L, Brennan M, Li S, Zhao H, Lange KW, Brennan C. How does the tea L-theanine buffer stress and anxiety. Food Science and Human Wellness. 2022;11(3):467-475. doi:https:// doi.org/10.1016/j.fshw.2021.12.004