Matcha has been on a real rise recently. Matcha-themed menus are available almost everywhere, from matcha lattes and iced coffee to desserts and even matcha-flavored snacks. On social media, more and more people are embracing matcha as part of a healthy and aesthetic lifestyle. It's no wonder this Japanese green drink has become a new favorite, especially among young people.
But behind all the hype, a rather important question arises: is matcha really healthier, or is it just a passing trend that is being blown out of proportion?
The answer isn't as simple as "yes" or "no." Matcha does have real benefits for the body, but it still needs to be consumed wisely. To avoid simply following a trend, it's important to understand what matcha actually is and how it affects your health.
What Is Matcha?
Matcha is a powdered Japanese green tea made from carefully selected tea leaves. Unlike regular green tea, matcha leaves are cultivated using a special method. Before harvesting, the tea plants are shaded from sunlight for about 20–30 days. This process increases the chlorophyll and amino acid content in the leaves, resulting in a brighter green color and a more distinctive flavor.
After being harvested, the leaves are steamed, dried, and then ground very finely to a fine powder.
What sets matcha apart from regular green tea is how it's consumed. While regular green tea is simply brewed and the dregs are discarded, matcha is consumed with the entire leaf powder. Therefore, it also delivers a greater nutritional value.
Benefits of Matcha for the Body
1. Rich in Antioxidants
One reason matcha is considered healthy is its high antioxidant content, particularly the catechin EGCG (epigallocatechin gallate). Antioxidants help the body fight free radicals that can damage cells and trigger various diseases.
Several studies have shown that matcha's antioxidant content is significantly higher than regular green tea. Because the entire leaf is consumed, the benefits are maximized.
This antioxidant is believed to help maintain heart health, slow premature aging, and reduce the risk of several chronic diseases.
2. Helps Focus and Concentration
Many people choose matcha as a coffee substitute because it feels more energizing. Matcha does contain caffeine, but it also contains L-theanine, an amino acid that helps the body feel more relaxed.
The combination of these two ingredients allows matcha to help improve focus without the "overly throbbing" effect that can sometimes occur after drinking too much coffee. The energy from matcha is usually felt more slowly but lasts longer.
Therefore, some people feel more comfortable drinking matcha while working, studying, or doing assignments for long periods of time.
3. Helps Body Metabolism
Several studies have shown that the catechins in matcha can help boost metabolism and burn calories. This is why matcha is often associated with diets and weight loss programs.
However, it's important to remember that matcha isn't a magic drink that automatically promotes weight loss. Its effects still need to be supported by a balanced diet, adequate sleep, and regular physical activity.
4. Helps Maintain Heart Health
The antioxidants in matcha are also believed to help maintain cholesterol levels and blood vessel health. Moderate green tea consumption is often associated with a lower risk of heart disease.
In addition, matcha can also help reduce inflammation in the body associated with various chronic diseases.
5. Helps the Immune System
Because it's rich in antioxidants and other natural compounds, matcha can also help maintain the immune system. These compounds help the body fight oxidative stress and excessive inflammation.
But Matcha Still Has Side Effects
Despite its many benefits, matcha should still be consumed in moderation. Many people assume that anything " healthy " is safe in large quantities, but this isn't always the case.
Because it contains caffeine, too much matcha can cause insomnia, heart palpitations, restlessness, or anxiety, especially in people who are sensitive to caffeine.
Additionally, matcha contains tannins, which can irritate the stomach if consumed on an empty stomach. Some people may experience nausea, stomach pain, or discomfort after drinking matcha without eating first.
Tannins can also inhibit the absorption of iron and some other minerals if consumed too often with food.
In very high amounts, excessive consumption of catechins can also be a burden on the liver. Therefore, although matcha is healthy, there are still safe limits for consumption.
Matcha or Coffee?
The debate about matcha and coffee actually doesn't need to be overblown because both have their own advantages.
Coffee is suitable for those who need a quick boost to ward off drowsiness and boost energy quickly. Meanwhile, matcha is better suited for those who want more stable focus and less of a jolt.
In terms of antioxidants, matcha is indeed superior. However, that doesn't mean coffee is bad for your health. As long as it's consumed in moderation and with the body's consent, coffee also has its own benefits.
So the best choice actually depends on each person's needs and body condition.
How to Choose Good Matcha
Because matcha is so popular, many products now claim to be "premium" when in fact they're of mediocre quality. To avoid making the wrong purchase, there are a few things to consider.
Good-quality matcha typically has a bright green color, not a dull green or yellowish color. Its texture is very smooth and soft.
The taste is also distinctive: slightly bitter but still with a natural savory and sweet flavor called umami. If it tastes too bitter or like dry grass, it's likely low quality.
For drinks, ceremonial grade is typically chosen for its smoother flavor. Culinary grade, on the other hand, is more often used for cakes or desserts.
How Much Matcha Is Safe to Consume?
In general, one to two cups of matcha per day is still considered safe for most healthy adults.
It's best to avoid drinking matcha too late in the evening if you're sensitive to caffeine. Also, don't use it as a water substitute or consume it continuously throughout the day.
For pregnant women, people with stomach disorders, liver disease, or sensitivity to caffeine, matcha consumption should be more careful and, if necessary, consult a medical professional first.
So, Is Matcha Really Better?
Matcha does have real health benefits. It's high in antioxidants, can help with focus, and provides a more sustained energy boost than some other caffeinated drinks.
However, matcha is not a "magic drink" that can solve all health problems. Excessive consumption can still cause side effects. And don't forget to control the sugar content in your matcha drinks.
Ultimately, the most important thing isn't just following trends, but understanding your body's needs. When consumed wisely and appropriately, matcha can be a great beverage choice for everyday activities.
Healthy isn't about drinking something that's going viral, but about maintaining a balanced lifestyle overall.
Article written by Dr. Paulina Toding, M. Gizi, Sp.GK (Clinical Nutrition Specialist at EMC Pulomas Hospital).