Matcha May Help Boost Heart Health Over Time
There are numerous studies that point to a cholesterol-busting effect associated with green tea consumption, although many are limited in nature. A recent systematic review of existing research published in Nutrition Journal suggests there’s an association with drinking green tea regularly and a subsequent lowering of LDL cholesterol, but a stagnant effect in HDL cholesterol.
Previous research indicates that drinking green tea regularly can be associated with a reduced risk of heart disease and stroke in the long run. Findings like these may be colored by the fact that those who tend to drink matcha tea regularly may also choose other heart-healthy lifestyle choices, namely in their dietary routine.
“The findings of the review indicate that more research is needed to make definitive conclusions,” Fischer says.
Are They Bad For Your Health
Its widely believed that matcha is good for health. Its also said to be effective at relieving stress. Matcha is made from green tea. It is processed by passing the leaves through a stone mill. After that, the leaves are compressed and then steamed. Matcha is high in antioxidants and is said to have a calming effect. Another health benefit is that it helps lower bad cholesterol levels. Studies have shown that, when consumed in small amounts, matcha may be a powerful antioxidant. The antioxidants in matcha can help fight against free radicals. These are molecules that are unstable and can cause damage to the body. Free radicals are also called reactive oxygen species . They are formed naturally in the body when we breathe, eat, exercise, or even as the result of our daily environment. However, ROS also contributes to normal aging, atherosclerosis, and cancer. As you can see, matcha is a good source of antioxidants, and it can also fight free radicals and prevent damage.
Matcha Is Easy To Make And Tastes Great
Making Matcha couldn’t be easier. The goal is to suspend your beautiful green tea powder with water. The best three ways to do this are with a bamboo whisk, a shaker bottle or blender.
Matcha Latte: To make a matcha latte, start with a Tenzo shot and add your choice of milk to top it off.
Matcha Lemonade: To make a Matcha Lemonade, start with a Tenzo shot, add some ice and fill your glass with lemonade.
We put together a ton of easy matcha recipes that you can make in 5 minutes or less. You can find them here.
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It May Help Lower Cholesterol
High levels of LDL cholesterol can lead to heart attacks and strokes. But there are certain foods and drinks can help reduce diet-induced high cholesterol and matcha is one of them.
One study found that daily matcha tea extract lowers of LDL cholesterol, and a review of the available research concluded that drinking green tea beverages including matcha reduced both LDL and total cholesterol in the subjects studied.15,16
May Mess With Your Sleep
Drinking caffeine at night is bad for your sleep, and its best to avoid matcha before you want to go to bed.
Caffeine can stay in the body for several hours, so if you have a cup of matcha late in the afternoon or early evening, then it may affect your ability to fall asleep later that night . Just like other caffeinated drinks.
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It Can Protect Your Heart
Drinking matcha green tea could help protect the heart and circulatory system from disease.
Drinking lots of green tea rich in catechins such as matcha can significantly reduce your risk of dying from cardiovascular disease.15
Further, drinking daily matcha and green teas are also associated with a lower risk of experiencing a stroke.16
Common Questions About Matcha
Matcha is rising in popularity! Its trending into every age group and most every country. Now that it has left the shores of Japan, more people are asking what makes it different from regular green tea, or how they can begin incorporating it into their day.
This special type of green tea has a superior versatility. With a couple good pointers, youll be on your way to preparing it in no time! Below is a list of the biggest questions you may be wondering.
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Can Matcha Boost Your Metabolism
This one is complicated.
While research suggests that matcha has the potential to boost your metabolism due to its EGCG, that doesn’t really make it a weight-loss solution.
The caveat: You’d need to drink a lot of it. Most studies that show positive associations between matcha and weight loss are actually using a green tea extract in larger doses than what most people consume, says Elizabeth Shaw, M.S., R.D.N., author and nutrition consultant at Shaw Simple Swaps.
Instead, sustainable weight loss should stem from more significant lifestyle changes, like exercising regularly and eating a whole foods-based diet, she says, which matcha can certainly be a part of. So while its nutritional profile is promising, matcha teaor any tea, reallyisnt going to transform your health on its own. If you truly want to benefit from it, matcha should serve to supplement a healthy diet full of a variety of nutrient-dense foods.
Can Lead To Anemia
High doses of caffeine and EGCG can both interfere with your bodys ability to absorb iron by binding to the proteins that transport it .
Since matcha contains both substances, you may not be able to properly absorb the iron present in foods if you drink too much green tea. This means that drinking lots of green tea regularly can lead to anemia over time.
If you have trouble absorbing iron or are at risk of becoming deficient, then consider talking to your doctor about how much matcha is right for you. Although anemia is rare in most developed parts of the world, certain subpopulations may be more prone to it, including pregnant women and people with conditions like celiac disease or inflammatory bowel disease .
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The Benefits Of Matcha Tea Latte
A Matcha Latte is a great healthy way to start your day. Matcha tea is an ancient form of Japanese tea. It was typically grown near Mount Hieizan, which is a sacred mountain where the practice of Zen Buddhism is centered. Matcha is rich in many beneficial nutrients including antioxidants, vitamins, and minerals. Matcha tea is the powder that comes from roasted green tea leaves. Because of the roasting, the amino acids and vitamins in the green tea are activated and added to the drink.
Itll Help You Stay Awake
Since matcha is more concentrated than tea, it contains up to three times the amount of caffeine. Thats almost as much as a cup of coffee, so look for types that are clearly labeled caffeine free if you plan on drinking it before bed. However, the USDA Dietary Guidelines for Americans does suggest having 300 to 400 milligrams of caffeine per day to slow cognitive decline, boost memory and improve energy. So for those who arent as sensitive, drink up.
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Helps You Lose Weight
Take a look at any weight loss supplement and theres a good chance youll see green tea extract listed in the ingredients.
Green tea is well known for its ability to enhance weight loss. In fact, studies show that it may help speed up metabolism to increase energy expenditure and boost fat burning.
One small study showed that taking green tea extract during moderate exercise increased fat burning by 17% .
Another study in 14 people found that taking a supplement containing green tea extract significantly boosted 24-hour energy expenditure, compared to a placebo .
A review of 11 studies also showed that green tea reduced body weight and helped maintain weight loss .
Although most of these studies focused on green tea extract, matcha comes from the same plant and should have the same effect.
SUMMARY
Some studies show that green tea extract helps increase metabolism and fat burning, both of which may aid weight loss.
May Help Reduce Cholesterol
A research analysis concluded that, in general, green tea drinkers who are at a healthy weight had significantly lower levels of total cholesterol and LDL cholesterol. LDL is considered the “bad” cholesterol because it leads to a buildup of cholesterol in arteries, which ups the risk of heart disease.
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Can Cause Acne Breakouts
Matcha contains more caffeine than regular green tea. It is so because the whole leaf is consumed when brewing. It is only the infusion in conventional steeped green tea. That means that drinking matcha could give you more caffeine than drinking several cups of regular green tea .
For some people, that may mean that they end up with more acne as a result. Thats because caffeine has been shown to cause acne flare-ups in some people. It is especially true when consumed in large amounts on an empty stomach. If youre prone to breakouts, then it might be best to drink matcha later in the day. Also, avoid having too much of it if you know that it tends to trigger your pimples.
Shopping For Premium Matcha
Whether youre going to a grocery store, health food store or online, youre going to be faced with dozens of options. Buyer beware: not all matchas are made equal.
First of all, read the ingredients. If a matcha contains sugar, creamers, or stabilizers like maltodextrin, stay away. Youll be amazed at how many matchas contain maltodextrin!
A word about price: quality matcha is a premium product. Because of the way leaves are grown, shaded, harvested and processed, the quality of the matcha is usually reflected in a higher price point. A high quality matcha can only be harvested once a year! So if you find matcha for cheap, its probably because the leaves are of a lesser quality and werent properly processed which means far fewer health benefits.
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How Long Does Matcha Tea Latte Last
Matcha tea latte is a superfood that has become very popular these days. It is very popular in Japan and other countries as well, and it is becoming increasingly popular in the US. It is a matcha tea latte is made with the perfect amount of sweet cream and steamed milk. This unique combination helps to make the matcha tea latte taste very flavorful. One serving of matcha tea latte contains around 50 mg of caffeine. This is very little caffeine compared to other types of drinks, so this is a low-caffeine drink.
It May Spur Weight Loss
The National Institute for Health states that green tea increases energy expenditure and fat oxidation, reduces lipogenesis and fat absorption, and has a possible modest effect on body weight.
One clinical trial in Obesity followed 76 overweight individuals for four months, determining that daily consumption of a green tea beverage aids in weight lossWesterterp-Plantenga M, Lejeune M, Kovacs E.. Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation. Obesity Research. 2005 13:11951204. .
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What Does Matcha Do For You
Matcha green tea is the finest quality of the Camellia sinensis plant. Like other green teas, it contains high levels of antioxidants and amino acids, but its not that simple. Lets see what the important differences are.
Matcha is popular above other types of tea because of the traditional cultivation. The way its grown tells the plant to create more of the compounds researchers boast for health. These include catechins, polyphenols, and popularly EGCG and L-theanine.
Matcha tea is natures most concentrated source of these molecules. And studies have linked them as potentially preventative of diabetes, heart diseases, and certain types of cancers. Its also a greater alternative to coffee because of elevated nutritional content and benefits for the brain, even weight-loss. You can read more about the health benefits here.
How Much Matcha Should You Drink To Avoid Unpleasant Side Effects
There are no studies that definitively say how much matcha is too much. However, its likely that matcha green tea side effects vary depending on a persons age, weight, health status, and amount of exposure to the elements.
In general, you should try not to consume more than 500 mg of green tea extract or up to 400 mg of caffeine from any source per day unless recommended otherwise by your doctor . If possible then its best to spread out your consumption evenly throughout the day rather than drinking all of it at once since consuming too much can increase your risk of experiencing unpleasant side effects.
Some people may also want to stop or cut down their consumption if theyre pregnant, nursing, taking certain medications . Additionally, it may be a good idea to quit if at risk of certain health conditions like anemia or mercury poisoning that could be exacerbated by consuming too much matcha.
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True Or False: Matcha Is Higher In Antioxidants Than Other Teas
There are claims that matcha contains more catechin polyphenols than other teas since you consume the entire leaf. On a leaf to leaf basis, this is absolutely not true for one simple reason: during the growing process, amino acids get converted into catechins.
Since matcha is specifically cultivated to retain higher levels of amino acids , then it is of mathematical certainty that its catechin levels are lower than that of other green teas. This has been verified to me by several tea masters.
Whether the catechins become more bioavailable when you ingest them in the entire leaf form rather than soluble water form is another question. So far there have not been sufficient studies to demonstrate this one way or another.
What is for sure is that the following frequently-quoted study showing that EGCG content in matcha is a staggering 137 times greater than those found in a specific type of green tea is skewed due to the following:
May Protect Bone Health
Research in postmenopausal women in Korea found that those who did not consume any green tea or consumed less than one cup daily during the previous year were more likely to have reduced bone mass in their spine or thigh compared to those who drank green tea three times a day.
Other research shows that drinking tea is tied to a reduced risk of osteoporosis. The effect is likely due to the drink’s antioxidants, which help prevent bone loss and enhance bone formation.
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May Help Combat Depression
One study among workers in Japan aged 20 to 68 years found that, compared to individuals who drank less than one cup of green tea per day, those who drank over four cups of green tea per day had a 51% lower chance of having depressive symptoms after researchers accounted for other factors.
An older study from Japan found similar results for older adults. The researchers concluded that adults 70 years or older who drank four or more cups of green tea a day also had a 44% decrease in symptoms of depression compared to those who drank one cup or less a day.
What Good Matcha Should Taste Like
The matcha taste descriptions above are characteristic of good matcha. A skilled tea master will create matcha blends that are balanced, such that there is no one dominating taste that will overpower everything else. The taste will transition gradually and softly, into a pleasant aftertaste.
In summary, good matcha should always have a smooth mouthfeel. Any initial bitterness should be subtle and blend gently with the taste receptors on your tongue. This should be followed by a slow, lingering after taste that starts with a light sweetness but ends in a nuanced, almost savory note.
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The Best Matcha Tastes Great
Green is the embodiment of health, but just because matcha looks healthy doesnt mean it has to taste like grass!Some teas require sugar, milk and lemon to make them drinkable, but the best matcha tea is wonderful on its own. Ceremonial matcha has a delicious vegetal flavor that is complemented by savory umami notes and tastes great both hot and over ice. So sit back, relax, and enjoy a delicious cup of matcha green tea.
How To Enjoy Matcha Green Tea
Our favorite way to enjoy matcha green tea is in a matcha latte! We make our matcha lattes with our Power Matcha mix. Not only does it include matcha, which we source from Japan, but also 4 other brain-boosting superfoods and a serving of greens!Of course, there are plenty of other ways you can enjoy matcha green tea than as a warm beverage. Here are some of our favorite matcha-fied recipes:Matcha Oatmeal Instead of a latte, get your morning matcha fix with a bowl of Matcha Oatmeal. We especially love Matcha Overnight Oats during the summer matcha without the heat!Matcha Pancakes What do you get when you combine matcha with pancakes? An amazing brunch that will keep you energized and focused all day long!Matcha Guacamole Guac is already extra, so why not add some extra nutrition with matcha.Matcha Ice Cream Ice cream is always a good pick-me-up, but add a little matcha to the mix, and its even better!
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