Fact or Fad: Should I swap my coffee for Matcha?
Every month I explore popular wellness trends to see if scientific facts validate their claimed health benefits, or if they are just passing fads. Today I will be looking at Matcha vs. Coffee.
Matcha - the brightly coloured green tea powder has become popular among consumers (7 million #matcha on Instagram!) and has even been labelled a “superfood” for its claimed beneficial plant compounds. We are being told all sorts of wonders about Matcha: it could help reduce stress, improve memory, enhance mood, give better skin, stops caffeine crashes, reduce weight gain and even make your teeth whiter. But is matcha really superior to coffee, and should you swap your favourite coffee cup for the green drink? Is it a fact or a fad?
The first thing to know about matcha health claims is that we need more evidence - studies examining matcha’s effects on human health are limited and human randomized control trials are needed to confirm its health claims. Saying that, the evidence that is available suggests it could be beneficial for our health due to two compounds found in matcha and not coffee: L-theanine and catechins.
L-Theanine:
I’m a matcha drinker and an occasional a coffee drinker, because I enjoy the taste of both. What I do notice is that matcha gives me the caffein boost I need on busy days without the jitteriness, elevated heart rate and anxious feeling I get after a cup of coffee. You’ll hear that a lot from Matcha lovers, and there is a reason for it. Matcha, just like coffee, contains caffeine. However, unlike coffee, Matcha contains the amino acid L-Theanine which reduces the overstimulating effect of caffeine and instead provides a relaxed and alert state to the central nervous system (‘CNS’). Caffeine also stimulates the CNS and may cause increased alertness, energy, and ability to concentrate, however, it also contributes to an accelerated heart rate, increased blood pressure and increased cortisol level (our stress hormone). L-theanine has an antagonist effect as it can cross the blood brain barrier and increase GABA activity and alpha-brain waves, producing a calming, mood enhancing effect without drowsiness.
Additionally, the combined effect of L-theanine and caffeine has been clinically shown to enhance cognitive function significantly.
Finally, L-Theanine consumption has also been shown to lower blood pressure and reduce inflammation, both of which relate to a lower risk for cardio-metabolic diseases.
Epigallocatechin gallate (EGCG) - a potent catechin
Catechins are flavonoids with strong antioxidant properties, they help to protect cells from damage caused by free radicals and are abundant in matcha tea in the form of EGCG. Recent studies have also shown that EGCG has potential neuroprotective effects against neurological disorders (such as Parkinson’s disease and depression) by inhibiting monoamine oxidase (the enzyme responsible for breaking down dopamine, noradrenaline and serotonin).
The not so good in Matcha:
We tend to forget about the potential harmful compounds of a trendy food when they showcase such great health potential. However, just like coffee, Matcha is a stimulant and can have some negative side effects if taken in excess or if consumed by certain people. Here are the most researched ones:
Price point / quality:
Matcha is more expensive than coffee and less readily available in stores or coffee shops. The large price difference between matcha brands is often an indication of its purity and quality. Unfortunately, low quality matcha could contain traces of heavy metals such as lead and cadmium. However, opting for a high quality (“ceremonial grade”) organic Matcha powder and keeping your consumption to 1 or 2 cups a day should not harm you in any way.
Fluoride:
Tea (including matcha tea) is rich in fluoride because tea leaves accumulate the element in fairly high amounts. If you are suffering from thyroid disorders you should be mindful of your fluoride intake as it can block the absorption of iodine by the thyroid gland, a key nutrient for the metabolism of the thyroid hormones.
Caffeine:
We need to keep in mind that both coffee and matcha contain caffeine and tannins, which can interfere with the absorption of certain minerals and vitamins - including:
Calcium: Caffeine consumption is associated with calcium loss in the urine which can impact bone health, particularly in woman post menopause. However, the loss of calcium is small (about 2-3mg per cup with <100mg caffeine), so moderate consumption of caffeinated drink (tea, coffee, energy drinks and fizzy drinks) is not thought to compromise calcium balance as long as daily calcium intake is adequate.
Magnesium: Caffeine is a well known diuretic and will therefore increase magnesium loss in the urine. Watch for the cumulative effect of excess protein, alcohol, low magnesium intake magnesium and diuretic medication.
Iron: Tea and coffee contain tannins, polyphenols that can bind to iron when consumed with an iron rich meal (especially from plant food - i.e. non-heme iron) and inhibit absorption.
What can you do to limit the negative effects of drinking tea, matcha and coffee?
Make sure you drink plenty of water during the day.
Make sure your meals contain adequate sources of magnesium, calcium and iron.
Avoid drinking your caffeinated beverages with food, ideally separate from food by 1 or 2 hours.
Be mindful of your stimulants intake: although matcha has not been reported to cause insomnia, heart palpitations, high blood pressure, stress or anxiety (unlike coffee), it still contains caffeine.
Try to limit your intake of tea, coffee, energy drinks or matcha to 1 a day, ideally AWAY from food, AFTER breakfast and BEFORE three in the afternoon.
The low-down: should you be swapping your coffee for matcha?
While the research on matcha’s benefits is not definitive, experts say that matcha does contain high amounts of potentially beneficial compounds. The scientific community has a good understanding on green tea’s benefits which contains the same ingredients as matcha, in a less concentrated form. So one could assume it provides similar benefits.
The truth is, both matcha and coffee have antioxidants and polyphenol with various health benefits. But the addition of L-theanine in matcha is a big plus.
If you are suffering from stress, insomnia or high blood pressure - and you still want a stimulant - I definitely recommend giving matcha a try!
Final words, fact or fad? I would say somewhere in the middle!
Fact because while the research on its health benefits is not definitive, experts say that matcha does contain high amounts of potentially beneficial compounds. Additionally, if you experience negative side effects from drinking coffee, you may find matcha suits you better (as I do).
A fad because it remains a caffeinated beverage that should be consumed mindfully, just like coffee.
I hope this inspires you to try matcha! But you don’t have to swap to your favourite coffee cup if it isn’t impacting your health in a negative way.
As always, if you are thinking of making big health changes it is always better to consult a health professional such as your doctor, or naturopathic nutritionist.
Sources:
Sakurai, K. Shen, C. Ezaki, Y. et al. (2020). “Effects of Matcha Green Tea Powder on Cognitive Functions of Community-Dwelling Elderly Individuals”, Nutrients, 12 (12).
Yoto, A. Motoki, M. and Murao, S. et al. (2012). “Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses”, Journal of Physiological Anthropology, 31 (1).
Kimura, K. Ozeki, M. Juneja, L.R. et al. (2007). “L-Theanine reduces psychological and physiological stress responses”, Biological Psychology, 74 (1).
Sohail, A.A. Ortiz, F. and Varghese, T. (2021). “The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review”, Cureus, 12 (12).
Sergi, D. Williams, L. Thomas, J. et al. (2017). “The effects of L-theanine and EGCG on Palmitic acid induced inflammation in mouse hypothalamic neuronal cell lines (mHypoE-N42)”, Journal of Nutrition and Intermediary Metabolism, 8.
Kochman, J. Jakubczyk, K. Antoniewicz, J. et al. (2020). “Health Benefits and Chemical Composition of Matcha Green Tea: A Review”, Molecules, 26 (1).
Sokary, S. Al-Asmakh, M. Zakaria, Z. et al. (2023). “The therapeutic potential of matcha tea: A critical review on human and animal studies”, Current research in Food Science, 6.
Brzezicha-Cirocka, J. Grembecka, M. and Szefer, P. (2016). “Monitoring of essential and heavy metals in green tea from different geographical origins”, Environmental Monitoring and Assessment, 188.
Jakubczyk, K. Ligenza, A. Gutowska, I. et al. (2022). “Fluoride Content of Matcha Tea Depending on Leaf Harvest Time and Brewing Conditions”, Nutrients, 14 (12).
Gropper, S.S. Smith, J.L. and Carr, T.P. (2021). Advanced Nutrition and Human Metabolism, 8th Edition. Cengage.
