Matcha is a superfood with great health benefits.
Many people confuse matcha with green tea, but there are significant differences between the two. Both beverages come from the same plant, the Camellia sinensis, but matcha is cultivated and prepared in a unique way.
According to Simply Nutrition dietitian, Tammy Karni, matcha is shaded for up to three months before harvesting, which increases its chlorophyll and antioxidant content. This process not only enhances its vibrant green color but also boosts its nutritional profile.
Antioxidant Powerhouse
One of the standout features of matcha is its high antioxidant content.
Karni said, matcha contains ten times the antioxidants of regular green tea. The most prominent antioxidant found in matcha is EGCG (epigallocatechin gallate), which is known for its ability to combat oxidative stress. Oxidative stress can damage cells and is linked to various health issues, including cancer.
A Calm Alertness
Matcha is unique in that it contains caffeine, but it also has an amino acid called L-theanine. This combination provides a calm alertness without the jitters or crash typically associated with coffee. L-theanine promotes relaxation and enhances focus, making matcha a favorite among those looking to boost their productivity without the side effects of caffeine.
Benefits for Weight Management and Gut Health
Recent studies suggest that matcha may aid in weight management. Karni said it activates brown fat, a type of fat that helps increase metabolism and burn calories.
Additionally, Karni raves, matcha nourishes beneficial gut bacteria, particularly Akkermansia muciniphila, which supports a healthy gut lining and may help prevent conditions like leaky gut.
How to Incorporate Matcha into Your Diet
Incorporating matcha into your daily routine can be both easy and delicious. Here are some ideas:
- Matcha Tea: Whisk matcha powder with hot water for a traditional tea experience.
- Smoothies: Add a teaspoon of matcha to your favorite smoothie for an extra nutrient boost.
- Baked Goods: Use matcha powder in recipes for cookies, cakes, or energy bars.
- Chia Pudding: Mix matcha into chia pudding for a nutritious breakfast or snack.
When choosing matcha, opt for high-quality, Karni prefers ceremonial-grade matcha, which is bright green. She suggests avoiding adding sugar or cow’s milk, as these can interfere with the absorption of antioxidants.
