Matcha: An Everyday Anti-Inflammatory Superfood
Matcha, or powdered green tea, is one of the most powerful antioxidant superfoods you can consume. Matcha is a concentrated source of a specific group of polyphenols called catechins. You may have heard of EGCG, or epigallocatechin gallate. EGCG is a catechin found in concentrated amounts in matcha—much higher than regular green tea! EGCG has been widely studied for years for its beneficial effects on weight loss, inflammation reduction, cardiovascular health, cancer prevention, and gut microbe balancing.
Matcha powder is made from finely ground young green tea leaves, however the process of growing green tea for matcha is different than regular tea leaf production. During the last six weeks of growing, the tea plants (camellia sinensis) are shaded to increase the levels of amino acids and chlorophyll in the leaves. This, in turn, creates bright green matcha without any bitterness. High quality matcha should have a very smooth, balanced, and almost sweet flavor.
Matcha contains about 60 to 70 mg of caffeine per teaspoon of powder, as well as L-theanine, quercetin, rutin, catechins, chlorophyll, and vitamin C. The L-theanine in matcha helps to improve attention, focus, and mood. It also takes the edge off of the caffeine, calming anxiety. The higher the grade of matcha, the more L-theanine (ceremonial grade contains the highest amount). In fact, L-theanine is often added to sleep supplements because it calms the brain by blocking the binding of L-glutamic acid to glutamate receptors in the brain. The combination of L-theanine and caffeine in matcha gives you sustained energy and focus, instead of the high and subsequent crash associated with coffee.
The most widely researched catechin in matcha is EGCG, or epigallocatechin gallate. EGCG accounts for about 33% of the catechins found in green tea. Aside from taking a green tea extract supplement, matcha contains the highest levels of EGCG. Catechins act as an antioxidant in the body, scavenging free radicals to reduce oxidative stress. EGCG can inhibit the NF-kB pathway in the body (an inflammatory pathway). EGCG can also induce cancer cell apoptosis (programmed cell death), reducing cancer cell growth. High-dose EGCG treatment has also been used to reduce weight and waist circumference. The catechins found in matcha and green tea can increase fat oxidation and increase insulin sensitivity! The combination of the high levels of catechins and caffeine in matcha seem to have the greatest effect on weight loss. The catechins in green tea can also increase the production of glutathione—the body's most powerful antioxidant!
The health benefits from matcha come from daily consumption. Enjoy 1 to 3 teaspoons of high quality matcha powder every morning. I have found that whisking matcha powder with several tablespoons of cold water to form a thin paste, before adding hot water (around 180 degrees F) and non-dairy milk, creates the smoothest matcha lattes and improves the overall flavor profile of the beverage.
Matcha Latte
Enjoy this phytonutrient-rich warm beverage daily! Matcha powder is made from very finely ground young green tea leaves. A high-quality matcha powder will taste sweet, not bitter. I use this ceremonial grade or latte grade matcha powder. Any type of non-dairy milk will do, however, I have found that a thick, rich, non-dairy milk works best, such as homemade cashew milk or raw almond milk. This homemade dairy-free creamer also works well! Just omit the maple syrup from the recipe if your milk or creamer is already sweetened.
If you are unaccustomed to consuming caffeine, you may want to start with 1 to 2 teaspoons of matcha powder (and less water) in a smaller mug instead of 3 teaspoons.
- Place the matcha powder into a mug and add about 3 tablespoons of cold water. Adding cold water first helps to blend the matcha with water without clumping. Use a bamboo matcha whisk or electric frother to combine the cold water and matcha powder until a smooth mixture forms.
- Add the maple syrup and hot water (about 180 degrees F) until the mug is about three quarters full.
- Add about a quarter cup of a thick non-dairy milk, or to taste. Give the latte a stir and serve!
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About the Author
Ali Segersten
Alissa Segersten holds a Bachelor's of Science in Nutrition from Bastyr University and a Master’s of Science in Human Nutrition and Functional Medicine from the University of Western States. She is a Functional Nutritionist, the mother of five children, a whole foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them. Alissa is the author of two very popular gluten-free, whole foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book. Alissa is the founder and owner of Nourishing Meals®.Nourishing Meals Newsletter
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