Matcha, says Foroutan, comes from the same leaf but is grown in the shade, increasing its chlorophyll content. The leaves are then pulverized into a powder, which is used to make the matcha drink. As a result, another key difference between green tea and matcha is that you consume the entire leaf when you drink matcha tea, which has important nutritional implications. RELATED: 10 Potential Health Benefits of Green Tea Backed by Science
Both Matcha and Green Tea Carry Nutrition and Health Benefits
Per the U.S. Department of Agriculture (USDA), 1 cup of green tea contains about 2 calories. The amount of calories in matcha may vary slightly by brand, but according to the USDA, matcha generally contains around 5 calories per serving. Both green tea and matcha are low-calorie drinks — it’s only when you add milk, cream, sugar, sweeteners, and all of your other matcha latte favorites that the calorie count starts to creep up (but more on that later). In general, tea drinkers may enjoy longer lives. Those who drink it regularly had a life expectancy that was 1.26 years longer compared with those who avoid the brew, likely due to the heart-healthy benefits of tea, according to a study published in January 2020 in the European Journal of Preventive Cardiology. Green tea in particular is known as a healthy beverage, as it contains catechins, which offer antioxidant properties. According to an article published in April 2018 in Molecules, the catechins in green tea can help protect against oxidative stress and its associated diseases. There are several catechins in green tea, but the most abundant one is epigallocatechin-3-gallate (EGCG). It is this antioxidant that has been credited as giving green tea its health properties, which include anti-cancer and anti-inflammatory properties as well as cardiovascular protection, notes a review of research on the health benefits of green tea published in January 2017 in the journal Beverages. Matcha contains at least 3 times the amount of EGCG as popular varieties of green tea (and up to 137 times the amount of EGCG compared with certain brands of green tea), according to research, says Foroutan. That’s because matcha tea is made when the matcha powder dissolves in water, so you’re consuming the entire leaf and all its nutrients. “Matcha is a supercharged version of green tea,” she says. RELATED: A Comprehensive Guide to an Anti-Inflammatory Diet RELATED: 10 High-Antioxidant Foods That Prove Food Is Medicine
Both Matcha and Green Tea Can Fit Into a Weight Loss or Weight Management Plan
A review of randomized, controlled trials concluded that green tea induced “a small, statistically nonsignificant weight loss in overweight or obese adults.” In other words: It is unlikely to be the X factor in helping someone lose or maintain a weight loss. There may be something to the idea that matcha could enhance weight loss, though. A small study published in September 2018 in the International Journal of Sport Nutrition and Exercise Metabolism found that when the 13 female participants consumed a matcha drink before a brisk walk, they had improved fat burning during that walk. Other research has suggested a link between EGCG and increased fat oxidation in men; although this was a randomized, double-blind, placebo-controlled study, it involved only six people and took place over just two days. Keep in mind that these are two very small, very short-term studies. More research is needed to prove any definite connection, and the researchers cautioned against overstating the metabolic effects of matcha and green tea. Yet matcha’s popularity has exploded in recent years, and you can now find it as part of matcha lattes and other specialty drinks, though Lauren Harris-Pincus, RDN, of Nutrition Starring You in Green Brook Township, New Jersey, cautions, “Some of the blends contain a lot of added sugar.” For instance, a 16-ounce matcha green tea latte at Starbucks has 32 grams of sugar. Some of that sugar may be natural from the milk itself, but the company’s blend of sugar and matcha adds a significant amount of the sweet stuff, exceeding the American Heart Association’s recommended daily limit for added sugars. That may align with your diet and health goals, but it’s something to keep in mind if you’re trying to watch your carbs or cut down on your sugar intake. RELATED: The Health Benefits and Risks of Green Tea for People With Type 2 Diabetes
Preparation Methods Differ Between the Two Types of Tea
You can purchase green tea in a few forms, but it’s usually sold as tea bags or loose-leaf tea. Green tea itself is quite easy to prepare, as you simply submerge a bag (or loose-leaf tea in a steeper) in hot water. A study of the effect of brewing time on the antioxidant content of tea, published in July 2016 in the journal Beverages, found that black and green teas displayed higher levels of antioxidant-rich polyphenols after 5 and 10 minutes of brewing than other types of tea, and that this was roughly proportional to steep time. While the antioxidant content of green tea may benefit from a longer steep, it’s better to enjoy what you’re eating and drinking rather than maximizing the benefits — so if the resulting brew is too bitter for you, try steeping the next cup for a shorter period of time, advises Foroutan. “Some people think they don’t like green tea, but it’s only because they overbrewed it,” she says. Generally speaking, you can steep your green tea for around two to three minutes before you risk releasing bitter tannins into the tea. RELATED: 11 Refreshing Alternatives to Drink Instead of Soda If you’re making a cup of matcha, you should have a whisk on hand. Whisking will help the matcha powder dissolve in the hot liquid, and it’ll also prevent bitter, powdery lumps in your matcha. (For a cold matcha drink, shake it with ice to dissolve.) If you’re interested in matcha drinks, experiment with the preparation. “I thought for a while I disliked matcha, but I discovered that I like mine cold,” says Harris-Pincus. Play around with temperature (hot versus cold), add-ins (almond milk, cow’s milk, coconut milk), and flavorings (a small amount of honey or cinnamon, for instance) to find what you love best. You can also add matcha powder to a smoothie or into a recipe for cookies, quick breads, or brownies. Kenko Tea notes that you’ll want to opt for culinary-grade matcha if you’re using it for cooking purposes; ceremonial grade matcha is finer in texture and used exclusively for tea. RELATED: 10 Easy Plant-Based Dessert Recipes
Matcha Contains More Caffeine Than Green Tea, Plus Calming L-Theanine
An average 8-ounce cup of brewed green tea contains 28 milligrams (mg) of caffeine, according to the Mayo Clinic. Matcha, however, contains more caffeine: 70 mg, to be specific, according to Tea Forté. That’s because you’re consuming the entire leaf (rather than an extraction, as with green tea), explains Foroutan. Compare that with the 96 mg of caffeine in 8 ounces of coffee, per the USDA, and you’ll see why matcha is more likely to give you a caffeine buzz than green tea. Because the caffeine content of matcha and a single shot of espresso are so similar, per Tea Forte, a matcha latte will deliver just about the same amount of caffeine as a traditional latte. However, the two drinks won’t leave you feeling the same, due to matcha’s secret chill-out ingredient — L-theanine. “L-theanine is an amino acid that helps your body make more calming neurotransmitters,” says Foroutan. The result: L-theanine offsets the caffeine, so drinking matcha won’t feel as stimulating as coffee. In a small study published in October 2018 in the journal Nutrients, consuming matcha helped lower stress-induced anxiety better than a placebo in 39 participants. Interestingly, the researchers also analyzed the L-theanine levels of nearly 150 samples of matcha marketed in Japan and overseas; they found that 50 of 76 samples of matcha sold in Japan had enough L-theanine to cause a stress-reducing effect, while only six of 67 samples sold overseas contained stress-reducing levels of L-theanine. To spot high-quality matcha, the website Epicurious recommends looking for varieties that are bright green and fragrant, and taste “a little sweet, a little savory, and have a hint of bitterness.” If you drink matcha and still find it to be too uplifting, opt for green tea instead.
Matcha Tends to Be Pricier Than Traditional Green Tea
Safety and the Potential Side Effects of Matcha and Green Tea
Both green tea and matcha are generally safe for most folks, however, potential side effects may arise due to the caffeine content of these drinks. As previously noted, green tea has a significantly lower caffeine content than matcha, so it may be a more suitable option for people who are aiming to lower their caffeine intake (Foroutan notes that the amount of caffeine in green tea is safe for most people). Per the Mayo Clinic, symptoms of excessive caffeine intake include headaches, insomnia, nervousness, irritability, frequent urination, a fast heartbeat, and muscle tremors. Pregnant and nursing women should aim to limit their caffeine intake to 200 mg per day, according to the American College of Obstetricians and Gynecologists. If you have a heart condition, you should also stick to the 200 mg of caffeine daily limit, according to Harvard Health Publishing. Talk to your doctor about the specific amount that’s right for you. Kids and teens should also avoid caffeine, according to the American Academy of Pediatrics. (If they happen to love tea, there are several noncaffeinated herbal teas available in a variety of bright and tasty flavors.)
A Final Word on Green Tea vs. Matcha
Both green tea and matcha contain antioxidants and anti-inflammatory nutrients while remaining low-calorie, low-carb drinks with numerous potential health benefits. Because much of the research on these teas uses capsules, more studies are needed to know the true health benefits of the beverages, though. Overall, matcha has higher levels of caffeine than regular green tea, so while it provides a natural buzz without the jitters, it may not be suitable for those who are trying to limit their caffeine intake. If you’re looking for a milder, soothing beverage, or if you’re not a fan of matcha’s unique umami flavor, you may want to opt for green tea instead (just take care not to let it steep too long, or it’ll turn bitter).
