Ready to go green? Not literally, of course (so you can delete those visions of donning Shrek make-up) – we mean by getting on board the matcha train. You'll have likely seen a matcha latte as an option on the board in your favourite coffee shop, or possibly have stumbled across a matcha-flavoured cake in your time... but what actually is matcha? And what are the health benefits of this East Asian favourite?
Ready to spill all the (green) tea, Clarissa Berry, Nutritionist for DIRTEA, the leading functional mushroom brand, has the low-down on all-things matcha.
What exactly is matcha?
So, we all know you can get a matcha latte but… is matcha a type of plant? A type of tea? Berry explains that actually... it's both. "Matcha is a specific type of green tea made from finely ground, powdered tea leaves and is the tea traditionally used in Japanese tea ceremonies," she shares. "To prepare matcha, tea plants are grown in the shade, increasing their chlorophyll content and giving matcha its vibrant green colour." Next, the tea leaves are harvested, dried and ground into a superfine powder, which is later dissolved in water to be consumed – be it in a fun-coloured latte or another kind of drink. It can also be baked into a cookie or used pretty much any other way you can think up.
As for how matcha differs to a run-of-the-mill green tea, Berry notes that it's all about the cultivation and preparation, plus the "fact that the entire leaf is consumed rather than just its infusion". This also means you get a lot of extra benefits from matcha, more on that below!
What are the health benefits of matcha?
"Matcha is considerably richer in antioxidants, l-theanine, chlorophyll and caffeine [than other forms of tea], giving it additional health benefits and making it uniquely prized in the world of tea," says Berry. *Adds matcha powder to basket asap*
Elsewhere on the health benefits front, matcha is great at helping to prevent cellular damage. "It's particularly renowned for its concentration of EGCG, a potent antioxidant that can help to reduce inflammation in the body and promote both heart and brain health. It also provides a hefty dose of chlorophyll, which has antioxidant properties and is also highly nutritious."
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Magical Matcha Selection Box
OMGTEA High-Grade Organic Matcha Powder
Matcha Variety Pack (four flavours)
Clearspring Organic Japanese Matcha Powder (40g)
One small-scale study also found matcha green tea could have a positive impact on retinoblastoma (a form of eye cancer) treatment, but a lot more research needs to be done in this area before we can know anything for certain.
"Matcha's richness in caffeine makes it highly energising and cognitively stimulating, similar to a cup of coffee," Berry continues, adding that interestingly matcha also provides a type of amino acid (l-theanine) that "promotes the production of calming neurotransmitters in the brain".
The expert adds, "L-theanine has been shown to reduce stress, improve mental alertness and offset some of the more stimulating effects of caffeine, such dampening unwanted effects like anxiety or jitters." An energy-boosting beverage that won't leave us feeling like the world is about to collapse around us at any minute? Erm, yes please.
Apart from lattes, what else can you do with matcha?
We've talked a lot about matcha lattes, hot and cold, but matcha also lends itself well to puddings and sweet treats (try a match doughnut = change your life).
Berry recommends trying a "matcha-spiked chia pudding" comprised of matcha powder (naturally, as a brand ambassador she suggests DIRTEA's Matcha Super Blend), chia seeds, plant milk and a dash of maple syrup.
"Matcha energy balls with blended nuts and dried foods are nutrient dense and delicious," she adds. "You could add it to your morning smoothie, or even a super green wellness shot alongside spirulina or wheatgrass. It’s also great in breakfast foods – think matcha granola, pancakes, overnight oats or a Greek yogurt bowl."
TBH this all sounds good to us and not that this should matter but... green pancakes sound highly Instagrammable.
Is there anyone who should avoid consuming matcha, and why?
If you're looking to conceive, are pregnant or breastfeeding, Berry advises limiting your matcha intake to one serving per day (it's recommended to limit your caffeine intake to 200mg a day or less when pregnant and 300mg or less when breastfeeding).
"Those sensitive to caffeine should consume matcha in moderation or opt for smaller amounts than the suggested serving," she continues. "And people with certain medical conditions or those taking medications, such as blood thinners should consult with a healthcare provider before consuming matcha regularly."
How can you spot a good quality matcha from a ‘meh’ one?
First up: always ensure the matcha you're shopping is 'ceremonial grade' to ensure it's of top notch quality. "I would also always choose a Japanese matcha, due to their centuries of expertise in growing and processing matcha tea," says Berry. "Next, I would recommend opting for an organic certified matcha, which means that the matcha was grown without pesticides or synthetic fertilisers, which could otherwise contaminate the product and impact its effect on your body."
As for how to suss a dream brand from a dud, Berry points to the vibrancy of the colour and whether the matcha powder is a nice smooth, powdery texture.
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Jennifer Savin is Cosmopolitan UK's multiple award-winning Features Editor, who was crowned Digital Journalist of the Year for her work tackling the issues most important to young women. She regularly covers breaking news, cultural trends, health, the royals and more, using her esteemed connections to access the best experts along the way. She's grilled everyone from high-profile politicians to A-list celebrities, and has sensitively interviewed hundreds of people about their real life stories. In addition to this, Jennifer is widely known for her own undercover investigations and campaign work, which includes successfully petitioning the government for change around topics like abortion rights and image-based sexual abuse. Jennifer is also a published author, documentary consultant (helping to create BBC’s Deepfake Porn: Could You Be Next?) and a patron for Y.E.S. (a youth services charity). Alongside Cosmopolitan, Jennifer has written for The Times, Women’s Health, ELLE and numerous other publications, appeared on podcasts, and spoken on (and hosted) panels for the Women of the World Festival, the University of Manchester and more. In her spare time, Jennifer is a big fan of lipstick, leopard print and over-ordering at dinner. Follow Jennifer on Instagram, X or LinkedIn.
