Matcha is a powder made from ground green tea leaves and originated in Japan. In a tea made from this powder-like essence, the ingredients to which green tea owes its healthy effect are many times more concentrated than in a normal tea infusion. Therefore, the green matcha powder is considered a real superfood. And not only the nutrients are the more concentrated, but also the caffeine. That’s why the tart-tasting matcha tea is also popular as a pick-me-up and is often referred to as “the espresso among teas.” We explain what is in the powder and give tips on preparation as well as purchase.
What is matcha?
In Japanese, matcha (pronounced matsha) means “ground tea.” In fact, to make the powder, the dried leaves of the green tea plant – usually of the Tencha or Gykuro varieties – are ground in stone mills without ribs or stalks. Characteristic of the powder as well as the tea brewed from it is the bright green color. Matcha ripens after production, so the taste can still change in the first months. Matcha tea tastes aromatic, tart, intense and creamy – sometimes grassy, nutty, sweet or fruity. Bitter or sour taste, on the other hand, is a sign of poor quality.
Tea that makes you awake
Matcha is considered a wake-up and concentration enhancer, because the powder contains the invigorating caffeine, or teein – chemically speaking, this is the same substance. Unlike caffeine, however, teein is only released in the intestine and therefore has a later, milder and longer-lasting effect. Thus, Matcha is considered to be much more tolerable compared to an espresso. The reason for the delayed release of caffeine is the tannic acid tannin contained in matcha as well as the amino acid L-theanine, which bind to the caffeine in the tea water so that it can only develop its effect in the intestine. Tannins also alleviate gastrointestinal complaints. Theanine, on the other hand, perks you up while relaxing you at the same time. Unlike coffee, too much green tea therefore does not make you restless or unable to concentrate.
Matcha: effect and ingredients
Matcha is said to protect against various diseases such as cancer or diabetes. Even if the positive effect as a superfood is certainly often exaggerated, matcha tea – just like green tea in general – can definitely be called healthy. Because in addition to caffeine, tannin and theanine, Matcha contains other ingredients with health-promoting effects:
- Potassium, calcium and iron: These minerals and trace elements are important for nerves, muscles and bones, as well as oxygen transport in the blood.
- Vitamin B1, B2, B3 (niacin), beta-carotene (vitamin A), vitamin E and K and vitamin C: These vitamins strengthen the immune system, heart, nerves, skin and eyes, among other things.
- Chlorophyll: The secondary plant substance has a positive effect on intestinal activity and is said to help against bad breath.
- Proteins and their building blocks, the essential amino acids: These provide energy and are central to the metabolism in the body.
- Flavonols: These are secondary plant substances from the flavonoid group, which fight harmful free radicals as antioxidants. Thus, they can inhibit the growth of certain cancer cells, as well as prevent diseases caused by oxidative stress.
Catechins in matcha tea
Matcha contains high levels of healthy catechins. The best known of these, epigallocatechin gallate (EGCG), is present in particularly large quantities. It has anti-inflammatory and cancer-preventive effects and may help slow the growth of tumors. Catechins act as antioxidants, protect the skin from UV rays and cell aging, and lower the level of LDL cholesterol. They also prevent the formation of plaque on the walls of blood vessels, the trigger of arteriosclerosis. Studies even suggest that catechins may help prevent Parkinson’s and Alzheimer’s diseases. They are also considered good against gastrointestinal infections, colds and flu. Tea as a home remedy: which tea helps when?
Lose weight with matcha tea?
Matcha tea is not only considered a wake-up but also a slimming agent. Drunk daily, the catechins contained in the tea are said to lower blood sugar levels after a meal and promote fat burning. In addition, the almost calorie-free tea stimulates digestion and curbs cravings for sweets. A study from the USA was actually able to show that matcha can support weight loss.
Recipe for traditional preparation
In the traditional Japanese tea ceremony, matcha powder is whipped into a tea in a special bowl with hot water and a small bamboo whisk – also called a chasen. To prepare matcha tea in the slightly thinner “standard” version (usucha), proceed as follows:
- Boil water as soft as possible and let it cool to 70 to 80 °C.
- Strain one to two grams of matcha powder (equivalent to half to one teaspoon or one to two bamboo spatulas) through a sieve to avoid lumps.
- Meanwhile, preheat the bamboo whisk in warm water for a few minutes.
- Pour about 80 milliliters of hot water over the powder in the bowl.
- Gently whisk the mixture with a bamboo whisk so that the tea becomes creamy and foam forms on the surface.
Professionals move the broom briskly and loosely from the wrist in the process – and not in a circle, but W-shaped.
From matcha ice cream to matcha latte
Matcha powder is not only drunk as tea, but also mixed cold in cereals, shakes, lemonade, cocktails or smoothies. Matcha is even used in baking and cooking or in the production of ice cream, so you can find plenty of recipes for green cakes, desserts and salad dressings. However, unlike its green color, matcha powder does not retain its healthy effects in all foods processed in this way. For example, the protein in milk and dairy products inhibits the absorption of catechins, including EGCG. So if you like to drink “matcha latte” (i.e. the green equivalent of latte macchiato), it’s better to use plant-based alternatives such as unsweetened almond milk. In addition, some ingredients are sensitive to heat and should not be heated above 30 ° C – so it is worthwhile to drink a cold smooothie with the powder in addition to matcha tea occasionally.
6 Tips for buying matcha
If you want to buy matcha powder, you should look carefully, because matcha is offered in different quality grades. The price for a 30 gram can can range from 15 to 50 euros. The best products come from Japan, but in German stores you can often find Matcha powder from China or stretched products of inferior quality. The following tips will help you choose the right product:
- The Japanese region of Uji (Kyōto) is known for its quality, from the regions of Nishio (Aichi) and Kagoshima comes Matcha with good price / performance ratio.
- For beginners are suitable variants of medium price range, which nevertheless taste good and are no less healthy.
- Matcha powder of poor quality have a pale yellowish or brownish color and taste bitter or sour.
- Matcha from China often tastes much more bitter and strong – for cooking and baking it is still suitable.
- The powder should be free of additives and sugar.
- Whether organic matcha is better or not, can not be said unequivocally. On the one hand, the organic seal can exclude contamination with pesticides. On the other hand, the powder in traditional top quality usually does not come from organic cultivation.
In some online stores and health food stores you can also find the similar product Micro Cha. Unlike matcha, the stems and veins of the green tea leaves are also used in the production of this powder. Superfoods – 9 healthy foods
Shelf life and storage
Matcha should be purchased and processed as fresh as possible. Those who ingest matcha less frequently should therefore prefer to buy small packages. Once opened, matcha retains its freshness for about three to four weeks. Matcha powder should always be stored airtight, protected from light and in the refrigerator. Even a few hours of sunlight or temperatures above 25 °C can impair the effect. Larger temperature fluctuations should also be avoided – so it is best to take the powder only briefly out of the refrigerator. Unopened, the package can be stored in the freezer, but should then warm up for a while in the refrigerator before opening.
Side effects of matcha
High quality matcha that is free of harmful substances has few side effects as long as it is drunk in moderation. This is because it should be remembered that matcha contains a lot of caffeine. An overdose of caffeine can cause side effects such as headaches, dizziness, diarrhea or heartburn.It should also be noted that matcha has a lot of oxalic acid. This prevents the absorption of substances such as calcium, magnesium or iron in the intestine. Therefore, it is recommended to wait an hour between drinking matcha and eating. In addition, oxalic acid can promote the formation of kidney stones, especially if a chronic intestinal disease is present. Since the tannic acids in green tea stimulate stomach acid production, it is better not to drink the tea on an empty stomach. Otherwise, constipation, stomach pain or nausea may occur.
Matcha in pregnancy
During pregnancy, caffeine consumption should generally be limited. There are also frequent warnings against the intake of catechins. Therefore, pregnant women should not drink more than one cup of matcha tea a day.
