If you want to switch up your morning routine, you might consider swapping your coffee for matcha. This Japanese beverage, a type of green tea, has been appearing increasingly on cafe menus as it grows in popularity across the West. Unlike standard green tea bags, matcha involves ingesting the entire leaf, as it is made from young leaves of shade-cultivated green tea plants that are milled into a fine powder and whisked with hot water.
Matcha's Unique Health Benefits
Professor Tim Spector, a genetics professor and gut health expert, explored whether matcha trumps coffee on the ZOE podcast, joined by Chef Andrew Kojima and ZOE co-founder Jonathan Wolf. Spector noted the limited research on matcha, stating, "The problem is that matcha hasn't really been used much in the West, so we have to extrapolate a lot from green tea studies." However, he praised its minimal processing: "It's got all the things we want to see in healthy food. It's made in an artisan way with no real processing, and it has all the nutrients of the plants in a concentrated form."
Caffeine Content and Calm Alertness
Matcha's caffeine level sits between black tea and coffee. Chef Koj, a 25-year matcha consumer, explained that matcha contains L-theanine, which works with caffeine to delay its release, providing stimulation without jitters. "When I drink it, I feel more able to pick off tasks one by one amidst overstimulation from screens and messages," he said.
Cognitive and Cancer Prevention Claims
Spector referenced a Japanese study showing cognitive improvements in elderly women consuming three grams of matcha daily over 12 weeks. Regarding cancer prevention, he noted theoretical benefits but found no solid evidence yet.
Fibre, Healthy Fats, and Protein
While coffee provides 1.5 grams of fibre per cup, matcha contains over 50% fibre by weight—a tablespoon can deliver over 10 grams. Matcha also offers omega-3 and linoleic acids, which coffee lacks, and 17% protein by weight. "These healthy fats benefit the brain, and the protein is good quality," Spector added.
Antioxidants and Sleep Quality
Matcha boasts similar polyphenol levels to coffee but in a concentrated form, providing great antioxidants. L-theanine may also maintain sleep quality; studies suggest three grams before bed does not disrupt sleep as coffee might.
Weight Loss and Final Verdict
Spector clarified that matcha does not aid weight loss, but it offers numerous health benefits. When asked if coffee or matcha is healthier, he responded, "Probably we have more evidence that coffee is healthier at the moment, but matcha is great. For anyone who doesn't like coffee, it's the go-to drink. I urge coffee drinkers to also have matcha, especially in the afternoons, as the two together look pretty unbeatable."
