Matcha may have been used in traditional tea ceremonies in Japan since the seventh century, but today you’re more likely to see the green tea’s Instagrammable froth all over your feed. However, matcha can do a lot more than just look pretty—many drink it as a healthier alternative to coffee.
“Matcha green tea and coffee both offer a range of health benefits, along with some potential harms, particularly when consumed in large amounts or by those with sensitivities,” says Tamar Samuels, MS, RD, and the cofounder of Culina Health. “Generally speaking, matcha is a healthy alternative to coffee and may be better tolerated by those that are sensitive to compounds found in coffee.”
I’ve been thinking about radically reducing my coffee consumption lately, and I wanted to experience these supposed health benefits of matcha myself. So I decided to give up my beloved oat milk cappuccino for two weeks and opt for a matcha latte instead.
What is matcha?
Matcha is a finely ground powder made from the green tea leaves of the Camellia sinensis plant, which grows in the shade. The tea gets its bright green color from the high chlorophyll content, which is supposedly what creates a wealth of nutrients.
In contrast to conventional green tea, the whole leaf is consumed with matcha, which is what allows the full potential of antioxidants, vitamins, and minerals to be extracted. Matcha also contains caffeine—but its high L-theanine levels supposedly provide a lasting, gentle alertness without the typical jitteriness that coffee can cause.
What are the benefits of matcha?
“Recent research has begun to shed light on the various health benefits associated with matcha green tea, including its role in potentially enhancing antioxidant activity, supporting metabolic health, and improving cognitive function,” Samuels says.
One of the most significant benefits of drinking matcha green tea is that it’s rich in antioxidants. “These help combat oxidative stress and inflammation, which are linked to numerous chronic diseases,” Samuels says, adding that regular matcha consumption also has potential cardio and metabolic benefits like improved glucose and lipid profiles, reduced inflammation, and decreased weight gain.
“Cognitive function is another area where matcha appears to have a positive impact,” she says. “Research suggests that matcha may offer protective effects against cognitive decline, particularly in elderly women. This benefit is likely attributed to its high content of catechins, lutein, and vitamin K, which are known for their neuroprotective properties.”
However, Samuels notes, while all this research is certainly promising, there hasn’t been enough to make any definitive recommendations. And though green tea is typically safe to drink, keep in mind that it does contain caffeine. “Excessive intake may lead to difficulty sleeping, headaches, and feelings of jitteriness or shakiness,” Samuels says.
Tips for making the switch from coffee to matcha from an expert
I tried to change my habit overnight, which didn’t go so well for me. (More on that in a minute.) It turns out, a gradual switch from coffee to matcha is even better, according to matcha expert Louisa Birkhahn, founder of Matcha Union. These are her tips for a seven-day coffee detox:
