Heard about matcha? What to know before you swap your coffee for it

This paid piece is sponsored by Avera Health.

Should you switch to matcha or stick with coffee?

You might give matcha a try if you’re looking for energy, nutrients and phytochemicals. It’s not green tea, but it’s similar. The vivid green color of this tea powder makes it easily recognizable.

It makes a nice latte, hot or cold. It also packs a nutritious punch.

“It’s a concentrate, so it’s not just high in antioxidants; it can also offer considerable caffeine,” said Cami Jacobsen, a registered and licensed dietitian with Avera Medical Group Comprehensive Weight Management. “People like it because it offers calm and relaxing feelings but also sustained energy.”

What is matcha?

While both green tea and matcha are derived from the same plant ― Camellia sinensis ― matcha is grown in shady areas and processed differently.

“Since the plants get less sun, they have more chlorophyll and amino acids,” Jacobsen said. “Green tea is made with the leaves. Matcha uses every part of the plant, and that comes through in various ways.”

Does matcha have caffeine?

Matcha has caffeine, typically more than green tea but less than a cup of coffee. It does depend on the type of matcha you use and how strong you like to make it.

According to Medical News Today, a cup of matcha tea would have 75.6 to 177.6 milligrams versus 80 to 100 milligrams in coffee.

“Because it has a lot of L-theanine and other antioxidants, matcha caffeine is thought to take longer to be absorbed,” Jacobsen said.

This offers a number of benefits, such as:

• Lengthened period of alertness.
• No crash when the effects diminish.
• Less jittery/nervous/anxious feelings compared with other drinks.

What does matcha taste like?

Sweet, sour, bitter and salty were the four tastes for decades. Umami, or savory, now is considered the fifth flavor our taste buds can sense. Matcha has loads of umami.

People say it tastes grassy or nutty, Jacobsen said.

Some describe matcha as an acquired taste, but it does offer a lot of healthy ingredients. That’s why Jacobsen said it seems to be on the rise as more people look to try new approaches to diet, nutrition and health.

How it matcha used?

Matcha most often is used as a hot or cold beverage, sometimes with milk products for a latte or sweeteners. The powder is used in many recipes for baked goods; it adds a hint of nutty/grassy flavor for cakes and cookies, along with its distinct color.

Jacobsen suggested getting a higher quality grade if you try it. Culinary, barista/premium and ceremonial are the three grades. All are available online and many in stores.

In some ways, matcha is among the most recent ingredients combining a number of factors ― health, energy and taste ― for an audience that is willing to explore the new.

What are the health benefits of matcha?

“It can help fight many conditions, from inflammation to diabetes,” Jacobsen said. “Matcha’s linked to heart health, memory improvement and focus. It’s a nice once-a-day drink to boost health.”

Polyphenols are a class of compounds found in plants like tea. They can help fight heart disease, diabetes and cancer.

Matcha also has catechins, a nutrient known to cut oxidative stress. That stress happens when free radicals and antioxidants are imbalanced. “It can be an inflammation-reducing drink,” she said. It is one of many micronutrients the powder provides; many organs, including the liver, brain and heart, get a boost from these chemical compounds.

If you’re avoiding caffeine for a medical reason such as arrhythmia, Jacobsen said it’s best to ask your provider if matcha is recommended.

“Matcha offers many benefits,” she said. “It’s an alternative for people who want energy beyond green tea or who are tired of coffee.”

Get more tips from Avera.org/Balance.