benefits of matcha powder in smoothies

Matcha is a type of powdered green tea that has a unique, non-bitter taste and vibrant green color.1 It may have benefits for brain, heart, and mental health. Matcha is also a source of antioxidants, which can improve male fertility and bone health.

Much of the available research has been done with green tea. The purported benefits can extend to matcha since it's made from finely ground Japanese green tea leaves. The leaves are a dark green since the plant is grown in the shade.Tea made with matcha powder contains a higher amount of caffeine. While matcha tea is technically a type of green tea, it has an earthy, umami flavor.

What is Matcha Powder?

Matcha is a finely ground powder of specially grown and processed green tea leaves. Known for its vibrant green color and smooth flavor, matcha is celebrated for its numerous health benefits. It is rich in antioxidants, which help in combating free radicals in the body. Additionally, matcha is packed with catechins and L-theanine, which provide a calm alertness, making it an excellent alternative to traditional sources of caffeine.

The Health Benefits of Matcha Smoothies:

1. May Help Prevent Cancer

Green tea has been shown to protect against cancer. One review noted that people who drank more than 10 4-ounce portions of green tea a day developed cancer 7.3 years later than those who drank fewer than three 4-ounce portions. People with stage 1 or 2 breast cancer who drank an average of eight cups of green tea a day have also been shown to have a lower risk of recurrence. This group had a longer disease-free period than those who consumed a daily average of two cups.8

2. May Help With Depression

Limited research has found that green tea may reduce depression symptoms. One study investigated the link between green tea consumption, postmenopausal people, and depression. The authors found that the participants assigned to the green tea group had lower depression levels. They also said that factors, such as how the tea was brewed and its concentration, could have played a role.2

3. May Help Protect Brain Function

A review of 36 studies found that green tea can reduce the risk of cognitive disorders.9 Cognitive disorders, which are more common after 65 years old, can affect learning, memory, movement, language, attention, and problem-solving. They range from mild cognitive impairment to dementia, Parkinson's disease, and Alzheimer's disease. The data showed that the more green tea a person consumes, the greater the protection against cognitive disorders.9

4. May Improve Male Fertility

Drinking tea may increase total sperm count and concentration, which are indicators of male fertility. One study found that those who drank tea at least three days a week had a higher total sperm count.10 Green tea contains high quantities of polyphenols. These antioxidants counter compounds that attack healthy cells, such as those in testicular tissue. Green tea may also increase the movement of semen and help it survive.4

5. May Help Reduce Cholesterol

Green tea drinkers with a healthy weight have been shown to have significantly lower total cholesterol levels than others. They also typically have lower low-density lipoprotein (LDL) cholesterol.11 LDL cholesterol is considered "bad" because it leads to a build-up of cholesterol in the arteries. This build-up increases heart disease risk.12

6. May Reduce Blood Pressure

Green tea consumption has been shown to significantly reduce both systolic and diastolic blood pressure. Systolic is the top number, while diastolic is the bottom number. The effects were even greater in people with existing high blood pressure or other heart disease risk factors. The outcome is partly due to green tea's ability to relax blood vessels, which improves blood flow and reduces inflammation.11

7. May Protect Bone Health

One study of postmenopausal people in Korea found that those who did not consume any green tea or less than one cup a day were more likely to have reduced bone mass in their spine or thigh. Those who drank green tea three times a day had higher bone mass.3 Drinking tea has been shown to reduce osteoporosis risk. This bone disorder is characterized by weak bones that fracture easily. Antioxidants help prevent bone loss and enhance bone formation.13

8. May Promote Weight Loss

There's limited research on the link between matcha and fat burn. It's possible that it could promote fat burn due to its caffeine content.14 Research has found that drinking matcha mildly enhanced fat oxidation during exercise. Fat oxidation is the breakdown of fat for energy.

Nutritional Facts

Matcha is low in calories, macronutrients, vitamins, and minerals but rich in a variety of antioxidants.1 A one-teaspoon, or 2-gram, serving of matcha powder provides:16

• Calories: 6
• Fat: 0 grams (g), or 0% of the Daily Value (DV)
• Sodium: 0 milligrams (mg), or 0% of the DV
• Carbohydrates: 0 g, or 0% of the DV
• Fiber: 2 g, or 7.14% of the DV
• Added sugars: 0 g, or 0% of the DV
• Protein: 2 g, or 4% of the DV

The antioxidants in matcha are a key aspect of its nutritional value. They support detoxification, decrease inflammation, and reduce cell damage that leads to aging and disease.

 

How Much Caffeine Does Match Contain?

One cup of brewed green tea contains 29.4 milligrams of caffeine.17 Matcha has a higher caffeine content compared to steeped green tea. Matcha's caffeine content can range from 18.9 to 44.4 milligrams per gram.1 One teaspoon of matcha is 2 grams, so the caffeine level is anywhere from 37.8 to 88.8 milligrams.

Tips for Consuming

To make matcha, you take the powder and whisk it vigorously in water for about three minutes.18 Besides green tea, you can use matcha powder in several ways, such as:

• Add a serving of matcha powder to oatmeal and smoothies
• Combine matcha with milk to create a latte
• Incorporate matcha into recipes for chia pudding, energy balls, hummus, sauces, and soups

Keep in mind that the use of matcha powder in these ways has not been researched. It's unclear if you will get the same benefits as when you use matcha for green tea. To preserve its antioxidant content, make sure to store matcha powder at about 40 degrees Fahrenheit (4.44 degrees Celsius).19 One study showed that matcha brewed at 195 degrees Fahrenheit (90 degrees Celsius) for 10 minutes maintained the highest concentrations of polyphenols.

Conclusion

Matcha is low in calories and rich in antioxidants. It offers many potential health benefits. When you use matcha powder for green tea, there can be positive effects on cholesterol, blood pressure, and brain function. Because of matcha's caffeine content and potential to interact with medications, talk to a healthcare provider before using it. They can help you figure out if this form of green tea is a good fit for your personal health goals.