Matcha | Guide

Have you ever tried matcha? It’s truly a different type of caffeine — one that’s less jittery and smoother than coffee.

Now, I’m not hating on coffee — I love coffee and drink it just about every day. But matcha is not an exact alternative to coffee, in fact, it’s something different in that the main benefits of matcha relate to reducing stress and feelings of anxiety.

• Coffee = More energy
• Matcha = Less stress

From me, it took about ten days of taking matcha daily before feeling its stress-fighting properties. Today, it’s a part of my daily routine.

In this comprehensive guide, we’ll explore the origins of matcha, its health benefits, and how to incorporate it into your daily life. Let’s dive into the world of matcha and discover why it’s such a fantastic addition to the cauZmik lifestyle.

History of matcha

Matcha is strongly associated with Japan, its roots can actually be traced back to China during the Tang Dynasty (618–907). Tea leaves were steamed, formed into a brick, and ground into powder as needed. The tea powder would then be mixed with hot water. This method of making tea gradually fell out of favor in China, but was carried to Japan by Buddhist monks who elevated the process to a level that can rightly be called art.

Zen Buddhism and matcha

In the late 12th century, a Japanese Buddhist monk named Eisai brought Zen Buddhism, along with the tradition of powdered tea, from China to Japan. Monks found that drinking matcha helped them maintain a state of alert calmness during long periods of meditation. Eisai is credited with planting the first green tea seeds in Japan.

Rise of the tea ceremony

In the 16th century, a tea master named Sen no Rikyu developed the Japanese tea ceremony, or “Chado” (the way of tea), into a form similar to the ceremony we know today. The ceremony uses matcha tea and is a practice of mindfulness and a celebration of simplicity and tranquility. The tea ceremony became a cornerstone of Japanese culture and helped popularize matcha throughout the country.

Shading matcha and exclusive cultivation

The unique cultivation method of matcha, where tea plants are shaded for several weeks before harvest, began in the 17th century in Uji, Kyoto. The area’s climate, with its misty fog and quality soil, was found to be ideal for creating the finest quality matcha. To this day, Uji is still renowned for its superior matcha production.

Spread to the West

Matcha began spreading to the West in the late 20th and early 21st centuries, riding on the wave of increasing interest in healthy and exotic foods. As studies highlighting the health benefits of green tea (and by extension, matcha) became more widespread, matcha gained popularity. In recent years, matcha has become a favorite ingredient in cafes and restaurants, featured in everything from matcha lattes to pastries and ice cream.

Modern matcha

While matcha has become mainstream and is produced in many countries today, the highest quality matcha still comes from Japan, particularly regions like Uji, Nishio, Shizuoka, and Aichi. These places continue the traditional shading techniques that boost the leaves’ chlorophyll and amino acid content, giving matcha its signature color and flavor.

Matcha vs green tea

Matcha and green tea both come from the same plant, Camellia sinensis, but there are some key differences in their cultivation, preparation, nutritional content, and flavor profile.

Cultivation and preparation

Matcha: In the weeks leading up to harvest, matcha plants are shaded to increase their chlorophyll and amino acid content, which gives matcha its vibrant green color and unique flavor. After harvest, the stems and veins are removed, and the remaining leaf matter is stone-ground into a fine powder. When you drink matcha, you are consuming the entire tea leaf.

Green Tea: Green tea leaves are typically grown in the sun and, after harvest, they are quickly heated to prevent oxidation and keep the leaves green (hence the name green tea). The leaves are then rolled and dried. Green tea is usually brewed by steeping the leaves in hot water and then discarding them.

Nutritional content

Matcha: Because matcha involves consuming the whole leaf, it is typically higher in catechins and antioxidants, including EGCG. It also contains more caffeine and L-theanine (an amino acid associated with relaxation and alertness) than regular green tea.

Green Tea: While green tea does contain beneficial compounds like EGCG, flavonoids, and some vitamins, the concentration of these nutrients is generally lower than in matcha. This is because green tea is infused rather than ingested, meaning that some of the nutrients remain in the leaves and are lost after brewing.

Flavor Profile

Matcha: Matcha has a rich, smooth flavor with a sweet undertone, thanks to the amino acid L-theanine. The highest quality matcha, known as ceremonial grade, is described as having a complex flavor profile with a creamy, umami taste, and should not be bitter.

Green Tea: Green tea typically has a lighter, more delicate taste than matcha. Its flavor can range from grassy to sweet, floral to bitter, depending on the type and quality of the tea and how it’s brewed.

Usage

Matcha: Since matcha is a fine powder, it’s very versatile and can be used in various recipes beyond tea, such as in lattes, smoothies, ice cream, and baked goods.

Green Tea: Green tea is typically used for brewing tea, although it can also be found in some foods and cosmetics.

So, while both matcha and green tea have health benefits due to their antioxidants and other compounds, the concentration of these beneficial compounds is typically higher in matcha due to its unique cultivation and preparation methods. As a result, the health benefits associated with these compounds, such as reducing the risk of heart disease and boosting brain function, may be more potent with matcha.

Health benefits of matcha

Matcha is known for its numerous health benefits, making it a great addition to any diet. Some of the most notable health benefits of matcha include:

1. Rich in antioxidants: Matcha is packed with antioxidants called catechins, which help protect your body from free radicals and oxidative stress. These antioxidants can help reduce inflammation, prevent chronic diseases, and even slow down the aging process.
2. Boosts metabolism and aids weight loss: Matcha contains a compound called EGCG (epigallocatechin gallate) which has been shown to increase metabolism and promote fat burning, helping you achieve a healthy weight.
3. Enhances cognitive function: The combination of caffeine and L-theanine in matcha provides a sustained energy boost and improves focus and mental clarity, making it a great alternative to coffee.
4. Strengthens the immune system: Matcha is rich in vitamins, minerals, and amino acids that can help support a healthy immune system.
5. Improves cardiovascular health: The antioxidants and anti-inflammatory properties of matcha can help lower blood pressure and reduce the risk of heart disease.
6. Chlorophyll-related benefits: Chlorophyll is a pigment that gives plants their green color and helps them convert sunlight into energy through photosynthesis. Matcha is particularly high in chlorophyll because the shading process encourages the tea plants to produce more chlorophyll to compensate for the reduced light, which results in the vibrant green color that matcha is known for.

More about the antioxidant benefits of matcha

• Rich in Epigallocatechin Gallate (EGCG): The primary antioxidant found in matcha is EGCG, a type of catechin. Studies suggest that EGCG possesses potent anti-cancer properties, and can help reduce inflammation, aid in weight loss, and protect heart health.
• Promotes Oxidative Balance: Antioxidants help stabilize harmful free radicals in the body. Free radicals are compounds that can cause damage to cells and contribute to aging and diseases, such as cancer.
• Boosts Brain Health: The combination of caffeine and L-theanine in matcha can improve brain function. L-theanine, an amino acid that can cross the blood-brain barrier, has anti-stress effects and promotes relaxation without drowsiness. It also enhances the production of alpha waves in the brain, which are associated with a state of wakeful relaxation.
• Supports Liver Health: Some studies suggest that the high concentration of catechins in matcha can help protect the liver, a vital organ that detoxifies chemicals and metabolizes drugs in the body.
• Aids Heart Health: Green tea is known for its potential to reduce bad LDL cholesterol levels, triglycerides, and protect against oxidation, which can cause heart disease. As matcha is a type of highly concentrated green tea, its heart benefits could be even more potent.
• Helps Prevent Type 2 Diabetes: Preliminary research suggests that EGCG may help improve insulin sensitivity and reduce blood sugar levels, potentially helping prevent the onset of type 2 diabetes.
• Improves Skin Health: Antioxidants, particularly EGCG, have been found to rejuvenate dying skin cells and promote healthier skin. Matcha may also help protect the skin from UV damage and improve signs of aging.

How does the EGCG in matcha help boost metabolism?

Epigallocatechin gallate (EGCG) is a type of catechin, a natural antioxidant found in abundance in matcha and other green teas. EGCG has been studied extensively for its potential effects on metabolism and weight management.

• Thermogenesis: Thermogenesis is the process by which the body produces heat, contributing to calorie burn. Research suggests that EGCG can increase thermogenesis, aside from the energy expended during exercise, daily activity, or the energy required for digesting food. This can potentially lead to an overall increase in daily energy expenditure, supporting weight management.
• Fat Oxidation: Fat oxidation is the process by which the body breaks down stored fat to use as energy. Some studies indicate that EGCG can enhance fat oxidation. A review published in the International Journal of Obesity suggested that green tea with high levels of catechins (such as EGCG) might help reduce body fat.
• Inhibiting Fat Cell Development: Some in vitro studies suggest that EGCG can inhibit the development of new fat cells, a process called adipogenesis. However, more research is needed to fully understand this mechanism and its relevance to humans.
• Regulating Hormones Involved in Fat Storage: Research also indicates that EGCG might influence the hormone leptin, which plays a significant role in appetite control and fat storage. High leptin levels can lead to leptin resistance, which is often seen in obese individuals. While this area of research is still new, it’s thought that EGCG might help improve leptin sensitivity.

How does matcha help mental performance?

L-theanine is an amino acid found in tea leaves, especially green tea leaves like those used to make matcha. It’s known to cross the blood-brain barrier and affect the brain directly, providing several cognitive benefits. Here’s how L-theanine can potentially boost cognitive function:

• Enhances Alpha Brain Waves: L-theanine has been found to increase alpha brain wave activity, which is associated with a state of “wakeful relaxation”. This is that state of mind you experience when meditating, being creative, or letting your mind daydream. It’s when you’re alert but relaxed and not focused on the outside world. This can lead to enhanced creativity and problem-solving abilities.
• Promotes Alertness and Attention: While L-theanine promotes relaxation, it also helps increase focus and attention. The combination of L-theanine with caffeine, as found in matcha, has been shown to benefit attention, memory, and cognition. The two compounds can have a synergistic effect, where the L-theanine may help mitigate some of the potential negative effects of caffeine, such as nervousness or the jitters.
• Reduces Stress and Anxiety: L-theanine can help reduce stress and anxiety, potentially improving mental health conditions. It seems to work by modulating certain brain chemicals (neurotransmitters) like serotonin, dopamine, and GABA, helping to achieve a state of calm, improve mood, and reduce anxiety.
• Improves Sleep Quality: Even though it doesn’t cause drowsiness, L-theanine can improve the quality of sleep due to its relaxing effects. It does this not by making you fall asleep, but by improving the quality of your sleep.
• Boosts Learning and Memory: Some research suggests that L-theanine may improve the function of the brain’s “learning and memory” centers, possibly by increasing the production of nerve growth factor (NGF) and brain-derived neurotrophic factor (BDNF), proteins that play key roles in the health and growth of neurons.
• Protection Against Neurodegenerative Diseases: Preliminary research indicates that L-theanine may have neuroprotective effects, possibly reducing the risk of neurodegenerative disorders like Alzheimer’s and Parkinson’s diseases. This could be due to L-theanine’s promotion of brain health, though more research is needed to confirm these findings.

The benefits of chlorophyll

• Detoxification and Liver Health: Chlorophyll has been found to bind with certain harmful chemicals and toxins, helping remove them from the body. This includes some carcinogens, heavy metals, and toxins produced by molds. This detoxification effect can contribute to liver health.
• Blood Health and Oxygenation: Structurally, chlorophyll is very similar to hemoglobin, a protein in red blood cells that carries oxygen around the body. While the central atom in chlorophyll is magnesium and in hemoglobin it’s iron, there’s some evidence that chlorophyll might improve the quality and quantity of red blood cells, potentially enhancing oxygen delivery around the body.
• Antioxidant Properties: Like many plant compounds, chlorophyll has antioxidant properties, which can help protect cells from damage by free radicals. Free radicals are reactive molecules that can cause oxidative stress, contributing to aging and diseases like cancer.
• Wound Healing and Anti-Inflammatory Properties: Some research suggests that chlorophyll can help wounds heal faster and may have anti-inflammatory properties.
• Natural Deodorizer: Chlorophyll is also used as an internal deodorant. It’s thought to help reduce bad odors associated with perspiration, bad breath, urinary and fecal odor.
• Skin Health: Chlorophyll has been shown to help reduce the risk of skin damage from sunlight, which can lead to skin aging and cancer.

Adding matcha to your diet

Matcha is a versatile ingredient that can be used in a variety of recipes.

The #1 way to add matcha to your diet is the cauZmik matchaBox. We spared NO EXPENSE in the development of this product. We use top-quality ceremonial grade matcha sourced from one of the best growers in Japan.

The matchaBox is delicious, only 100 calories, and also includes powerful adaptogens like Rhodiola rosea, Schisandra berry, lemon balm, and more. So, if you’re looking for an incredible drink to fight stress, improve mood, and give you calm, long-lasting energy try the matchaBox.

…But enough about us, here are some other ways to incorporate matcha into your daily life:

1. Savory dishes: Matcha can also add a subtle earthiness and a pop of color.
2. Ice cream and frozen desserts: Make your own matcha ice cream or sorbet for a refreshing and antioxidant-rich treat.
3. Baking: Matcha can be used to add a unique flavor and vibrant color to cookies, cakes, and other baked goods. Try this matcha green tea poun cake recipe for a delightful treat.

Explore more matcha recipes and ideas here.

Pairing matcha with other superfoods

Matcha can be easily paired with other superfoods to create a synergistic effect and enhance their health benefits. Some superfoods that pair well with matcha include:

1. Mushrooms: Incorporate matcha into recipes featuring immune-boosting mushrooms like portobello and lion’s mane. For more information on the health benefits of mushrooms, check out our article on understanding mushroom popularity.
2. Berries: Combine matcha with antioxidant-rich berries like blueberries, raspberries, and strawberries for a delicious and nutritious smoothie or dessert.
3. Seeds and nuts: Boost your matcha smoothies or bowls with nutrient-dense seeds like chia, flax, or hemp, and nuts like almonds, walnuts, or cashews.
4. Leafy greens: Pair matcha with leafy greens like spinach or kale for a powerful green smoothie that’s packed with vitamins, minerals, and antioxidants.
5. Cacao: Combine matcha with cacao for a delicious and energizing treat that provides both antioxidants and mood-enhancing benefits.

Matcha | cauZmik guide

Matcha is a powerful and versatile ingredient that can be easily incorporated into your daily routine. Its rich history, numerous health benefits, and delicious taste make it an excellent addition to the cauZmik lifestyle. By combining matcha with other superfoods and incorporating it into various recipes, you can enjoy a wide range of health benefits and tantalizing flavors. So go ahead and give matcha a try — your body, mind, and taste buds will thank you!

This guide was originally published on the cauZmik blog

Matcha | Guide