All The Hot Girls Are Drinking Matcha. But Why?
I will never give up my morning cup of coffee, but here is why I am replacing my second coffee for the day with matcha.
It seems like matcha is in and coffee is out. But why is everyone drinking matcha and what is the rave?
What is matcha?
Matcha is a Japanese green tea powder, made by finely ground green tea leaves. The way that matcha is made differs from green tea and traditional teas, which is why it is served and priced differently. Matcha is whisked with hot water, to create a frothy tea, whereas traditional teas are steeped. Traditional white teas are made from older leaves (approximately three years old), which are dried in direct sunlight and are then steamed or blasted with hot air.
Matcha is grown in the shade, which increases the chlorophyll content in matcha and allows growers to control the caffeine, sugar, amino acids and antioxidants present. Matcha leaves are then steamed, laid flat to dry and their stems and veins are removed. A slow-turning stone mill is then used to create a fine green powder from the remaining leaves.
If coffee has caffeine, what is the difference between drinking coffee and matcha?
One of the key differences between matcha and coffee is the amount of caffeine in each cup, as a cup of matcha typically has less caffeine than a cup of coffee. An average cup of matcha will have between 25 - 70mg of caffeine, whereas a cup of coffee will have between 85 - 200mg of caffeine. Another difference between coffee and matcha is the presence of L-theanine. L-theanine is a naturally occurring amino acid found in tea, which helps your body generate calming neurotransmitters. The L-theanine in matcha combines with caffeine to slow your body’s absorption of caffeine. This means that you are still getting a caffeine high from consuming matcha, however this high is brought on gently and you won’t have the same energy crash that often occurs with coffee highs. Therefore, the alertness from matcha is more stable and sustainable, with your caffeine buzz lasting at least three hours (but up to seven hours).
What are some of the benefits of matcha?
Matcha has a better caffeine ‘high’ than coffee - Matcha acts as an anti-cortisol as it helps stabilise your blood glucose levels and minimises the stress on your adrenal glands. Indeed, the L-theanine may reduce cortisol as it creates alpha waves in the brain, thus promoting a sense of calm alertness. In fact, a study found that consuming matcha reduced stress-induced anxiety more than a placebo in 39 participants.
Matcha is high in antioxidants - Matcha is rich in antioxidants, polyphenols, catechins and flavonoids. This means that matcha is anti-inflammatory, can promote cardiovascular health and help stabilise your blood sugar levels.
Matcha is great for your skin - Caffeine can create a physical stress on your body, which can promote acne. If you are experiencing acne or breakouts from elevated cortisol levels, and substitute your cup of coffee for matcha, you may experience improvements in your skin. Furthermore, another analysis of 20 studies also found that drinking green tea may be effective in the skin ageing, hair loss, cancer prevention and scavenging of free radicals because of its high antioxidant content.
How do I make my matcha?
You can drink your matcha powder on its own, however I personally love to blend cinnamon powder, and sometimes mushroom powders (i.e. ashwaganda) with my matcha powder too. Cinnamon is a staple spice that I add to just about everything I make because of its hormone-balancing properties. When I am at home, I’ll have my matcha with an organic unsweetened coconut or almond milk.
If I am ordering a matcha out, I will ask for no milk and have water instead. Most milks served at cafes contain artificial sweeteners that can spike your blood glucose levels, as well as thickeners, gums and emulsifiers. Various studies have found that emulsifiers disturb your gut microbiota, and gums can cause GI issues such as bloating and abdominal pain. If you are opting for an alternative milk to support your digestion, make sure the milk you are drinking is actually supporting your gut health! If I know that a cafe makes its own milk without any sweeteners, that is when I will order my matcha with milk. Some of my favourite places to go out for matcha in Melbourne are Hikari, Combi, Beyond Organic and Ini Coffee.
What differences do I see in my body?
I first started drinking pure matcha regularly at the beginning on 2020 and have been drinking it consistently since. When I first started drinking matcha, I was still consuming, on average, two long blacks a day. This was up until the end of 2022, when I decided to trial minimising my coffee intake to one a day, after learning more about the impacts of caffeine on your hormone health (i.e. cortisol).
For anyone that doesn't know, cortisol is your primary stress hormone and it is the hormone that wakes you up in the morning. Your cortisol will be at its highest for the first 30 - 45 minutes that you are awake, and then will naturally decrease after an hour. This is why health professionals, such as Dr. Huberman of the Huberman Lab podcast recommend having your first coffee one and a half hours after waking up. By delaying your first coffee, you will maximise the benefits of your coffee (i.e. feeling alert), rather than perpetuate your stress response (i.e. feeling anxious).
I now will drink my morning coffee after I have meditated, exercised and had my cup of bone broth. This means that I am having my morning coffee after being awake for approximately two hours. Since delaying and minimising my caffeine intake, I am now sleeping better, I don’t have afternoon energy crashes and am less ‘on’. I am feeling more calm in my body and no longer feel like I am running on adrenaline. I also savour my morning coffee as it now feels like a sacred ritual. I sit outside in the sun each morning and drink my coffee with my puppies and away from technology. It’s one of the most treasured parts of my day because it makes me feel more present and connected to myself.
I do want to highlight that for some people, drinking two coffees a day is completely fine, but it wasn’t for me and my cortisol levels. I am always aligning my diet to my health goals and my primary goal for this year is to minimise my stress to support my digestive health. I think it’s really important to get clear on what your health goals are, because this is what will ground and guide you when making decisions about the foods and drinks you consume.
What matcha powder do I use?
There are two types of matcha powder: culinary grade and ceremonial grade. When shopping for a matcha powder, you should always look for a ceremonial grade matcha.
Ceremonial grade matcha is the highest quality matcha powder and is made from young, delicate tea leaves and buds found at the top of the tea bushes. This matcha is harvested from late April to May, during Ichibancha, which translates to “first tea” or First Harvest. These younger leaves have a higher concentration of chlorophyll than those used to make culinary grade matcha, meaning that ceremonial grade matcha has a more vibrant green hue. Ceremonial grade matcha also contains more L-theanine, which is great for fostering a sense of calm alertness.
My favourite ceremonial grade matcha powder is from Zen Wonders, which is where I have been buying my matcha powder from over the last three years. You can also buy a bamboo whisk and scoop from Zen Wonders, which I highly recommend using when making your matcha.
How should I store my matcha?
After opening your matcha, it should be sealed and stored in your refrigerator. Your matcha powder will start to degrade in colour and flavour as soon as it is exposed to oxygen.