Is matcha good for the brain? Is it better than coffee? Which matcha should I buy?
Photo by Matcha&Co
I am definitely a coffee-lover, however, I’m also aware of my genetic predisposition when it comes to tolerance and that it can contribute to anxiety. So there are times I opt for an alternative and depending on circumstances, may encourage my clients in clinic to do the same.
If you missed the breakdown on coffee, and whether it’s your friend or foe - check out the article here.
Enter, Matcha.
Photo by @ninjason
First, let’s de-bunk some of the hype about matcha from the evidence.
what is matcha?
Just like Green Tea, Matcha comes from the 𝘊𝘢𝘮𝘦𝘭𝘭𝘪𝘢 𝘴𝘪𝘯𝘦𝘯𝘴𝘪𝘴 plant. At the most basic level, it is the powdered form of green tea leaves. For matcha, shade is utilised to enhance chlorophyll production giving the bright green matcha intensity.
Is it caffeine free?
Don’t forget, matcha still contains caffeine, roughly around 34mg in 1/2 tsp serving. Less than a typical coffee, but more than bagged tea. If you’re reducing caffeine content, you should still be aware of reducing Matcha and if you’re pregnant ensure you keep under recommended levels.
Is it really high in antioxidants?
It has a high polyphenol content, these are natural plant compounds with health benefits, including antioxidant activities. A key one is epigallocatechin gallate (EGCG), higher in matcha vs black tea. Including matcha in your diet can increase total antioxidant intake. These are the little guys that hand-over an electron to free-radicals, without becoming de-stabilised themselves - inhibiting damage that free-radicals can cause.
what does matcha have to do with anxiety?
Matcha contains a unique amino acid called l-theanine. Evidence has demonstrated it has a direct impact on the brain, increasing activity of alpha brain waves - these aid overall mental coordination, calmness, alertness, and learning. This appears to have a synergistic effect with the caffeine, for a less jittery kick vs coffee so when I’m feeling anxious I often try to reduce my coffee intake. But, if I’m missing that morning ritual, I opt for a matcha latte instead.
is it beneficial for brain health?
A study found those who drank green tea had improved cognitive function, including working memory.
do i buy any old matcha?
Matcha comes in different grades, personally (& no connection to them), I really like Matcha&Co. What I’ve learnt is the quality you buy definitely matters if you want a lovely tasting latte! Look for ceremonial grade matcha, the highest quality grade and you want a vibrant green powder.
If you want to pimp up your Matcha latte, try Vital Proteins Matcha with added collagen peptides. It makes a creamy matcha latte with the added coconut milk powder. Code AMW10 will provide a 10% discount and allow you to purchase via this practitioner website.
I don’t like Matcha lattes, how can I still benefit from matcha?
Try matcha in energy balls, matcha lemonade, pancakes, banana bread, smoothies.
Photo by @maisiemay
How to make a simple Matcha Latte
So, there are official and authentic methods of making a matcha latte, including the use of a traditional Japanese bamboo whisk. If you’re after that, it’s probably best to stop here.
This is my quick & easy version that I always resort to, I apologise that it probably breaks all the rules. But it works like a dream for me.
Makes 1
1/2 tsp matcha powder (if you’re new to matcha, you could try slightly less to start with, or likewise increase to 1 tsp when you’re a hardened matcha drinker). Go for quality, it will seriously benefit the taste (see my recommended brands above).
60ml hot water (ideally around 80C, but don’t stress)
milk to taste (dairy, or plant-based)
Add the matcha powder to your heated water. Whisk, I like to use a small handheld mini whisk (like this). Whatever you use, just whisk vigorously for about 30 seconds.
Heat your milk in a milk frother, a Nespresso-style milk frother will work brilliantly. If you don’t own a milk frother, you can place the milk into a small saucepan and bring to a low simmer on the stove. It will need whisking as you simmer it.
Pour your milk over the dissolved matcha and enjoy.
Elevate your Matcha latte…
If you want to take things to another level, try adding any of the following:
1 tsp coconut oil
1 pellet cacao butter
2 tsp collagen powder
https://pubmed.ncbi.nlm.nih.gov/18296328/
https://pubmed.ncbi.nlm.nih.gov/25268837/
https://pubmed.ncbi.nlm.nih.gov/18254874/