What is Matcha?
Photo by: Thirdman
What is matcha?
You may be wondering what matcha is, as this green drink has become increasingly popular in restaurants, coffee shops, and stores! Matcha is a green tea powder that originated in Japan and is used in Japanese tea ceremonies. Matcha is sold in a variety of forms including tea bags and powder. Matcha is known for its high levels of antioxidants and other health benefits.
While matcha is a form of green tea, there are some key differences between the two forms including the way they are made, the caffeine content, and the nutritional benefit. A difference in nutrient values can be attributed to the way that the tea leaves used in matcha are grown. These leaves are grown in the shade, leading to higher content of chlorophyll and amino acids.
Is matcha safe for pregnancy?
As mentioned above, matcha contains a higher amount of caffeine than green tea. A typical 8 oz. cup of brewed green tea contains about 28 mg of caffeine, while a serving of matcha powder (~2 tsp) contains 70-150 mg of caffeine.
There is mixed research on the level of caffeine that is safe for consumption during pregnancy. The current recommendation for caffeine remains that it should be limited to 200-300 mg/day. So drinking 2 tsp of matcha powder a day falls into the recommended caffeine limit for pregnancy.
Photo by: Eunice Lui
Nutritional benefits
Some health benefits associated with matcha can be attributed to its content of antioxidants. Antioxidants are substances that help to eliminate free radicals in our bodies that can contribute to chronic disease development. Chlorophyll, a natural compound found in matcha, has antioxidant properties. Matcha is also recognized for its phytochemical content. Phytochemicals are chemical compounds produced by plants that have a ton of great health benefits for our bodies. They have been found to boost our immune system, act as antioxidants, and even increase the nutrient value of breast milk!
In addition, studies have shown that green teas, like matcha, may play a role in liver health. These studies concluded that green tea consumption could help protect against the development of some liver diseases. There have also been studies to show a possible link between matcha consumption and improved cognitive performance. As this green tea becomes more popular, more and more studies are being performed to evaluate its nutritional benefit.
Photo by: Yan Krukov
Matcha at Home
If you choose to drink caffeine and want to try matcha there are a few things to consider. First, make sure that you choose a trusted brand that has third-party testing for heavy metals. Also, premade matcha powders and matcha served at coffee shops often contain high amounts of added sugar, so this is something to look out for. Below is a matcha recipe you can try!
Ingredients:
1-2 teaspoons matcha powder
1 1/2 cups water
2 teaspoons maple syrup or honey (can use stevia for lower sugar content)
1 teaspoon vanilla extract
Pinch of sea salt
Nondairy milk of choice – cashew milk, almond milk, and oat milk.
Instructions:
Add matcha, water, maple syrup or honey, vanilla extract, and sea salt to a blender. Blend until no lumps of matcha remain and the mixture is completely smooth and frothy. Alternatively, you can use a handheld whisk like the powerlix whisk, a matcha bowl, and traditional matcha whisk, or shake everything together vigorously in a mason jar until well combined.
Pour the matcha mixture over plenty of ice. Top with a non-dairy milk like cashew milk, almond milk, or oat milk, and stir to combine.
Sip and enjoy!
Recipe created by: Nyssa’s Kitchen
Photo by: Charlotte May
Before you go running to the store to get your matcha, the truth is caffeine does pass through the placenta and it can be harmful in large amounts...everyone's tolerance is different. Some people may only be able to tolerate small amounts of matcha or other caffeinated drinks. Additionally, there is no need to drink caffeine-containing beverages, but if you want to drink matcha, research shows it seems to be safe.
Resources:
Willems MET, Şahin MA, Cook MD. Matcha Green Tea Drinks Enhance Fat Oxidation During Brisk Walking in Females. Int J Sport Nutr Exerc Metab. 2018;28(5):536-541. doi:10.1123/ijsnem.2017-0237
How much caffeine is in your cup? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372. Published February 29, 2020. Accessed March 2, 2022.
Kochman J, Jakubczyk K, Antoniewicz J, Mruk H, Janda K. Health Benefits and Chemical Composition of Matcha Green Tea: A Review. Molecules. 2020;26(1):85. Published 2020 Dec 27. doi:10.3390/molecules26010085
Dietz C, Dekker M. Effect of Green Tea Phytochemicals on Mood and Cognition. Curr Pharm Des. 2017;23(19):2876-2905. doi:10.2174/1381612823666170105151800
Tsopmo A. Phytochemicals in Human Milk and Their Potential Antioxidative Protection. Antioxidants (Basel). 2018;7(2):32. Published 2018 Feb 22. doi:10.3390/antiox7020032
Qian J, Chen Q, Ward SM, Duan E, Zhang Y. Impacts of Caffeine during Pregnancy. Trends Endocrinol Metab. 2020;31(3):218-227. doi:10.1016/j.tem.2019.11.004
Jakubczyk K, Kochman J, Kwiatkowska A, et al. Antioxidant Properties and Nutritional Composition of Matcha Green Tea. Foods. 2020;9(4):483. Published 2020 Apr 12. doi:10.3390/foods9040483
Yin X, Yang J, Li T, et al. The effect of green tea intake on risk of liver disease: a meta analysis. Int J Clin Exp Med. 2015;8(6):8339-8346. Published 2015 Jun 15.
Dietz C, Dekker M, Piqueras-Fiszman B. An intervention study on the effect of matcha tea, in drink and snack bar formats, on mood and cognitive performance. Food Res Int. 2017;99(Pt 1):72-83. doi:10.1016/j.foodres.2017.05.002
Tanner N. Iced Matcha Latte recipe {vegan + paleo}. nyssa's kitchen. https://nyssaskitchen.com/iced-matcha-latte-recipe/. Published December 23, 2021. Accessed February 27, 2022.
