Is matcha a healthier alternative to coffee?

Matcha, with its intense green color and centuries-old tradition, is often considered a superfood beneficial for health. But what exactly differentiates it from regular green tea or a morning cup of coffee?

Like green and black tea, matcha comes from the Camellia sinensis plant. The difference lies in how it is grown and processed. While black tea is fermented and regular green tea is simply dried, matcha is shade-grown for several weeks before harvest.

This unique method alters the plant's chemistry, enhancing certain compounds such as chlorophyll and amino acids, giving matcha its distinctive flavor and intense green color. Then, the leaves are dried and finely ground into a powder. Hence its name, which means "powdered tea" in Japanese.

Although widely associated with Japanese culture and Zen tea ceremonies, matcha actually originated in China. It was brought to Japan in the 12th century by Buddhist monks, who used it to aid meditation. Over time, it became a staple of Japanese tea culture, especially in formal ceremonies.

From a health standpoint, matcha offers benefits similar to green tea, thanks to its high content of polyphenols, including the well-known antioxidants called flavonoids. Since the leaves are consumed whole in powder form, matcha can provide a more concentrated dose of these beneficial compounds.

Great potential, relatively little research

Matcha is known for its wide range of potential health benefits: antioxidant, antimicrobial, anti-inflammatory, anti-obesity, and even anticancer properties, as well as potential improvements in brain function (stress relief, heart health, and blood sugar regulation).

However, there is a drawback: most of the evidence supporting these claims comes from laboratory studies (on cells or animals), not from solid clinical trials in humans. Therefore, while the initial research is promising, it is far from conclusive.

One thing we do know: matcha contains more caffeine than regular green tea, though usually less than coffee. Caffeine itself has well-documented health benefits when consumed in moderation, including improved concentration, mood, and metabolism. There are also indications that it reduces the risk of certain diseases like Alzheimer's and Parkinson's.

However, in high doses, caffeine can cause side effects such as insomnia, anxiety, and increased blood pressure. The maxim "more is better" does not apply in this case, and the optimal dose of caffeine is still unclear.

Three cups a day at most

When comparing matcha with coffee, both offer similar antioxidant properties and cardiovascular benefits. However, coffee has been studied more thoroughly, with clearer guidelines: three to four cups a day appears to be the safe upper limit for most people.

In the case of matcha, the recommendation is a bit more conservative, as some sources suggest one to three cups daily, likely due to the higher levels of polyphenols.

Without jitteriness

Another consideration to keep in mind is that both coffee and matcha are slightly acidic and can cause digestive discomfort or reflux in people with sensitive stomachs.

Coffee or matcha, then? To make a decision, consider that the latter, unlike coffee, contains L-theanine, an amino acid that promotes relaxation. Therefore, it may offer a smoother alternative for people prone to anxiety.

Article translated thanks to the collaboration with the Lilly Foundation.