Are you a green tea lover? Green tea is a refreshing way to hydrate after a workout or any time thirst strikes. Some people even call it a “superfood” beverage, thanks to its high antioxidant content. But there are two ways to enjoy green tea. You can steep the green tea leaves and enjoy a standard cup of green tea, or you can buy and prepare its powdered cousin called matcha. But which offers a more powerful health punch? Let’s take a closer look at each and the benefits they offer.
First, both green tea and matcha are from the Camellia sinensis plant. This hardy plant grows in warm, humid environments. Some areas that grow it include China, India, Sri Lanka, Taiwan, Japan, Indonesia, Bangladesh, Nepal, and Vietnam. Black tea also comes from Camellia sinensis, but, unlike green tea, the darker version is fermented and more processed than green tea. Because green tea is less processed, it retains more of its cell-protective antioxidants.
Green tea also has a lighter taste, in contrast to the more robust flavor of black tea. Depending on the type of green tea leaf you buy, it can have different flavors, ranging from “vegetal” to nutty, floral, or sweet.
How about Matcha?
Matcha, too, comes from the Camellia sinensis plant but plants destined for matcha get less sun exposure. Growers shade the tea plants for 20-30 days before harvesting them. The shaded environment causes the plants to produce more chlorophyll, giving matcha a brilliant green hue that makes it unusually vibrant.
Once growers harvest the tea leaves, they heat and dry them. The heat prevents the oxidation that leaves destined for black tea undergo. It also preserves more of their beneficial antioxidants. To prepare leaves to make matcha, growers add a few more steps. They remove the stems and veins from the leaves. Then, they grind them into a fine, green powder. When you enjoy matcha in powdered form, you’re consuming the whole leaf as a powder, whereas when you steep a glass of standard green tea, you steep the leaves and discard the leaves.
So, a major difference between matcha and standard green tea is you’re consuming the whole leaf with matcha. Because you’re consuming the whole leaf, you’re getting more caffeine and other components in the leaf.
The Antioxidant Content of Green Tea vs. Matcha
Both green tea and matcha are rich in antioxidants called flavonoids. But here’s the kicker. You get more flavonoid antioxidants from matcha since you’re consuming the whole leaf. According to sources, matcha has up to 100 times the flavonoids that you get from drinking steeped green tea. Not only do flavonoid antioxidants help fight inflammation, but they also help protect your precious cells against oxidative stress.
Studies link frequent green tea consumption with a lower risk of cardiovascular disease, certain cancers, and better brain function. Keep in mind that these are associational studies and don’t show causation. However, the high antioxidant content of green tea. likely does offer functional benefits.
One of the flavonoid antioxidants in green tea is called Epigallocatechin gallate (EGCG). It’s the most abundant antioxidant in green tea. It’s also the one scientists have studied the most. Based on their findings, EGCG helps support heart health due to its anti-inflammatory activity. Some research also suggests EGCG reduces the build-up of plaque in arteries.
And there’s another perk. Some evidence suggests that the antioxidant and anti-inflammatory activity of ECGC helps protect one of the most active organs in your body, your brain, against the damaging effects of free radicals. And then there are the possible anti-cancer benefits due to its anti-inflammatory and anti-tumor properties.
Beyond the higher antioxidant content of matcha, this vibrant green powder also contains higher levels of theanine, an amino acid that gives green tea and matcha its umami flavor. What’s notable about theanine is the role it plays in mood and brain health. Theanine alters key brain chemicals that affect mood, including serotonin and dopamine. Plus, studies link it with a great sense of well-being and calmness. Therefore, it helps counter some of the activating effects of caffeine in matcha.
The Taste Test
Although both green tea and matcha originate from the universal tea plant used to make green and black tea, they have different flavor profiles. As mentioned, steeped green tea can have varying flavors from earthy to nutty while matcha has a richer, more intense flavor with a slight bitterness. Therefore, many people use it to make lattes, as the milk counters the more intense flavor.
The Verdict
In the showdown between greens, matcha and green tea, there are no winners or losers. From a health perspective, matcha has some advantages due to its higher antioxidant content. It usually contains more theanine too. Matcha has some other advantages too. Because it’s in an easy-to-use powder form you can add it to recipes, including soups, stews, and breakfast cereal for added antioxidants. You can even bake it.
But it comes down to taste too. Do you like a light, delicate cup of green tea? A high-quality standard green tea that you steep might please your palate the most. But if you like a more robust taste and are intrigued by how versatile green tea powder is, try matcha.
The best advice is to explore your options. Explore high-quality green tea from different regions (like Sencha from Japan or Longjing from China) and discover the subtle flavor variations that teas from different regions offer.
Ultimately, you may decide that there’s a place for both in your kitchen. Enjoy!
References:
- Mokra D, Joskova M, Mokry J. Therapeutic Effects of Green Tea Polyphenol (‒)-Epigallocatechin-3-Gallate (EGCG) in Relation to Molecular Pathways Controlling Inflammation, Oxidative Stress, and Apoptosis. Int J Mol Sci. 2022 Dec 25;24(1):340. doi: 10.3390/ijms24010340. PMID: 36613784; PMCID: PMC9820274.
- EGCG (Epigallocatechin Gallate): Benefits, Dosage, and Safety. Healthline. Published April 26, 2019. Accessed June 25, 2024. https://www.healthline.com/nutrition/egcg-epigallocatechin-gallate
- Chacko SM, Thambi PT, Kuttan R, Nishigaki I. Beneficial effects of green tea: a literature review. Chin Med. 2010 Apr 6;5:13. doi: 10.1186/1749-8546-5-13. PMID: 20370896; PMCID: PMC2855614.
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