Beyond the Whisk: A Guide to Matcha’s Advantages and Drawbacks

Over the recent years, the use of what once was considered niche, matcha, has increasingly become mainstream. It has been added to smoothies, ice cream, baked goods, iced lattes, and more. The variety of new and possible matcha combinations has become endless. I recently discovered a combination of matcha with acai, maple syrup, and banana that surprisingly tastes so good. While matcha is widely recognized for its numerous health benefits, very few people are mindful of the potential hazards associated with excessive matcha consumption as it is currently being added to everyday foods.

What are the advantages of matcha?

Specialized doctors state that consuming 2 to 4 grams of matcha per day leads to several health benefits because:

1. Matcha contains L-theanine. This is an amino acid that causes you to experience a deep and relaxing feeling, without causing you to be sleepy. This calming effect reduces stress and anxiety and may even lead to an improved quality of sleep.

2. Matcha also contains lots of catechins. These are a certain type of antioxidants which help reduce any damage to cells. They do this by reducing harmful free radicals, which are unstable molecules that take electrons from neighboring molecules. Through this, these antioxidants can also lower the risk of chronic diseases. Furthermore, catechins reduce the presence of LDL cholesterol, meaning that it also reduces the risk of plaque building up in the artery walls.

3. Matcha contains Rutin. This is another antioxidant that also protects cells from damage while also improving the strength of blood vessels, which may improve blood flow. Additionally, Rutin contains anti-inflammatory features which help reduce the risk of inflammatory conditions. Lastly, Rutin increases the effectiveness of Vitamin C when reducing the harmful free radicals.

What are the drawbacks of matcha?

Although the addictive green powder does have its benefits, overconsumption may result in putting your health at risk. This may be because:

1. Matcha causes a decreased absorption of iron. This is because matcha contains tannins as well as polyphenols, which are compounds that bind to iron in the digestive system, forming more complex compounds that the body will struggle to absorb easily. However, this is more likely the case for non-heme iron, which is the type of iron found in plant-based foods as well as eggs, milk, and cheese. On the other hand, heme iron is contained in red meats and seafood, therefore making it less affected by tannins and polyphenols.

2. Matcha may cause difficulty sleeping and an increased heart rate. This is because matcha contains a high amount of caffeine; caffeine is known to block neurotransmitters that prompt the body to rest, enabling you to stay focused; however, with the consequence of being sleep-deprived.

3. When matcha is consumed without any food, it may irritate the stomach. This is due to the fact that the high concentration of catechins and tannins has the ability to bind to proteins in the stomach lining, irritating it due to the absence of food. Additionally, tannins stimulate the stomach to produce more acid. From both of these changes in the stomach, nausea and vomiting may occur as an act of the body's defense mechanisms.

4. The immense rise in global demand for ceremonial grade matcha over the past few years has caused an overall shortage in the supply of matcha, as farmers struggle to produce the amount demanded, as matcha requires time and specific environments to grow. This meant that over the past year, the price for ceremonial grade matcha has severely increased, with most ex-consumers stating that the cost is not worth the health benefits and would rather consume other foods that provide the same, or even more health benefits for a lower price.

Conclusion

Caffeine is known to have a lasting effect of keeping the consumer awake and retaining their focus for a few hours. Due to this, doctors recommend that matcha is consumed in the morning rather than at night, in order for it not to mess up your sleeping schedule. It is also recommended that it be consumed with food to reduce the risk of irritation to the stomach's lining. Due to its decreasing iron-absorption effect, it is very important that individuals with an iron deficiency do not consume matcha regularly. With these precautions taken in place, matcha can be very beneficial to consumers due to its richness in antioxidants and L-theanine, which work together to result in improved sleep and a reduced risk of chronic diseases.