Matcha is a fine powder made from young green tea leaves (Camellia sinensis) grown under shade, which increases their chlorophyll and amino acid content. Unlike brewed green tea, where the leaves are discarded, matcha allows you to ingest the whole leaf, thus concentrating catechins, L-theanine, and other bioactive compounds beneficial for health.
When we talk about "organic" matcha, we refer to a product grown under certifications that prohibit synthetic pesticides and chemical fertilizers, reducing exposure to agricultural residues. While this characteristic doesn't substantially alter the antioxidant or caffeine content, it does ensure a cleaner and more reliable production standard for the consumer.
One of the main benefits of matcha is its high antioxidant content, especially epigallocatechin gallate (EGCG). This catechin has been widely studied for its ability to neutralize free radicals and reduce oxidative damage, which contributes to reducing chronic inflammatory processes. An analysis published in *Food Chemistry* reports that matcha has higher levels of EGCG than conventional green tea.
Regarding metabolism, research in animal models and preliminary studies in humans have shown that matcha can improve blood glucose regulation and partially inhibit starch digestion, slowing postprandial blood glucose spikes. In rats fed high-fat diets, matcha consumption was associated with less weight gain, reduced visceral fat, and improved lipid profiles (cholesterol and triglycerides). While human results are still limited, they point to a potential adjuvant effect in the prevention of metabolic disorders.
Another relevant contribution is in the cognitive area. Matcha combines caffeine with L-theanine, an amino acid that promotes a relaxed state of alertness. Clinical studies have shown that this synergy improves attention, memory, and reaction times compared to placebo. Furthermore, it has been suggested that regular matcha consumption could help reduce the physiological response to stress and improve the quality of mental performance in highly demanding situations.
Regarding cardiovascular health, a meta-analysis reviewed by Harvard Health Publishing indicates that green tea catechins can lower blood pressure and LDL cholesterol levels. These observations apply to matcha, as it contains higher amounts of these molecules. Furthermore, recent evidence from the Harvard School of Public Health indicates that matcha consumption may benefit not only the heart, but also the brain and gut microbiome, although larger clinical studies are still needed.
Drinking matcha in water, without added calories, allows you to directly benefit from these bioactive compounds. By not adding sugars or sweeteners, glycemic spikes are avoided and the antioxidant and metabolic effects of the tea are preserved. However, it is important to emphasize that matcha contains caffeine, which can cause insomnia, palpitations, or gastrointestinal discomfort in sensitive individuals. Very high doses of green tea extracts have been associated with hepatotoxicity in isolated cases.
Sources cited:
1) Harvard Health Publishing. *Matcha: a look at possible health benefits*. https://www.health.harvard.edu/staying-healthy/matcha-a-look-at-possible-health-benefits
2) Harvard T.H. Chan School of Public Health. *Matcha, brain, heart and gut health*. https://hsph.harvard.edu/news/matcha-brain-heart-gut-health/
3) Food Chemistry. *Protective effects of matcha on oxidative stress and inflammation*. https://www.sciencedirect.com/science/article/abs/pii/S0963996923005525
4) National Library of Medicine. *Effects of matcha on glucose metabolism in animal models*. https://pmc.ncbi.nlm.nih.gov/articles/PMC9792400/
5) National Library of Medicine. *Green tea catechins and human health*. https://pmc.ncbi.nlm.nih.gov/articles/PMC7796401/