UCLA Health dietitian discusses matcha amid world scarcity

A worldwide scarcity of matcha has led to rising costs, empty cabinets and a seek for alternate options to the specialised tea. 

Matcha, a finely floor powder constituted of specifically grown and processed tencha leaves, has lengthy been prized in Japanese tradition for its position in conventional tea ceremonies and its useful well being impacts.

Those advantages, and its gentler caffeine profile in comparison with espresso, have in recent times made matcha fashionable around the globe. Demand for premium Japanese matcha has significantly grown in North America and Europe, the place it’s utilized in lattes, smoothies and baked items. 

Currently, that demand is outpacing provide, resulting in rising prices and restricted total availability. 

For solutions to generally requested questions on matcha, its well being advantages, dangers and alternate options, we turned to Yasi Ansari, MS, RDN, CSSD, senior dietitian at UCLA Health Santa Monica.

Q: What is exclusive about matcha?

Ansari: Creating high-quality matcha requires cautious cultivation, together with shading tea crops earlier than harvest, which limits how a lot may be produced every year.

Unlike steeped tea, the place the leaves are discarded, matcha entails consuming the entire leaf in powdered type, which concentrates its vitamins and antioxidants.

Q: How does matcha nutritionally evaluate to different sizzling drinks like non-matcha inexperienced tea, black tea or espresso?

Ansari: Coffee comprises probably the most caffeine, adopted by matcha after which common inexperienced tea. Matcha is exclusive as a result of it comprises L-theanine, an amino acid that slows caffeine absorption. This usually means fewer jitters and fewer upset abdomen in comparison with espresso.

Matcha comprises 4 predominant antioxidants often known as catechins: EC, ECG, EGC, and EGCG. Of these, EGCG is probably the most highly effective.

Studies present matcha offers as much as 137 occasions extra EGCG than customary inexperienced tea. This is one purpose matcha is usually highlighted for its potential well being advantages.

Q: What does analysis say in regards to the well being advantages?

Ansari: Studies present matcha might assist cardiovascular well being, mind perform and presumably metabolism. The caffeine + L-theanine mixture has been proven to assist enhance focus and a spotlight.

Traditional makes use of of inexperienced tea embody aiding digestion, regulating blood sugar and supporting psychological well-being. Some small research recommend the L-theanine in matcha might assist with stress administration and sleep high quality, and by itself, L-theanine is linked to higher sleep and rest.

However, relating to sports activities diet, a three-week research of inexperienced tea extract discovered no vital enchancment in efficiency amongst endurance-trained males. 

More analysis is required earlier than we will say matcha immediately advantages train or vitality metabolism.

Q: Are there dangers to ingesting matcha usually?

Ansari: The predominant consideration is caffeine. Consuming an excessive amount of caffeine can result in hypertension, anxiousness, sleep disturbances, nausea or complications.

One cup of matcha (about 1 teaspoon of powder) comprises roughly 60–70 mg of caffeine. For adults, as much as 400mg per day is usually thought of secure, however tolerance varies. 

Q: Does preparation have an effect on matcha’s well being advantages?

Ansari: Yes. Whisking matcha in sizzling (not boiling) water helps protect its taste and antioxidant content material. Adding milk might barely scale back antioxidant absorption, however the impact is small within the context of a balanced food plan.

What’s extra essential is added sugar. Sweetened matcha drinks, equivalent to some café lattes, can comprise excessive sugar ranges that offset potential well being advantages if ceaselessly consumed.

Q: What are good alternate options if matcha is just too costly or unavailable?

Ansari: There are a number of choices, and every have their advantages.

– Green tea offers catechins, although at decrease ranges than matcha

– Black and oolong tea are wealthy in antioxidants and comprise caffeine

– Coffee is linked to decrease danger of sure continual ailments when consumed carefully

– Herbal teas like rooibos or hibiscus are caffeine-free, antioxidant-rich, and supportive of hydration

Q: How a lot matcha is secure to drink day by day?

Ansari: Up to 4–5 cups of matcha can match inside secure caffeine limits for adults, however 1–2 cups per day is good and a greater suggestion for supporting tolerance. Pay consideration to how you are feeling, particularly if you happen to additionally devour different caffeinated drinks.

Q: Any remaining recommendation for customers?

Ansari: It’s essential to keep in mind that no single meals or drink is a “magic bullet.” Matcha generally is a great a part of a balanced routine, alongside nutrient-rich meals, motion, sleep and stress administration.

For people who find themselves delicate to espresso, matcha generally is a good different. The ritual of making ready matcha can even convey a mindfulness profit to your day.

Making a matcha drink your self lets you regulate sweetness, creaminess and taste to your liking whereas retaining the well being advantages intact. Personally, I like including rose water to my matcha.