Green Tea vs Matcha: Which Tea Is Healthier?

Introduction

Green tea and matcha have become increasingly popular in recent years, and for good reason. Both are packed with antioxidants and have been associated with a variety of health benefits. But what exactly is the difference between green tea and matcha? Are one of them "better" than the other?

Green tea and matcha both come from the Camellia sinensis plant, but they are grown and processed differently. Green tea refers to the leaves of the tea plant that are picked, withered, and then steamed or pan-fried. Matcha, on the other hand, comes from the leaves of tea plants that are specifically grown under shade for 3-4 weeks before harvest. The leaves are then destemmed, deveined, and stone ground into a fine powder.

This difference in processing results in some distinct differences between the two teas nutritionally. Keep reading to find out how green tea and matcha compare when it comes to their caffeine content, antioxidants, preparation methods, and health benefits.

Nutritional Profile

Antioxidants

One of the key nutrients in green tea and matcha is antioxidants, specifically catechins. The most abundant and potent catechin is EGCG (epigallocatechin gallate).

Matcha is said to contain up to 137 times more antioxidants than regular green tea. This is because when you drink matcha, you are consuming the whole leaf. With green tea, the leaves are steeped and then discarded before drinking. This means you get the full effects of the nutrients from matcha.

Amino Acids

Both green tea and matcha contain the amino acids L-theanine and L-arginine. L-theanine has been shown to promote relaxation and enhance mood and cognitive performance. L-arginine can help improve blood flow and circulation.

However, matcha has higher concentrations of these powerful amino acids. You can get about 5 times more L-theanine and 3 times more L-arginine from matcha compared to regular green tea.

Caffeine Content

Green tea and matcha both naturally contain caffeine, although their caffeine content varies. Green tea contains about 25-50 mg of caffeine per 8 oz cup, while matcha contains about 70 mg. So you will get a little more caffeine boost from matcha.

Keep in mind that the caffeine content can vary depending on factors like the quality of the leaves, when they are harvested, and how they are processed. Higher quality teas and leaves picked earlier in the season tend to be higher in caffeine.

Health Benefits

Weight Loss

Several studies have found that both green tea and matcha may help boost metabolism and promote weight loss. However, matcha may have a slight edge when it comes to fat burning potential.

One study showed that matcha can increase thermogenesis (fat burning) from 8-10% compared to only 3-4% for regular green tea. The combination of caffeine and EGCG in matcha is thought to have synergistic effects that enhance fat oxidation.

Heart Health

Green tea and matcha have both been associated with heart health benefits. Studies show they can help lower LDL "bad" cholesterol, reduce blood pressure, and decrease the risk of heart disease and stroke.

One study found that matcha can help lower triglyceride and LDL levels while raising HDL "good" cholesterol levels better than regular green tea. The polyphenols in matcha are thought to play a role in protecting the health of your arteries.

Cancer Prevention

The potent antioxidants in green tea and matcha have been shown to have anti-carcinogenic effects. They help neutralize harmful free radicals that can damage cells and lead to cancer.

Some studies have found matcha to be more effective against cancer than regular green tea. For example, matcha was found to induce apoptosis (death) of lung cancer cells while green tea did not have an effect.

Brain Health

The L-theanine in green tea and matcha can help induce alpha waves in the brain which are associated with relaxation and mental alertness. Matcha may be especially beneficial due to its high L-theanine content.

Some studies have found that matcha can help improve memory and concentration as well as protect the brain against age-related cognitive decline.

Diabetes Management

Green tea and matcha have been shown in studies to help stabilize blood sugar levels, boost insulin sensitivity, and reduce complications associated with diabetes.

One study found that matcha helped reduce kidney damage in diabetic rats. The green tea catechins are believed to play a protective role in maintaining kidney health.

Preparation Methods

Green Tea

To brew green tea, you simply add hot water to green tea leaves and let them steep for 2-3 minutes. The water temperature should be about 170F-180F. Steeping too long can result in a bitter taste.

You can buy pre-packaged tea bags containing green tea leaves. Or you can buy loose-leaf green tea to allow the tea leaves to fully expand and provide maximum flavor.

Green tea has a light, delicate flavor that is slightly grassy or vegetal. It tends to be mellower than black tea.

Matcha

Since matcha comes in a powdered form, the preparation method is a bit different. You will need to sift 1-2 teaspoons of matcha powder into your cup. Then add about 2 ounces of hot water that has been heated to 175F. The powder can clump if the water is too hot.

Use a bamboo matcha whisk to briskly whisk the matcha and water together to form a frothy consistency. You can also use a milk frother to mix it. Add more water after whisking if desired.

Many people prefer to make matcha lattes, adding heated milk and sweetener to the frothy matcha. You can make hot or iced matcha lattes.

Matcha has a bold, vegetal taste compared to the more delicate green tea. The taste can take some getting used to for some people.

Which Is Healthier: Green Tea vs Matcha?

Both green tea and matcha offer incredible health benefits and are packed with antioxidants. But matcha does seem to have a nutritional edge over regular green tea.

Since you ingest the whole ground tea leaves when drinking matcha, you get significantly higher concentrations of catechins, amino acids, and vitamins. Matcha has also been shown in some studies to have greater effects on metabolism, heart health, cancer prevention, and diabetes management.

That being said, drinking green tea is clearly better than drinking no tea at all. The catechins found in green tea still have tremendous health protective effects. And green tea is lower in caffeine than matcha for those looking to limit their intake.

The Verdict: Drink Both!

Rather than view green tea and matcha as competitors, it may be better to think of them as cousins. Both provide incredible health benefits that are backed by extensive research.

Matcha does seem to have a slight edge when it comes to antioxidant power. But regular high quality green tea still contains beneficial catechins and amino acids.

Consider incorporating both green tea and matcha into your routine. Have a cup of green tea in the morning as a refreshing pick-me-up. Then make yourself a soothing matcha latte in the afternoon for an extra boost while you work or study.

Drinking 1-2 cups of green tea plus one matcha latte per day can help maximize the diverse range of antioxidants, amino acids, and phytochemicals you consume from the tea plant. This two-pronged tea approach can provide even greater protective effects and help take your health to the next level.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.