Is Iced Matcha Latte Good for You? Benefits & Downsides

Introduction

Matcha lattes have become increasingly popular in recent years. This vibrant green tea drink is not only aesthetically pleasing but also loaded with health benefits. While traditional matcha is typically served hot, iced matcha lattes have emerged as a refreshing and inviting way to enjoy the beverage, especially during the warmer months.

An iced matcha latte combines premium matcha powder with milk or a non-dairy milk alternative, ice, and sweetener. The result is a creamy, frothy green latte that provides a cooling contrast to the typical hot preparation. The iced preparation also provides a pleasantly sweetened flavor profile compared to the more bitter taste of plain matcha.

With the growing popularity of iced matcha lattes, many people wonder whether this drink is as healthy as its hot counterpart. Here, we’ll explore the potential health benefits of matcha more broadly, as well as consider whether an iced matcha latte is good for you.

What is Matcha?

Before diving into the potential wellness perks, let’s first understand what matcha is and how it differs from green tea.

Matcha and green tea both come from the leaves of the Camellia sinensis plant. However, to produce matcha, the leaves are specially grown and processed.

Matcha tea plants are grown under shade for several weeks before harvest. This shade growth increases the chlorophyll content in the leaves, resulting in a richer green color. The leaves are then picked by hand, stemmed, and deveined. Next, the leaves are stone ground into a fine powder known as matcha.

Green tea, on the other hand, is made by steaming the leaves after harvest to prevent oxidation. The leaves are then dried and crushed into loose tea leaves.

When brewing green tea, you steep the leaves in hot water and then discard them. With matcha, you dissolve the powder into water or milk to form a suspension you can drink.

This key difference means matcha provides you with the entire leaf in powdered form, allowing you to garner a more concentrated source of nutrients compared to steeped green tea.

7 Science-Based Health Benefits of Matcha

As a vibrant green tea, matcha shares many of the same health-promoting compounds as green tea. Studies have revealed an array of benefits linked to matcha and its components:

1. Rich in Antioxidants

Matcha is packed with antioxidants called catechins, with particularly high levels of epigallocatechin gallate (EGCG). Antioxidants help stabilize harmful free radicals, preventing oxidative damage to cells.

Oxidative stress plays a role in aging and chronic diseases like cancer and heart disease. Given matcha’s free radical-fighting properties, it may help protect against these conditions.

Research has found that matcha contains over 100 times more EGCG than regular brewed green tea.

2. May Support Heart Health

Some research indicates matcha could help protect the health of your heart.

Animal and test-tube studies reveal that the catechins in matcha may reduce several heart disease risk factors like high blood pressure, LDL (bad) cholesterol, triglycerides, and blood sugar levels.

Human studies also suggest favorable effects. For instance, drinking green tea for 12 weeks reduced total and LDL cholesterol among people with type 2 diabetes.

Additionally, a review of 15 studies concluded that drinking green tea could slightly lower total and LDL cholesterol levels.

Together, this research indicates that matcha may benefit several aspects of heart health by decreasing heart disease risk factors.

3. May Aid Weight Loss

Some research has linked drinking green tea, including matcha, to weight loss benefits.

Green tea components like EGCG and caffeine may boost metabolism and increase fat burning. One study had participants drink four cups of green tea daily for two months, finding they lost 2.2 pounds (1 kg) more than the non-tea-drinking control group.

Other studies show that consuming green tea catechins and caffeine augments fat oxidation, particularly during exercise, thereby improving body composition and physical performance.

That said, the weight loss effects associated with green tea tend to be modest. While green tea and matcha may assist with weight management, regular exercise and an overall healthy diet remain crucial.

4. Contains Caffeine for an Energizing Boost

Matcha contains caffeine from green tea leaves. A typical 1 tsp (2 gram) serving can provide around 35 mg of caffeine.

Caffeine promotes increased alertness, focus, and energy. Research indicates the combination of caffeine with L-theanine, an amino acid in matcha, may improve alertness and memory while reducing anxiety.

That said, matcha’s caffeine kick is relatively mild compared to coffee. People sensitive to caffeine should still limit intake and avoid late-day matcha consumption to prevent sleep disruption.

5. Rich in Fiber, Chlorophyll, and Amino Acids

In addition to powerful plant compounds like catechins, matcha also provides dietary fiber, chlorophyll, and amino acids.

A paltry 1 tsp (2 grams) of matcha powder contains around:

• 1 gram of dietary fiber
• 2 grams of protein
• 1 gram of chlorophyll
• 18 amino acids

Fiber supports healthy digestion, while amino acids are the building blocks of proteins used throughout your body. Meanwhile, chlorophyll is a potent antioxidant that may help remove toxins.

6. May Lower Risk of Type 2 Diabetes

Emerging research suggests matcha may help prevent type 2 diabetes, especially when combined with a healthy lifestyle.

Human studies associate drinking green tea with better insulin sensitivity and lower blood sugar levels. For example, one study gave diabetic participants 1 g of green tea powder per day, finding it significantly reduced several markers of insulin resistance.

Animal research also reveals that antioxidants in green tea, especially EGCG, may protect the health of insulin-producing pancreatic beta cells. Damaged beta cells can impair insulin production and stability in type 2 diabetes.

While promising, more studies are needed to confirm matcha’s role in diabetes prevention and management.

7. Easy Way to Boost Antioxidant Intake

Given that diets high in fruits, vegetables, tea, and healthy plant foods promote longevity and reduce disease risk, incorporating matcha is an easy way to boost your daily antioxidant intake.

Just 1 tsp (2 grams) of matcha may provide:

• 5 times more antioxidants than spinach
• 17 times more antioxidants than wild blueberries
• 60 times more antioxidants than spinach
• 137 times more antioxidants than brewed green tea

Keep in mind that excessive antioxidant intake from supplements may not necessarily provide greater health protection. Focusing on antioxidant-rich foods and beverages like matcha is likely the better strategy.

Iced Matcha Latte Nutrition

Matcha lattes made with just matcha powder, hot water, and milk provide the full nutrient profile of matcha.

However, iced matcha lattes involve more ingredients, usually including:

• Matcha powder
• Milk or milk substitute
• Sweetener
• Ice

Additional mix-ins like flavored syrups or toppings can also alter the nutritional value. That said, an iced matcha latte still retains many of the original health merits.

For example, a typical serving may provide:

• 25–35 mg caffeine
• 5–10 grams protein
• Vitamins A, C, D from dairy milk
• Calcium, potassium, vitamin D from non-dairy milk
• Antioxidants like EGCG and chlorophyll

Exact amounts will vary based on the matcha quality, milk choice, and sweetener amount.

Iced matcha lattes made with whole or 2% dairy milk will have more calories and fat than versions made with non-dairy milks like almond, soy, or oat milk. Meanwhile, sugar-free sweeteners help keep calories in check.

Potential Downsides of Iced Matcha Lattes

Despite the many potential wellness benefits, there are some potential downsides of iced matcha lattes to consider:

Higher in Calories and Sugar

While a plain cup of traditional hot matcha contains virtually zero calories, an iced latte can supply a more significant calorie load.

For example, a 16-ounce iced matcha latte made with 2% milk and whipped cream can provide around:

• 340 calories
• 16 grams fat
• 41 grams sugar

Variations with whole milk, cream, flavor syrups, and sugar-laden toppings like whipped cream result in a high calorie and sugar beverage.

To keep your iced matcha latte healthy, opt for unsweetened matcha powder, non-dairy milk, and natural sweeteners like honey or maple syrup in moderation.

Caffeine Content

While matcha contains less caffeine than coffee, an iced latte still packs around 30–60 mg per 16-ounce serving. This may cause side effects in caffeine-sensitive individuals.

Too much caffeine can lead to anxiety, insomnia, digestive issues, rapid heart rate, and even caffeine withdrawal if consumed regularly.

To prevent excess caffeine, limit iced matcha lattes to 8–12 ounces. Avoid drinking them after 2 p.m. so the caffeine doesn’t disrupt your sleep.

Potential Chemical Contaminants

Some green tea plants absorb and accumulate contaminants from the soil and environment, exposing matcha powder to potential contaminants:

• Lead
• Cadmium
• Pesticides
• Fluoride
• Aluminum

Buying organic matcha from a reputable brand can help minimize the risk of contamination. BabyCenter advises avoiding matcha if you’re pregnant or breastfeeding due to these concerns.

Additionally, excess fluoride consumption from tea has been linked to bone issues and joint pain.

To limit exposure, enjoy matcha lattes and other teas in moderation as part of balanced diet. Alternating with other healthy beverages can also help reduce possible risks.

Is Iced Matcha Latte Healthy?

Despite the potential downsides, an iced matcha latte made properly can be a nutritious addition to your diet.

Compared to unhealthy iced coffee drinks loaded with syrups and sugar, a matcha latte prepared with care offers many nutritional virtues.

Here are some tips for keeping your matcha latte healthy:

• Select organic, ceremonial grade matcha powder.
• Use unsweetened matcha to control sugar content.
• Brew with non-dairy or 1%/2% milk to limit fat.
• Sweeten with honey or maple syrup instead of sugar.
• Skip the whipped cream, syrups, and sugary toppings.
• Watch your portion size and limit to 12 oz. max.
• Enjoy as an occasional treat, not a daily habit.

An iced matcha latte meeting these guidelines can be a nutritious choice. It provides antioxidants, amino acids, vitamin D, and a touch of energizing caffeine along with a refreshing, creamy flavor.

How to Make a Healthy Iced Matcha Latte

Whip up a healthy homemade iced matcha latte with these simple steps:

Ingredients

• 2 tsp high-quality organic matcha powder
• 1 cup non-dairy milk or 1% milk
• 1–2 tsp honey, maple syrup, or sweetener of choice (optional)
• Ice cubes

Instructions

1. Add 1/2 cup milk of your choice to a blender. Pour in matcha powder.
2. Blend on high speed for 45 seconds until frothy and thoroughly combined.
3. Add preferred sweetener if using and blend briefly to dissolve.
4. Pour over ice and add remaining 1/2 cup cold milk.
5. Garnish with extra ice if desired. Serve immediately.

For variety, experiment with different milk choices like almond, coconut, soy, or oat milk. To make it a latte, top with frothed milk. Sprinkle with matcha powder or cocoa powder for extra flair.

The Bottom Line

Iced matcha lattes offer a refreshing way to enjoy the nutrition of matcha powder. An iced matcha latte made properly with high-quality ingredients can provide antioxidants, amino acids, vitamin D, and other healthy compounds.

However, moderation is key, as excess calories, sugar, additives, and even contaminants can make any drink unhealthy.

Enjoy an iced matcha latte as an occasional treat, not a daily habit. Keep portion sizes reasonable and ingredients minimal. Savor it slowly to get the best of matcha’s flavor and health benefits.

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.