There are a few things getting older has taught me. Not all caffeine is created equally. And my iced matcha is my favorite part of my morning routine.Â
Along with my affirmation cards, cuddling my dog, and red light therapy. Just the essentials.
Now here’s the thing about matcha. It’s a lot like coffee in the sense that people have very specific feelings when it comes to making it. Should you use a bowl & whisk set-up? Is it really worth investing in higher quality? Do I really need to weigh my matcha when making it?
Honestly, I’ll leave the decision-making on some of those niche details to you (and a future blog post). But when I can help you with is how to get a matcha you love at home just as much as your coffee shop matcha? Hint: it’s the sugar.
At the end of the day, it only matters that you love the drink that is a staple in your routine. So let’s chat about the things you might want to know about matcha.Â
Ps. I’m sorry the blog doesn’t currently have a jump to recipe button but the recipe is at the bottom and I’m working on this.
What Are The Benefits Of Matcha Tea?
It’s High In Amino Acids
Because of how the matcha is grown, the tea plants end up with more amino acids (required for: protein synthesis, tissue repair, and nutrient absorption), chlorophyll (can boost energy & fight illness), and theanine (which helps to regulate emotions, mood, energy & other brain functions. (1)
It’s High In Anti-Oxidants
Matcha’s tea leaves contain several anti-oxidants such as vitamin c (matcha has 2x the amount of other green teas), quercetin (a phytochemical that helps regulate insulin and insulin sensitivity), and rutin (known for it’s anti-inflammatory and anti-diabetic properties).
Additionally, all these extra anti-oxidants mean your body has a better chance of fighting off free radicals which are linked to heart disease, cancer, and other diseases (2).
It’s High In Theanine
Theanine is an amino acid. Along with attributing to the taste of matcha, the “combination of l-theanine and caffeine may enhance concentration, vigilance, and efficiency to a higher extent than the use of either compound alone, additionally alleviating stress”.
It has anti-viral properties
One of many studies has shown that “matcha green tea may have antiviral activity (by inactivating SARS-CoV-2)”. However, this is contingent on the virus and more studies are required to fully vet this potential benefit.
May Prevent Neurodegenerative Disorders
Matcha powder contains both ECGC and caffeine. ECGC helps to reduce neuroinflammation, inhibits ageing of the brain, decreases the deposition of amyloid-β in the brain which is the main component of the plaque found in the brain of those with Alzheimer’s disease (1). Additionally, caffeine helps reverse oxidative processes aka oxidative stress which causes our brains to age.
Can Regulate Our Carbohydrate Metabolism
One of the common struggles of those with hormone imbalance is decreased insulin sensitivity. Several of the anti-oxidants and other nutrients within matcha help to regulate insulin secretion, improve insulin sensitivity and inhibiting starch digestion (1).
MAY CONTRIBUTE TO WEIGHT LOSS
Y’all know I have a thing about diets and gimmicks. I’m all for creating the body you want and doing it in a healthy way. So let’s not read this as “matcha will help me lose weight”.
HOWEVER, there was a three-week study done on women with a regular menstrual cycle. And the results show that for those who had a continuous intake of matcha over time there was an increase in fat oxidation (aka fat burning) (3).Â
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What Is Matcha Powder?
Matcha is a type of powdered green tea. Its enhanced qualities are due in part to its growth method. When grown traditionally “the tea bushes are covered using bamboo mats to shade the leaves from excessive direct sunlight” (1).
How Is Matcha Made?
The matcha powder is made by grinding tea leaves into a fine powder. Depending on the brand or type of matcha latte you’re enjoying, you may find other taste & health-enhancing qualities to your powder. Starbuck’s matcha tends to be bit sweeter due to it’s added sugar in the powder as well as the milk it’s served with.
However, you can also basic simple matcha (my favorite), ones made with coconut milk powder, etc. There are tons of options these days.
Are Matcha And Green Tea The Same?
Yes. Matcha is one of the forms of green tea. However, how you make your drinks is going to be different. Think of matcha like making hot chocolate and tea like, well, tea. You can oversteep green tea which makes the quality of your experience getting served it less consistent. But with matcha (powder), it’s less about the over (or under) steeping and more about the powder quality, how they make it (do they use a mesh strainer? do they just shake it in a whisk cup) and so on.
What’s The Best Matcha Powder?
I have gone down the Youtube rabbit hole watching videos of matchas that come in at all price points. If you really want to understand the tasting notes better, I’d recommend this one. I personally love this one from Amazon, and we keep it in our subscribe & save. It’s not as pricey as the “wellness” marketed ones but not as earthy as Mighty Leaf, which is what is sold locally in our grocery stores.
What Doesn’t My Matcha Taste Like My local Coffee Shop?
I’d take a guess that it’s either the quality of the powder you’re buying or the amount of sugar you’re adding into your matcha. I’ve nailed my matcha recipe (see below) and what I’ve found is that I really just need it to be sweet. I use a solid tablespoon or so of truvia to get it to my taste. And then I might add a tsp of Bonne Maman preserves to give it a custom flavor.
You could always invest in coffee syrups for your own kitchen if you prefer that option. But I’d suggest testing the following:
Are you using more water or milk?
Are you using the same milk they do?
How are you sweetening your matcha? Does their powder come with an added sweetener? Or do they use milk that has sugar added (non-dairy milks often do)?
What color is your powder and what does it look like one you’ve made it?
It’s not a hard set rule but I find that I tend to prefer matchas that actually look green. The tea tends to be better quality. And I mean GREEN.Â
Is Matcha Better For Anxiety?
From a scientific standpoint, matcha has been recommended as something to help reduce anxiety-like behaviors. Personally, I find it’s significantly more tolerable when do need an energy boost. This definitely comes down to the quality and ingredients within my matcha. But I can feel the anxiety very quickly with coffee. Whereas matcha doesn’t seem to have that same effect.
Matcha Vs Coffee?
Matcha’s caffeine content is almost twice the amount of coffee. And as we noted earlier, caffeine has been shown to have a positive impact on our overall brain health. However, I think this one comes down to a personal call.
It’s also very much contingent on preparation. There are TONS of ways to make coffee. I’ve shared more than a few on the blog over the years. There’s also the option of decaf. So if you’re looking for answers as to what you should consume, go with what works for you. Both have tons of pros & cons.
IS MATCHA BETTER FOR YOUR HORMONES?
Science is still working on this one friends.
MATCHA VS MACA: WHAT’S THE DIFFERENCE?
Matcha is made from tea leaves and tends to be a bit more bitter. Maca comes from a root and is nuttier. Both are lovely in smoothies. However, I don’t think you’ll be wanting a maca iced latte any time soon. But who knows, maybe it’s the next turmeric latte.
CAN YOU MAKE MATCHA WITHOUT A WHISK?
Absolutely! The traditional Japanese ceremony for making matcha calls for a chasen. Or what we often note as a wooden whisk. Along with helping to blend out the matcha powder, it also helps to add the air & frothiness to your tea.
But for our purposes, specifically an iced matcha latte, I find there’s plenty of ways around it. A blender, blender bottle, or frother will all work just fine.
BEST ELECTRIC WHISK FOR MATCHA
I actually prefer a frother over a whisk as it’s just a bit easier. It also adds the air when you want a hot, foamy latte. However, I tend to reach for my basic hand frother from amazon that’s budget & space friendly for my iced matcha latte recipe.
Iced Matcha Latte Ingredients
ice
hot water
almond milk
maple syrup or vanilla syrup
Make Ahead
You could easily prep your iced matcha latte ahead of time. Just be sure to leave out the ice. You’ll also want to blend/stir/shake it before serving as the matcha powder tends to settle at the bottom of the glass.
OTHER DRINK IDEAS:
Are you as obsessed with matcha as I am? When you make this recipe, be sure to tag me on Instagram and let me know! Words of affirmation are my love language and I love seeing what you babes are making. Until next time. Xoxo, Savvy
Iced Matcha
A healthier version of your favorite Starbucks drink! Paleo, keto and vegan friendly.
Ingredients
- 1 tsp matcha powder
- 2 tbsp hot water *see note
- 1/4 cup almond milk
- 1-2 tbsp vanilla syrup
- 1/2 cup ice
- 1 cup filtered water
Instructions
Made Using A Blender
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Add the matcha powder, almond milk, filtered water and syrup to a blender.
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Blend for 30 seconds or until your matcha looks smooth.
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Pour over ice and enjoy!
Hand Frother (see note)
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Add matcha powder, hot water and a little it of almond milk. Froth until the matcha powder is smooth.
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Add the rest of the almond milk and vanilla/maple syrup. Froth again until everything is combined.
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Pour over ice, top with filtered water and enjoy!
Recipe Notes
*if you do the blender method, you won't need the hot water
**Hand frothers are a very affordable way to froth milk and perfect if you're lacking on space in your kitchen! I love this one from amazon.Â
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Sources: (1) Kochman, J., Jakubczyk, K., Antoniewicz, J., Mruk, H., & Janda, K. (2020). Health Benefits and Chemical Composition of Matcha Green Tea: A Review. Molecules (Basel, Switzerland), 26(1), 85. https://doi.org/10.3390/molecules26010085
(2) https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428
(3) Willems, M., Fry, H. L., Belding, M. A., & Kaviani, M. (2020). Three Weeks Daily Intake of Matcha Green Tea Powder Affects Substrate Oxidation during Moderate-Intensity Exercise in Females. Journal of dietary supplements, 1–11. Advance online publication. https://doi.org/10.1080/19390211.2020.1811443
