If you haven't seen a photo of someone holding a cup of this distinctive bright green tea on social media yet, it's time to refresh your content.
What drink is this?
It is matcha green tea powder.
Influential people on social media, from TikTok to Instagram, have significantly contributed to the rise in popularity of this tea, so members of Generation Z often wait in line at cafes to try it.
But matcha green tea powder has been known for a long time.
It is produced in Japan and has been part of the tradition in that country for centuries.
This bright green powdered tea is deeply rooted in Japanese culture, where it is traditionally served during tea parties.
In recent years, it has gained modern application, as it is often used in hot and cold milk drinks, desserts, and even in cosmetics.
It is a type of green tea made from specially grown leaves of the evergreen plant from the camellia genus Camellia sinensis.
Unlike regular green tea, which is prepared by steeping leaves or bags in water, matcha tea is a fine powder that is mixed by hand with hot water or milk.
"Green tea has been extensively studied for its health benefits, and matcha tea powder is just a more concentrated version of it, but more research is needed."
"...research is needed to fully confirm all possible benefits," says Miranda Galati, a registered dietitian from Canada.
But is matcha green tea powder really as good for our health as it is claimed on social media?
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Health benefits
Matcha green tea powder is rich in antioxidants, substances that protect the body from cell damage and reduce the risk of chronic diseases.
A study conducted by scientists at Konkuk University in Seoul, South Korea, showed that matcha tea powder contains up to 10 times more antioxidants than regular green tea.
Green tea and matcha tea powder are very similar - both promote weight loss thanks to their high antioxidant content.
Research shows that green tea helps speed up metabolism and burn fat due to its naturally contained concentration of caffeine.
A typical cup of matcha tea with milk (a teaspoon of matcha powder) contains between 38 and 176 milligrams of caffeine.
That's less caffeine than the average cup of coffee contains.
However, Galati explains that matcha tea powder has a greater "calming" effect than coffee, thanks to its L-theanine content.
"The amino acid found in matcha tea powder can have a positive effect on the nervous system, helping to reduce stress, anxiety, and insomnia," she says.
Some research has linked certain ingredients in matcha tea powder, including antioxidants, chlorophyll, caffeine, and L-theanine, to improved brain function.
Caffeine is known to act on the central nervous system, speeding up metabolism and improving alertness and memory.
Research conducted by Shizuoka University in Japan indicates that matcha tea powder may also have cognitive benefits.
The study, published in the National Library of Medicine, involved 12 elderly participants – two men and ten women – who consumed two grams of green tea powder daily for two months.
The results showed signs of improved brain function.
Moderate intake is advised.
As with all other sources of caffeine, moderate intake of matcha tea powder is recommended.
Although it contains less caffeine than coffee, matcha tea powder has more caffeine than regular green tea, and excessive intake can cause side effects such as anxiety, insomnia, and rapid heartbeat.
Caffeine increases alertness, which is often considered beneficial.
However, excessive caffeine intake can trigger the release of adrenaline (the “fight or flight” hormone), which temporarily increases energy levels, but can also cause anxiety or stress.
The recommended maximum daily caffeine intake for adults is 400 milligrams, which means that you should not drink more than one to two cups of powdered tea with milk per day.
For those who are more sensitive to caffeine, matcha tea powder can be a good substitute because it has less caffeine than coffee, and the L-theanine it contains slows down the absorption of caffeine.
What is dirty matcha tea powder?
It sounds "dirty", but it's not nearly as scary as the name suggests.
This drink is made by pouring a cup of espresso into a mixture of milk and matcha tea powder.
But, aside from the different taste, is this too much caffeine in a cup?
Although this drink combines the alertness effect of caffeine with the calming effect of powdered matcha tea, nutritionists warn that this combination can still cause an adrenaline rush.
However, they point out that the caffeine in this case is "released gradually", thanks to the presence of L-theanine, so it is often described as a "cleaner" form of energy boost.
As with the classic cup of powdered tea with milk, experts advise limiting this beverage to one cup per day.
Quality note
As the popularity of powdered matcha tea has grown in recent years, Japan exports more than half of the amount it produces.
Some reports even predict that increased demand could lead to a shortage of matcha tea powder both in Japan and other parts of the world.
Due to growing demand, well-known Japanese companies such as Ippodo Tea and Marukyu Koyamaen have announced that they will introduce restrictions on the purchase of matcha tea powder for the first time.
According to data from the Japanese Ministry of Agriculture, the country produced 2023 tons of matcha tea powder in 4.176, almost three times more than in 2010.
But as matcha tea powder becomes more widely available, the range of quality is also growing.
“The quality of matcha tea powder can vary significantly,” warns Galati, who runs the online nutrition platform Real Life Nutritionist.
"If you are drinking this tea for its potential health benefits, it is important to obtain it from trusted and reliable sources."
Some versions of this tea served in cafes may contain additional ingredients such as sugar, flavorings, or sweeteners, which may reduce its health benefits.
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