Is Coffee Losing Its Throne? Meet Matcha

“Why Is a Powder Getting So Much Attention?”

Coffee cups, energy drinks… and now a green powder has entered our fast-paced modern lives. But why did people suddenly walk around with a foamy bowl that tastes like grass (!)? Matcha has been consumed for centuries in East Asia, especially Japan. Today, it’s an “it girl” item on social media and a serious subject of research in science.

Coffee lovers, don’t panic: drinking matcha won’t make you lose your love for coffee. A heart can love both coffee and green tea—you’re simply adding a new shade to your palette.

The Science Behind the Powder

Matcha is like the “power-up” version of green tea. Unlike regular tea, where the leaves are steeped, matcha lets you ingest the entire leaf. Harvested tea leaves are steamed to prevent oxidation and preserve nutrients. After rapid cooling and drying, they become a raw tea called aracha. Through careful processing, this humble raw tea ends up as the matcha latte you see in the hands of influencers.

There’s a hidden secret behind this entire process: shade cultivation. Matcha leaves are placed under shade about 3–4 weeks before harvest. During this time, the plant is deprived of direct sunlight, which triggers it to produce more chlorophyll. This natural response gives the leaves their signature vibrant green color. But the effect isn’t just visual — growing tea in the shade also alters the plant’s internal chemical processes. Thanks to this special cultivation method, matcha leaves become much richer in antioxidants, amino acids, and other nutrients.

Inside, there’s a charismatic molecule called EGCG. It’s a powerful antioxidant, helping to protect cells. It supports immunity with antiviral and antibacterial effects, and it even shows anti-aging potential. While it can’t replace cancer treatments, positive effects on disease prognosis have been observed.

Then comes the duo: Caffeine + L-theanine. L-theanine helps reduce stress, ease anxiety, and improve focus. Together, these molecules create a more balanced energy compared to coffee’s “caffeine jolt.”

So instead of a rocket launching you into space, it feels more like an airplane gently lifting off and gliding smoothly at 42,000 feet above the clouds.

But it doesn’t end there. Matcha has also been shown to positively influence the gut microbiota. So it’s not just your brain and immune system that benefit—it also supports the tiny army of microbes living in your gut. For example, a 2023 human study found that drinking matcha increased levels of the beneficial bacterium Coprococcus while reducing Fusobacterium. And in a 2024 animal study, matcha improved gut microbiota composition and metabolism, helping to ease obesity-related effects caused by a high-fat diet. The result? Better digestion, a more balanced immune system, and even potential benefits for your mood.

A Cultural Journey: From Zen to Starbucks

Matcha is at the heart of Japanese tea ceremonies. It’s not a delicate glass of tea brewed for an evening ritual, but a state of zen.

Being traditionally consumed during long meditations for calm alertness, today it’s found in Starbucks cups as matcha lattes.

Imagine: what samurai once drank for mental clarity and focus is now served with “extra vanilla syrup.” That’s cultural evolution in a nutshell.

How Much Matcha Should You Drink?

On average, one teaspoon of matcha powder contains about 3 calories, 1 g of protein, and 1 g of fiber, with no added sugar. This makes it a light yet nutritious beverage alternative. The main point to keep in mind with matcha is its caffeine content. Depending on quality, 1 gram of matcha contains 19–44 mg of caffeine. The generally accepted safe daily caffeine limit is 400 mg. Therefore, unless you have a special sensitivity, 1–2 cups of matcha per day is considered safe and sufficient.

Excessive matcha consumption, however, may cause certain side effects, such as:

• Headaches

• Sleep problems

• Digestive issues

With lower-quality matcha, side effects can be more severe, including muscle pain, nausea, and irregular heartbeat.

“A Green Bowl of Mindfulness”

Unlike coffee, it doesn’t hit you hard and then suddenly drop; instead, it offers a calm and steady flow of energy. That’s why it can be a great choice for anyone looking for a more balanced rhythm throughout the day instead of constant highs and lows. Matcha doesn’t just provide an enjoyable drinking experience—it also gives your body and mind a gentle but meaningful boost. Still, it’s important to remember: matcha is not a “magic elixir” or a golden dust that will solve every problem. The spotlight on it may be a little too bright at times. Its true value lies in bringing a small sense of balance and mindfulness into your daily life, without creating exaggerated expectations.

References and Suggested Readings:

How much caffeine is too much. U.S. Food and Drug Administration. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much. Accessed Oct. 28, 2024.

How Is Matcha Made? All You Need To Know About Matcha – Encha

Juneja, L. R., Chu, D. C., Okubo, T., Nagato, Y., & Yokogoshi, H. (1999). L-theanine—a unique amino acid of green tea and its relaxation effect in humans. Trends in Food Science & Technology, 10(6-7), 199-204.

Kochman, J., Jakubczyk, K., Antoniewicz, J., Mruk, H., & Janda, K. (2020). Health benefits and chemical composition of matcha green tea: A review. Molecules, 26(1), 85.

Luo, Y., Wen, Y., Huang, J., Chen, B., Lv, S., Qiu, H., ... & Gu, C. (2024). Matcha alleviates obesity by modulating gut microbiota and its metabolites. Current Research in Food Science, 9, 100823.

Musial, C., Kuban-Jankowska, A., & Gorska-Ponikowska, M. (2020). Beneficial Properties of Green Tea Catechins. International journal of molecular sciences, 21(5), 1744. https://doi.org/10.3390/ijms21051744

Wang, Y., Yu, Y., Ding, L., Xu, P., & Zhou, J. (2022). Matcha green tea targets the gut–liver axis to alleviate obesity and metabolic disorders induced by a high-fat diet. Frontiers in Nutrition, 9, 931060.