Matcha vs. green tea: why the Japanese powder packs a bigger health punch

The world has fallen for matcha, Japan's finely ground traditional tea. From matcha lattes and ice cream to cakes and cookies, the ingredient has found its way into an almost endless range of foods and drinks.

Beyond its flavor, matcha draws attention for its potential health benefits, making it a favorite among health-conscious consumers.

Matcha is made by shading tea plants for a set period before harvest, then steaming, drying and grinding the leaves into a fine powder. Regular green tea, by contrast, is made by steeping leaves in hot water. That difference also affects how the body takes in nutrients.

With regular green tea, you consume mainly the compounds that dissolve into the water. With matcha, because the whole-leaf powder is mixed directly into the liquid, you also ingest the nutrients remaining in the leaf itself. However, actual nutrient content varies depending on the tea cultivar, growing conditions and processing method.

Catechins are matcha's most celebrated health compounds. A type of polyphenol abundant in green tea, catechins include epigallocatechin gallate (EGCG), which is well known for its antioxidant properties. Antioxidants can help reduce oxidative stress in the body, a process linked to cellular damage.

Because matcha is consumed as a whole-leaf powder, it is regarded as a particularly rich source of catechins and other plant-based compounds. That said, matcha does not always contain more catechins than every type of regular green tea — actual levels differ by product and brewing method.

Matcha may also help sustain focus and alertness. It contains both caffeine and L-theanine, an amino acid. Caffeine is associated with reduced drowsiness and improved attention, and some research suggests that consuming the two together can have a positive effect on certain cognitive functions and concentration. However, drinking matcha does not guarantee improved focus, and the size and duration of any effect vary from person to person.

Researchers are also exploring green tea's potential role in cardiovascular health and blood sugar management. Some studies analyzing green tea catechins have suggested possible improvements in metabolic markers such as blood sugar and cholesterol levels. The findings are not consistent, however, and results from studies on regular green tea or green tea extracts cannot be directly applied to matcha. Rather than treating matcha as a drink that prevents or treats diabetes or cardiovascular disease, it is more appropriate to see it as one part of a healthy diet.

There are also points of caution. Matcha can contain more caffeine than regular green tea, and drinking too much may cause heart palpitations or insomnia. People who are sensitive to caffeine or have trouble sleeping should watch how much they consume and when. Matcha lattes made with sugar and syrup can be high in sugar and calories, so those drinking matcha for health reasons are better off choosing unsweetened products.