Getting the Most out of Your Green Tea (Matcha)

Tea consumption began in Japan and China thousands of years ago. The medicinal value of tea has been recognized in these cultures for centuries, and the benefits are beginning to be supported by science in the Western culture.

Replacing coffee with tea is often suggested for health benefits, ranging from simple caffeine reduction to the more specific health benefits of tea. The health benefits in tea are largely thanks to catechins, which are antioxidant flavonoids known to fight disease.

Tea has various bioregulatory activities and has been shown to have numerous health benefits. Tea is anticarcinogenic, antibacterial, lowers bad cholesterol, improves the health of the gut microflora, lowers blood pressure, relieves allergies and is an antioxidant.

Until recently, you would probably have heard of green tea as packing the most potent health punch, but now matcha green tea is taking the spotlight as the superfood tea.

Matcha green tea is simply finely powdered green tea. This concentrated green tea powder was shown in a 2003 study published in the Journal of Chromatography A to have 137 times the catechins as traditional Chinese green tea!

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A 2011 study published in Cytotechnology using rats found that the concentration of catechin absorbed when tea was pulverized was twice that of normal tea leaf infusion. The smaller the particle size the greater the concentration of catechins. This small size of green tea leaves is why matcha delivers more catechins than regular green tea leaves.

The same study looked into plasma absorption levels based on particle size. There are two types of catechins: ester-type catechins and free-type catechins. The absorption of free-type catechins was greater than that of ester-type catechins. Ester-type catechin plasma levels were greatest in the finest particle size of 2.83 μm. Currently the average matcha particle size is 20 μm, but can range from 1 to 100 μm.

There is a difference in matcha that you purchase, with higher quality matcha being smaller, ranging from 5 to 10 μm, and lower quality matcha measuring larger than 10 μm.

Tips

How can you know if the matcha that you have purchased is small or large? Luckily you are able to feel the difference. Fine matcha feels similar to baby powder or eyeshadow, whereas lower quality matcha will feel grittier.

Soy bean and black pepper have been found to increase the bioavailability of the main catechin in green tea, EGCG. Add an appetizer of edamame with pink Himalayan sea salt and ground black pepper with your matcha green tea on the side to get the biggest health benefits from your tea.

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References

1. Effects of green tea powder particle size on on EGCG absorption in rats
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3080476/
2. High vs. low quality matcha
https://www.thedailytea.com/taste/high-quality-matcha-know-difference/
3. Determination of catechins in matcha green tea…
https://www.ncbi.nlm.nih.gov/pubmed/14518774