When it comes to caffeinated beverages to jumpstart your day, coffee has reigned supreme for centuries. But an ancient green tea powder from Japan called matcha is rapidly gaining popularity as a more balanced, nutritious alternative to coffee. So is matcha better than coffee? Let’s take a closer look at how these two morning staples stack up.
What is Matcha?
Before we compare matcha vs coffee, it’s important to understand what this finely milled green tea powder is. Matcha is made from shade-grown green tea leaves that are stone ground into a fine powder. Unlike standard green tea, where you just steep the leaves, with matcha, you ingest the entire leaf in powder form when you drink it.
This unique preparation method gives matcha a richer, more concentrated flavor and a bigger nutritional punch compared to steeped green teas. Matcha is renowned for providing a balanced, focused energy boost thanks to its dynamic duo of caffeine and an amino acid called L-theanine.
Matcha Vs Coffee Caffeine Comparison
One of the biggest factors drawing people from coffee to matcha is its caffeine content. A typical 8 oz cup of coffee contains around 95mg of caffeine on average. In contrast, the caffeine in a serving of matcha (around 1-2 tsp of powder) ranges from 35-70mg.
So while matcha does contain less caffeine than coffee, it’s still enough to provide an energizing kick. The key difference lies in matcha’s combination of nutrients like L-theanine which seem to produce a more mild, calm alertness compared to coffee’s unmistakable buzz.
Balanced Energy from L-Theanine
L-theanine is a rare amino acid found almost exclusively in the green tea plant. Numerous studies show that when consumed with caffeine, L-theanine can promote alpha brain waves, inducing a state of “relaxed attentiveness.”
Essentially, L-theanine seems to dull some of caffeine’s harsher side effects like jitters, crashing energy levels, and distracted restlessness. Instead, many report that matcha provides a more sustained, focused energy without as much of a comedown afterwards.
This dynamic is likely why coffee can sometimes promote feelings of anxiousness, while matcha drinking is more often associated with improved mood and calm focus.
Antioxidant Advantage
Another major advantage of swapping coffee for matcha is its higher concentration of antioxidants. Coffee does contain some antioxidant compounds, but matcha is absolutely loaded with catechin antioxidants like the powerful EGCG.
Just one bowl of matcha has as many antioxidants as 10 cups of brewed green tea. These antioxidants can help neutralize harmful free radicals, reduce inflammation, boost your immune function, and promote overall better health.
Some studies have associated green tea’s antioxidants with benefits like improved cholesterol levels, better blood sugar regulation, and even enhanced weight loss. Coffee doesn’t provide nearly as potent an antioxidant boost.
Research-Backed Health Advantages of Matcha
While the higher antioxidant concentration of matcha compared to coffee is a clear advantage, several studies have specifically investigated matcha’s potential health benefits over coffee in key areas:
Cardiovascular Health
The catechins in matcha green tea, especially EGCG, have been shown to help lower LDL “bad” cholesterol levels and improve artery function. A 2011 study found that drinking matcha led to a significant reduction in LDL over a 2-3 week period compared to a control group.
Another study found that the anti-oxidative effects of green tea reverse endothelial vasodilator dysfunction in adults with coronary artery disease. Coffee’s antioxidants have not demonstrated the same level of impact on cholesterol levels and arterial function.
Brain Health
The unique combination of caffeine and L-theanine in matcha seems to produce cognitive effects not seen with coffee’s caffeine content alone. A study gave participants either matcha powder or just caffeine before test scenarios.
The matcha group performed significantly better on measures of reaction time, memory, and cognitive performance compared to just caffeine. Researchers credited L-theanine’s ability to increase focus and efficacy of caffeine.
Anti-Cancer Properties
While caffeine itself has been investigated for potential anti-cancer effects, it’s the catechin antioxidants like EGCG where matcha really shines over coffee. Multiple studies have found the antioxidants in matcha inhibit tumor growth and even promote cancer cell death.
A 2003 University of Colorado study concluded that injections of matcha extract caused a 61% reduction in abnormal cells associated with colon cancer development. Coffee simply doesn’t provide those potent anti-carcinogenic benefits.
Blood Sugar Control
The catechins and other compounds in green tea have been associated with increased insulin sensitivity and the ability to better regulate blood sugar levels after meals. A comprehensive review found that green tea has a small but significant effect on reducing fasting blood glucose levels.
In contrast, some studies have found that coffee actually impairs glucose metabolism and reduces insulin sensitivity to a degree, especially at higher dosages of caffeine. So matcha may be a smarter choice for those monitoring blood sugar levels.
While coffee certainly has health benefits of its own, these are some key areas where the clinical research directly points to advantages of regularly consuming matcha and its powerful nutritional components over coffee alone. Of course, both can be integrated as part of an overall balanced, healthy diet.
Also Read: Best Time To Drink Matcha Tea
Potential Downsides of Matcha and Coffee
While matcha offers certain advantages over coffee, it’s important to understand the potential downsides of each beverage as well. Neither option is perfect, and weighing the pros and cons is recommended based on your individual tastes and needs.
Matcha Downsides:
Cost – High quality matcha powder can be significantly more expensive than roasted coffee beans. The most premium matcha grades can cost $30 or more for just 1-2 ounces.
Taste – Matcha has a very distinct earthy, grassy, and slightly bitter flavor profile. Many coffee drinkers used to richer, roasted flavors find matcha’s taste takes some getting used to.
Preparation – Brewing matcha properly involves sifting the powder and vigorously whisking it into a frothy beverage. This process takes more effort than simply drip brewing coffee.
Limited Variety – Coffee offers nearly endless versatility in preparations like espresso, cappuccinos, iced, etc. Matcha is typically just whisked into water or milk.
Coffee Downsides:
Acidity – Coffee contains chlorogenic acids and other compounds that can cause heartburn, acid reflux, or aggravate sensitive digestive systems when drunk on an empty stomach.
Anxiousness – Coffee’s relatively high caffeine content makes it more likely to overstimulate the nervous system, leading to feelings of anxiousness, jitteriness, or even rebound anxiety.
Insomnia – The longer half-life of caffeine from coffee can interfere with melatonin production and quality sleep if consumed too late in the day.
Nutritional Void – Apart from some antioxidants, coffee provides very little in terms of vitamins, minerals, or other beneficial nutrients found in matcha and green tea.
No perfect solution exists – both matcha and coffee have their own set of potential drawbacks to consider. For some, the increased cost and preparation of matcha outweigh its benefits over coffee. For others, coffee’s harsher perceived effects make matcha worth the premium.
A Healthy Balance
At the end of the day, neither matcha nor coffee is decisively “better.” They each have their own unique strengths and potential drawbacks. For those wanting a milder, more nutritious daily caffeine source, matcha is an excellent choice. But coffee can still absolutely remain a part of a balanced diet in moderation.
Many find that rotating between matcha and coffee, perhaps saving matcha for morning boosts and coffee as an afternoon pick-me-up, can help them reap the benefits of both ancient beverages. As long as you stay within the recommended caffeine limits, there’s certainly room for both matcha and coffee in your daily routine.
The Bottom Line
Compared to coffee, matcha provides a more concentrated dose of antioxidants, a gentler distribution of caffeine, and promotes a sense of calm alertness rather than harsh stimulation. For those looking to reduce their coffee intake or experience a more balanced energy boost, matcha green tea powder is certainly a delicious, healthy alternative to explore.
Is Matcha Better than Coffee? – FAQs
1. Is matcha healthier than coffee?
While coffee has its own set of health benefits, matcha does edge out coffee in several key areas. Matcha is richer in antioxidants and provides vitamins, minerals, and amino acids that coffee lacks. Its caffeine is balanced by L-theanine for gentler energy.
2. Can I drink matcha if I’m sensitive to caffeine?
Possibly. Matcha does contain less caffeine than coffee and the L-theanine may help blunt some of caffeine’s harsher effects. However, matcha is still a caffeinated beverage. Be cautious with your intake if you have caffeine sensitivities.
3. How much matcha is too much?
Most experts recommend limiting matcha to no more than 2-3 servings (2-4 teaspoons of powder) per day to avoid consuming excessive amounts of caffeine. Start with 1 serving to assess your tolerance.
4. Can I add milk or sweeteners to matcha?
Absolutely, many enjoy matcha lattes made with steamed milk. You can also blend matcha powder into smoothies or baked goods. Just be mindful that adding lots of sweeteners diminishes its health benefits.
5. Where can I buy matcha powder?
While high-end matcha can be expensive, many mainstream grocery stores now carry more affordable culinary grade varieties. Asian markets, tea shops, and online vendors also offer a wide selection.
6. Can I use matcha if I’m pregnant/breastfeeding?
Due to the caffeine content, it’s best for pregnant/breastfeeding individuals to consult their doctor before regularly consuming matcha or any caffeinated beverage. Moderation is advised.
