Micah Stanley
Matcha is a special powdered green tea. It stands for exclusive tea enjoyment, but also creates enthusiasm in the kitchen. Whether smoothies, ice cream, cakes, or biscuits: the bright green color goes well with many dishes. Matcha is also – if you can tolerate caffeine – a real fountain of youth. Hardly any other natural product provides more cell-protecting antioxidants than powdered tea from Japan. According to medical studies, matcha protects the heart and can prevent both cancer and Alzheimer’s disease. It is important to pay attention to the quality and the correct preparation.
Matcha – The powdered green tea
The Japanese word “matcha” means nothing more than ground tea. And yet the powder tea originally comes from China. In traditional Chinese medicine, Matcha, which was produced in Buddhist monasteries, was used early on as a remedy.
Matcha first came to Japan in the 12th century, when the Japanese monk Myoan Eisai brought a large number of tea seeds and the tradition of drinking Matcha home after a trip to China. While matcha gradually fell into oblivion in China, the production of the coveted specialty tea was pushed to perfection in Japan.
Not every powdered tea is matcha!
In Japan, Matcha is traditionally made from the green tea varieties Tencha and Gyokuro. When Tencha is harvested, only the most tender top sprouts are picked and then processed into Matcha in a complex process.
It should be borne in mind that Tencha makes up only one percent of all Japanese green teas and is therefore an extremely rare tea. Only about four percent of Japanese Matcha is sold abroad. This also explains why top-quality matcha powder is so expensive – 30 grams cost up to 50 euros.
China quickly recognized this gap in the market and is now producing in large quantities, whereby the medicinal effect and the taste often leave a lot to be desired.
So, it is important to keep in mind that powdered tea that is made from other types of tea and/or does not meet the following manufacturing criteria is not technically matcha at all.
Matcha – The Manufacturing Process
A characteristic of the Macha is that it is made from fully shaded tea leaves. The leaves are covered with fine netting about three to four weeks before harvest, which only lets about 90 percent of the light through. This stimulates chlorophyll production, lengthens the ripening time, and consequently improves the quality.
After harvesting, the tea leaves are steamed, dried, and broken. Crucially, the stems and leaf veins detach from the leaf tissue and are separated from each other by an air draft process.
Only the fine leaf tissue, which is traditionally ground in granite stone mills in Japan, is used for Matcha. In this way, the finest possible granulation and an intense light green color can be guaranteed. It takes a full hour to produce around 30 grams of matcha powder.
On the one hand, the fans of the poisonous green drink are attracted to the Japanese tea ceremony – which we will come to later – but on the other hand, they also appreciate the numerous nutrients and active ingredients contained in Matcha.
Matcha – The Nutrients
Matcha contains the same ingredients that are found in the type of tea from which the powder was obtained. The main difference to green tea is that the powder is dissolved in water. Since the tea leaf is enjoyed as a whole, you can enjoy all the ingredients that are contained in it.
These include e.g. B. the vitamins B1, B2, and B3 as well as vitamin E, vitamin C, and vitamin K, but also minerals such as calcium and potassium. Above all, matcha is particularly rich in beta-carotene – the precursor to vitamin A, which is essential for the eyes, skin, mucous membranes, and metabolism.
Each gram of matcha contains 300 micrograms of beta-carotene. 4 grams of Matcha, therefore, contain more than half of the recommended daily dose.
But the polyphenols in matcha are particularly famous. They are among the medicinal ingredients in matcha tea that have extremely positive health effects.
Antioxidants make matcha a superfood
The most interesting group of active ingredients contained in matcha tea are the phytochemicals, which act as radical scavengers and keep pollutants away from the body’s cells. These include in particular the so-called catechins from the large family of polyphenols.
The main catechin in green tea, and so in matcha, is epigallocatechin gallate (EGCG), which a study at the University of Kansas City found may help prevent heart disease and cancer.
Matcha tea contains 137 times as much EGCG as conventional green tea. EGCG protects against free radicals 100 times more than vitamin C and 25 times more than vitamin E.
In addition to EGCG, however, matcha contains many other antioxidants (e.g. beta-carotene), so matcha’s antioxidant ability can be described as amazing.
This is also supported by the fact that Matcha is characterized by one of the highest ORAC values (Oxygen Radical Absorbance Capacity). The ORAC value indicates the antioxidant capacity of a substance or food. With an incredible value of around 1380 TE/g, matcha even surpasses many other antioxidant stars, such as e.g. B. the acai berries, which account for about 1027 TE/g.
The green color of Matcha, on the other hand, is mainly due to the extremely high chlorophyll content, which also promises health benefits.
Matcha protects against cancer
Chlorophyll is the plant pigment that turns all green parts of plants green and is therefore particularly abundant in dark green vegetables and herbs, but also in matcha.
Chlorophyll helps B. in the formation of new blood cells and also increases the body’s defenses. Furthermore, chlorophyll is able to inhibit inflammation and banish toxins from the body that lead to serious diseases such as e.g. B. can lead to cancer.
In the meantime, several studies have shown that chlorophyll reduces the risk of colon cancer because it protects the intestinal mucosa from harmful influences and uncontrolled cell proliferation.
For example, laboratory studies at Oregon State University have shown that chlorophyll specifically prevents colon cancer cells from dividing. In this way, the growth of tumor cells can be slowed down.
But aside from chlorophyll, matcha contains many other anti-cancer compounds.
A research team at the University of Parma was able to prove that patients suffering from a preliminary stage of prostate cancer developed cancer much less frequently with the help of a highly concentrated green tea preparation. Like matcha, the preparation was extracted from the whole tea leaf and was extremely high in EGCG.
In ancient Japan, however, the meditating monks valued matcha tea’s invigorating effect, which is due to its high caffeine content.
Caffeine in Matcha – A balance of invigoration and relaxation
Whether green tea, coffee, or matcha: stimulating caffeine is considered the central ingredient. There is a comparatively large amount of caffeine in matcha, which is due to the way it is prepared on the one hand and the fact that shadow teas generally contain more caffeine on the other.
In fact, there are around 150 milligrams of caffeine in a bowl of matcha tea (made from 4 grams of matcha powder) – about the same as in espresso.
However, matcha has the great advantage that the caffeine is present in a special form, namely bound to the tannins that are also present in the tea. Because of this, the caffeine is much more digestible than the isolated caffeine found in other caffeinated beverages such as e.g. B. Coffee.
At the same time, matcha also contains a lot of L-theanine – an amino acid that has a calming effect and significantly reduces the stimulating effect of caffeine.
Nevertheless, it should be noted that regular caffeine consumption can lead to dependence or withdrawal symptoms. Apart from pregnant women and children, people who are sensitive to caffeine should therefore also refrain from matcha tea.
Heart Disease – Matcha reduces mortality
Opinions are divided as to whether caffeine harms the heart or benefits it. However, there is plenty of research that has clearly shown that the polyphenols found in green tea are beneficial for heart health.
So e.g. For example, the 11-year Ohsaki study observed more than 40,000 people who drank at least 5 cups of green tea and/or matcha tea daily.
dr Kuriyama and his team concluded that the death rate from the cardiovascular disease had been reduced by over 30 percent in women and over 20 percent in men.
However, matcha not only protects the heart but according to the latest research it should also be able to counteract one of the most feared diseases of our time, dementia.
Does matcha prevent Alzheimer’s?
Alzheimer’s is a fate that affects more and more people. According to current estimates, around one million people suffer from dementia in Germany alone.
Now, however, the number of studies that indicate that green tea has great potential in terms of preventing Alzheimer’s is piling up. Researchers from the Max Delbrueck Center for Molecular Medicine ( MDC ) in Berlin have discovered that the substance EGCG is able to a certain extent to reverse the deadly process of plaque formation in Alzheimer’s and Parkinson’s disease.
Because EGCG is not only able to support the correct folding of proteins – diseases such as Alzheimer’s are based on incorrectly folded proteins – but can also ensure that plaques that have already formed can dissolve again.
So that you can fully enjoy the health effects of Matcha, you should definitely pay attention to good quality when buying it.
Matcha – The quality categories
Although Matcha is a very fine tea specialty, there are – as already mentioned – very large differences in quality. You can clearly recognize an inferior quality by the yellowish or even brownish color and the pronounced bitter note.
High-quality matcha, on the other hand, shows bright green tones, does not taste too bitter, but is slightly sweet, and impresses with complex flavors.
Tea Ceremony Quality
This matcha quality is used in the traditional tea ceremony and is rarely offered for sale in our region. Designations such as B. Ceremonial/Competition Grade, Super Premium, Silver, Gold, and Platinum indicate matcha of the highest quality.
Premium quality
This level of quality can also be found outside of Japan and is ideal for everyday use.
Processing quality
Older and stronger tea leaves are used in the production of Matcha ice cream, Matcha cake, or Matcha drinks. These have the advantage that the taste is more pronounced.
In the industry, mostly inferior green tea powder is used.
Matcha tea and the Japanese tea ceremony
The great Japanese tea master Sen no Rikyu was involved in the development of the Japanese tea ceremony in the 16th century, with the preparation of matcha tea still playing an essential role today.
The term “tea master” not only refers to a well-founded education in the world of tea but also to a spiritual path (Zen Buddhism), which is of great importance in relation to the Japanese tea ceremony.
In Japan, tea is not a drink for in-between but is associated with a solemn, meditative action that goes hand in hand with strictly prescribed rituals. The guests clean themselves before the tea ceremony, e.g. For example, they wash their mouths and hands with fresh water, symbolically washing away anything bad they said or did.
The tea room is only entered after a gong has sounded five times and the tea utensils are always arranged and used in the same pattern. Every single movement is precisely defined and has been carried out in the same way for centuries.
Usucha and Koicha – Two Japanese preparation methods
There are two types of preparation in the Japanese tea ceremony: usucha (thin tea) and koicha (strong tea). While usucha is the standard variant, koicha is only used on special occasions.
The main difference is that only the very best Matcha quality is used with Koicha, which means that the tea tastes milder. Furthermore, the consistency here is thicker because less water and more Matcha are used at the same time.
If matcha of even slightly poorer quality were used for koicha, it would taste much too bitter.
Since the tea ceremony quality is very rarely offered in Europe, we would like to introduce you to the Usucha variant, which is also so popular because of the more pronounced foam.
Matcha Tea – The Recipe (Usucha)
It’s not that difficult to prepare matcha tea and with a little practice, you too can achieve the perfect head of foam.
Aside from quality matcha and of course water, you will need the following supplies:
- Matcha Tea Bowl (Chawan)
- Bamboo Spatula (Chashaku)
- Bamboo Broom (Chasen)
- Tea thermometer
Preparation:
- Strain the matcha powder through a sieve. This way you can remove any lumps that may be present.
- Put 2 bamboo spatulas (1 teaspoon or 2 g) of matcha powder in your matcha tea bowl.
- Pour about 70 to 100 ml of water into the bowl. For tea ceremony quality, the temperature of the water should be 80 °C – for premium quality 75 °C.
- Take the briefly moistened bamboo whisk and, with a relaxed wrist, start beating it back and forth quickly, for example in the shape of the letter W or M.
- Stir until the tea is evenly creamy.
- Finally, carefully guide the bamboo whisk in the tea bowl along the edge of the foam so that it appears higher in the middle.
- The higher and firmer the foam is at the end, the better you have made the matcha tea.
Tip: If you want to use the Koicha method, prepare it the same way but use 4 bamboo spatulas of matcha powder. Pour the powder into 50-70 ml water (80 °C) and stir the bamboo whisk in the bowl until the consistency of the tea is homogeneous.
Matcha – The storage
Light and heat are matcha’s greatest enemies: a few hours of sunlight are enough to destroy most of the active ingredients.
It is therefore best if you store matcha in the refrigerator in a container that is as airtight as possible so that the tea cannot dry out or absorb foreign odors. This way the powder will keep its freshness for about 3 to 4 weeks after opening the package.
If the temperature is below 25 degrees Celsius, you can leave small portions of Matcha in a traditional lacquered can (Natsume) for a short time.
Basically, the fresher and faster you consume the matcha powder, the better.
However, matcha is by no means only suitable for preparing tea, because the green powder can also be used wonderfully in the kitchen.
Matcha as an ingredient in food and beverages
Matcha has long been an integral part of Japanese cuisine as an ingredient in a wide variety of dishes and drinks.
For example, matcha is B. used to give fruit juices, yogurt, ice cream, biscuits, or chocolate a very special touch due to its unique taste and green color.
The healthy matcha powder also spices up hearty dishes such as e.g. B. soups and vegetable stews, and you can help your homemade pasta an extraordinary color.
Or how about a special kind of marble cake? Simply add 3 to 5 teaspoons of Matcha to the light dough – your guests will be amazed!
The great thing about matcha dishes is that you can balance taste and health. Apart from that, of course, the special look of the dishes also knows how to enchant.
