About this Video

• Video Title: Matcha, coffee and green tea: which is healthiest? with Prof. Tim Spector and Chef Andrew Kojima
• Channel: ZOE
• Speakers: Prof. Tim Spector, Chef Andrew Kojima
• Duration: 00:51:56

Introduction

This ZOE video explores the health comparisons between matcha, coffee, and green tea. Prof. Tim Spector and Chef Andrew Kojima discuss the nutritional content, caffeine levels, preparation methods, and potential health benefits of matcha, contrasting it with coffee and green tea. The video also includes a practical demonstration of matcha preparation.

Key Takeaways

• Matcha vs. Coffee: While coffee has established heart-disease preventative effects, matcha shows promise in anti-stress and cognitive benefits (particularly for elderly Japanese women, per studies). Both have similar polyphenol levels. Matcha's theanine may contribute to less sleep disruption compared to coffee.
• Matcha Preparation: Matcha is a finely ground powder of specially grown and shaded green tea leaves. The leaves are steamed before grinding to preserve color and nutrients. Traditional methods use hand-grinding with a granite mill.
• Nutritional Content: Matcha boasts high fiber content (over 50% fiber by weight), healthy fats (omega-3s and linoleic acids), and protein. Its polyphenol levels are comparable to coffee.
• Matcha Consumption: Avoid sugary matcha lattes; focus on pure matcha with water or, as a gentler introduction, warm milk. Adding matcha to foods like avocados, eggs, or even as a seasoning is possible.
• Scientific Evidence: While research on matcha is ongoing, existing studies on green tea support the potential health benefits of matcha, given its concentrated nature. More large-scale studies are needed for conclusive results.

Prof. Spector mentions several potential health benefits of matcha:

• Improved sleep quality: Theanine in matcha may counteract caffeine's sleep-disruptive effects. Studies suggest that consuming matcha before bed doesn't impede sleep as much as coffee.

• Stress reduction: Some placebo-controlled studies indicate matcha may lower cortisol levels, suggesting an anti-stress effect.

• Cognitive improvement: A significant study involving elderly Japanese individuals showed cognitive improvements, particularly in women, after consuming 3 grams of matcha daily for 12 weeks.

• Antioxidant properties: Matcha contains high levels of polyphenols, which are powerful antioxidants. While the exact effects of all these polyphenols aren't fully understood, their antioxidant nature is beneficial.

The level of scientific evidence varies for each benefit. While some smaller studies support the anti-stress and cognitive benefits, more extensive, long-term research is needed, particularly large-scale epidemiological studies, to confirm these findings conclusively. The evidence for sleep quality improvement and antioxidant effects is stronger due to the existing body of research on green tea, from which many conclusions about matcha can be extrapolated. There's currently insufficient evidence to definitively claim matcha prevents cancer, though theoretical reasons suggest it might.