In this post, we'll try to give you a comprehensive and straightforward introduction to Matcha tea, without any exaggerations or marketing gimmicks. We'll share its untold story and answer the question: Is it really good for you? This green powder, which easily turns into a super drink some call a superfood, will surely help you wake up in the morning, stay focused when you need it most, and keep you healthy. But for Matcha to become your best friend, you need to know a few tricks.
WHAT IS MATCHA?
Matcha is a unique powdered green tea, but not every powdered green tea is Matcha.
Matcha is green tea, exceptional in every way. The production of this unique tea is complex and refined, much like the tea itself. It's a true art form.
No green tea is as rich in nutrients as Matcha, and none has such an intense vibrant green color and unique umami flavor.
HOW IS MATCHA PRODUCED?
To create the base for Matcha production, green tea bushes are covered 20 to 30 days before harvest, allowing them to grow in the shade, protected from direct sunlight.
When this change happens and the sunlight is reduced, the plant activates a survival mechanism. This increases the production of chlorophyll, L-Theanine, and many other nutrients in the tea leaves. This process is what gives Matcha its renowned superlative qualities:
- rich in antioxidants - boosts immunity and helps prevent many types of cancer
- improves cognitive functions thanks to the unique combination of L-Theanine and caffeine
- enhances health: heart and cardiovascular system, liver...
- reduces stress due to L-Theanine; this amino acid increases the production of GABA, a neurotransmitter that helps calm the mind
- ...continue reading
Once the shading period ends, the leaves are ready for harvesting. To achieve top quality, only the best, young leaves are picked by hand. It's crucial which leaves are picked, how, and when.
The best harvest is in spring. In Japan, this is in April and May (the first harvest - "first flush"). Tea from leaves harvested at this time has a delicate sweet taste and is labeled as premium.
After harvesting, the tea leaves are briefly steamed (about 20 seconds) to stop oxidation. The drying process follows, which is essential to preserve nutrients, high vitamin content, and chlorophyll levels.
When the leaves are dry enough, stems and veins are removed in a special process, resulting in Tencha, a tea that becomes Matcha when ground. Tencha is very popular in Japan.
Traditionally, Tencha is ground into Matcha powder using two small granite stones at a low grinding speed. Such a mill can produce 25g-30g of Matcha powder per hour, the typical amount in which Matcha is sold.
The grinding speed is kept low to best preserve the color, flavor, and all nutrients.
Modern, powerful mills have higher grinding speeds and can produce large amounts of Matcha powder quickly, but the rapid rotation generates more heat. Heat causes a significant loss of Matcha's natural aroma, flavor, and nutrients.
The production of Tencha is truly an art and requires great effort. Destroying all that in the grinding process would be a disaster.
You can read more details about grinding Tencha in Matcha here .
WHAT'S THE DIFFERENCE BETWEEN MATCHA AND GREEN TEA?
Green tea and Matcha have similar production processes up until the grinding stage. There are countless variations in how the leaves are processed after harvesting, which is what differentiates various types of tea.
The specific processing determines whether we end up with white, yellow, green, black, or oolong tea. There are also many variations within each type of tea. For example, Chinese and Japanese teas are processed differently.
In China, tea leaves are pan-fried to stop fermentation/oxidation, while in Japan, they are steamed. After that, various drying, rolling, and shaping methods are used.
Some green teas are also ground into powder after processing, but if they haven't gone through the entire pre-grinding process like Matcha (especially shading before harvest and removing stems and veins from the leaves), then it's not Matcha; it's just powdered green tea.
This difference in production results in significant differences in taste, aroma, and, most importantly, the nutrients you'll consume while drinking the tea.
Everything you get from green tea, you get many times over in Matcha. In other words, in Matcha powder, has a concentration of antioxidants (EGCG-catechins) is 50-55 mg per gram, while in regular green tea has 20-40 mg per gram.
A marketing claim often used by sellers is that Matcha has 137 times more antioxidants (EGCG) than regular green tea, but this statistic is based on selective, marketing-friendly interpretations of data from studies with questionable methods.
With green tea, rich in antioxidants and various nutrients, only a small amount dissolves in the water, while the rest stays in the leaves. If you prepare tea using the gong-fu method, you can extract more nutrients from the leaves than with a single steeping, but still not as much as with Matcha.
Matcha is much richer in nutrients than regular green tea because of its production method. Grinding the leaves into a fine powder allows us to consume the whole leaf. This powder fully dissolves in water, ensuring you get the complete dose of nutrients.
The unique combination of caffeine and L-theanine in green tea helps you stay focused and calm. Caffeine wakes you up and increases concentration, while L-theanine helps you stay calm and avoid the "caffeine crash" that happens with coffee. With Matcha, all of these effects are multiplied.
HOW TO RECOGNIZE THE BEST MATCHA POWDER
1. Do Your Research
Origin: The country that produces the best Matcha tea is Japan. Its long-standing tradition and local, family-run farms ensure the highest standard of Matcha powder. Matcha from other countries might not be bad, but Japanese Matcha is still number one.
Production: Before considering purchasing this green super powder, make sure it meets all the criteria described in the production section.
2. Check the Packaging
Matcha should not be exposed to sunlight or moisture, so the packaging must protect it from both. If the packaging has transparent elements, is made from thin material, or isn't fully sealed, the producer hasn’t put in enough effort. In such containers, Matcha will quickly become moldy and lose its properties.
3. Compare Prices
Producing high-quality Matcha, especially from fully organic tea cultivation, requires a lot of effort and time, which affects the price.
While high-standard Matcha is more expensive than powdered green tea from discount chains, a higher price doesn’t always guarantee excellent taste and quality. Some suppliers are not honest and sell lower-quality Matcha as the highest quality. These sellers often omit details about the origin and production method, which is a red flag.
Some suppliers aren't very honest with their customers and sell lower-quality Matcha as if it were top quality. These sellers often leave out details about the origin and production methods, which is a big red flag.
4. Certification
Organic certification is awarded only to rigorously tested products that meet all the criteria for organic farming. Matcha powder with such certification is beneficial for both the environment and consumers because it’s produced without pesticides or artificial fertilizers. Naturally, this comes at a higher price.
Following these four basic rules ensures you won't be sold something inferior. By adhering to them, you'll become a real Matcha expert.
Additionally, you can be even more confident if you can see the super green powder you're buying and taste it.
5. Texture
The finer the green powder is ground, the higher the quality of Matcha. High-quality Matcha is recognized by its finely ground particles. The powder's fineness can be compared to pollen, making it easy to mix with water.
Avoid powder that is visibly coarse. You can test the fineness by dipping your finger into the Matcha powder and then drawing a straight line on a piece of paper. The finer the Matcha, the longer the line.
6. Aroma
The smell should be grassy, fresh, subtly vegetal with a hint of ocean. It should not have a musty odor.
7. Taste
High-quality Matcha has a refreshing, sweet, vegetal taste with noticeable umami notes and a subtle, typical green tea bitterness. The earlier the harvest, the sweeter and milder the Matcha powder. Matcha from later harvests will be more bitter.
The aftertaste of this unique tea will be sweet. Not sugary, but a sweetness typical of Matcha. You'll remember it after the first taste.
With the commercialization of Matcha, marketing has created three quality levels, but in Japan, where it is originally produced, they will tell you there is only good and bad Matcha.
Unfortunately, fake Matcha is increasingly appearing on the market, especially in online shops, from the smallest to the most popular ones where you can literally buy anything.
According to marketing standards, these are the quality levels of Matcha:
Ceremonial
The highest quality Matcha, bright emerald green color, delicate sweetness, and smooth texture.
Premium
Slightly lower quality than ceremonial, bitter taste, green color, and rougher texture. Still good enough to substitute in a tea ceremony.
Culinary
Considered the lowest quality. Although nutritionally close to the first two, it’s not as tasty to drink. Used for cooking and baking.
If you want to become a real Matcha expert, watch this video.
HOW TO PREPARE MATCHA?
You can prepare Matcha in two ways:
1. With hot water
2. Iced Matcha (Cold Brew Matcha)
1. Matcha with hot wather
Accessories
- Bowl – Chawan
- Spoon – ordinary tea or original bamboo measuring cup – Chashaku
- Whisk for mixing and frothing Matcha - Chasen
This is the basic accessory, and you can add more:
4. A container to cool the water - it is not necessary if you have a kettle on which you can adjust the water temperature or you can estimate how much water has boiled without a thermometer
5. Fine Mesh Sieve – if you want to sift and further refine the Matcha powder, which isn't necessary
Sifting Matcha Powder (Optional)
Often, the powder is already fine enough and doesn't need additional sifting. The finer the green Matcha powder, the better it will mix with water. This super green powder doesn't completely dissolve in water. After a while, you'll need to stir or whisk the tea again.
Preparation
Matcha/Water Ratio
The ratio of water to Matcha is usually listed on the packaging, but it is typically 1.5 g – 2 g of Matcha (a little less than a teaspoon) to 60 ml – 70 ml of water.
Water temperature
Water temperature would should be 75 C - 80 C. A higher water temperature can produce more foam, but the tea is more bitter.
Depending on whether you want a stronger or milder taste and aroma, you can adjust these amounts over time as you gain more experience preparing Matcha.
The first step is to heat the water to a specific temperature, in this case, 75°C-80°C (167°F-176°F). There are several ways to do this, depending on the equipment you have. The easiest is if you have a kettle with a built-in thermometer.
You can read more about how you can know if the water is heated to the desired temperature without measuring with a thermometer here.
Next, pour the heated water into the Chawan to preheat the bowl. Tea prepared in a preheated bowl will stay warm longer and retain its aroma and flavor better.
Of course, these are just finer details. You won’t go too wrong if you forget or don’t feel like preheating the bowl. But with such an exceptional tea, you always want to achieve the best results.
Additionally, each tea preparation is a small ritual that can calm you and briefly take you away from the hustle and bustle of daily life.
Once the Chawan is a bit warmed, pour out the water used for preheating. Now, put the green powder into the bowl, pour in a small amount of water heated to the desired temperature, and gently mix with the Chasen to create a paste. After that, add the remaining amount of hot water and mix gently in all directions: left, right, and zigzag back and forth.
When mixing, be careful not to let the tip of the Chasen touch the bottom of the Chawan. This will mix the tea with the water better, and your whisk will last longer without getting damaged.
Use the curvature of the Chasen to make sure you’ve incorporated any powder sticking to the sides of the bowl.
Finally, use short, quick zigzag motions from your wrist and circular motions to create a froth. Now, all that’s left is to enjoy your Matcha.
The amount of froth is a matter of personal preference. Some people prefer no froth, others like as much froth as possible, and the creative ones manage to get froth halfway across the bowl because it reminds them of some landscape.
The water for Matcha should be as soft as possible. Depending on the quality, you can use tap water or filter it before use. If you don’t have a filter or prefer not to use bottled water, which might be softer and have less chlorine than tap water, you can briefly boil the water in an open container and then let it cool to the desired temperature.
Iced Matcha (Cold Brew Matcha)
Preparing Matcha this way is super simple. You can make a refreshing drink for hot summer days in less than a minute without needing special equipment.
All you need to do is shake cold water with the green powder.
This super drink has the same composition and amount of nutrients as if you made it with hot water. Always use high-quality Matcha, never "culinary" Matcha.
Ingredients
- 1 teaspoon of Matcha powder
- 1 – 1.5 cups of cold water (200 – 250 ml, about 8 oz), plant milk, or coconut water
- Ice
Preparation
Get a bottle that you can shake the Matcha in, one that you can seal well. You don’t want to shower in Matcha, you want to drink it.
Pour the cold water (plant milk, or coconut water) into the bottle. Leave enough room at the top for shaking. Now add the Matcha. Shake well until all the powder is evenly distributed in the water.
Pour the Matcha drink into a glass with ice. Pour slowly so the green froth ends up on top. Enjoy your super drink.
If some Matcha powder settles at the bottom while drinking, just stir it and drink it up.
The amounts listed here are approximate. You’ll perfect the water/Matcha ratio over time to suit your taste.
An Iced Matcha drink will have a unique Umami sweet flavor that lingers in your mouth.
The taste of tea is significantly influenced by three important components:
- L-Theanine
- Catechin (antioxidant)
- Caffeine
Theanine gives the tea its unique Umami flavor and sweetness. Tea rich in Theanine has a sweet taste with minimal bitterness. Conversely, Catechins and Caffeine are the components that give tea bitterness and a dry taste. The higher the water temperature, the more they stand out.
In summary:
Hot green tea – higher water temperature – Catechins and Caffeine are more prominent – stronger taste with more bitterness and dryness.
Cold brewed green tea – lower water temperature – Catechins and Caffeine are less prominent while Theanine remains equally expressed – minimal bitterness with more sweetness.
MATCHA LATTE: A GROWING GLOBAL FAVORITE
Matcha Latte is becoming increasingly popular around the world. It is a bit more complex to make compared to a regular Matcha drink.
Here are the instructions:
Ingredients for 1 Serving
- 1 - 1.5 teaspoons of matcha powder
- 1 tablespoon of water heated to 80°C (176°F)
- 1 - 2 teaspoons of honey or another sweetener
- ¾ cup of warm milk
Preparation (5 min.)
Gather the ingredients in the specified amounts. Add the heated water and stir well until you get a smooth paste. Stir in honey or another sweetener to taste. Add the milk and mix well to combine everything. You can also use a small frother.
Enjoy your warm Matcha Latte.
WARNING:
If you want a healthy Matcha Latte, avoid using animal milk. Casein in such milk will negate the positive effects of catechins (antioxidants) in matcha on your health. If you're drinking Matcha Latte purely for pleasure, don't worry about your choice of milk.
WHAT IS MATCHA TEA GOOD FOR?
The list of benefits that matcha offers is extensive.
First and foremost, it’s good for health. Rich in antioxidants (catechins-EGCG) so it is good as a preventive measure against many diseases, even the worst ones such as cancer.
Antioxidants in matcha neutralize harmful substances that can damage cell membranes and cause a variety of related illnesses.
Matcha supports liver health, helps prevent heart disease and cardiovascular issues, and can improve digestion due to its high fiber content.
Scientific research on the disease-prevention properties of green tea is available here.
Matcha significantly improves focus and elevates mood thanks to the combined effects of L-theanine and caffeine. It's a better choice than coffee, enhancing cognitive functions like concentration, memory, and information processing speed. This can boost productivity and mental focus while reducing anxiety and stress. L-theanine helps achieve a state of “relaxed alertness.”
Scientific research on the effects of L-theanine and caffeine can be read here.
IS IT OK TO DRINK MATCHA TEA EVERYDAY?
Matcha is an excellent morning beverage because it contains L-theanine and caffeine. L-theanine, in particular, helps mitigate the nervousness associated with caffeine consumption while promoting calmness and mental clarity.
A cup of matcha is a great way to start your day.
DOES MATCHA BOOST YOUR ENERGY?
Matcha is undoubtedly one of the best energy drinks.
It can significantly boost energy levels thanks to its caffeine content. One cup of matcha contains about 70 mg of caffeine, providing a gentle energy boost without excessive excitement or nervousness.
The combination of caffeine and L-theanine provides stable, long-lasting energy without sudden highs and lows. The effects of matcha last longer than those of a typical espresso.
While matcha can be beneficial for increasing energy, it's important to consume it in moderation. Excessive consumption can lead to side effects such as nervousness, insomnia, and digestive issues.
DOES MATCHA TEA BURN BELLY FAT?
Matcha has several properties that can support weight loss:
Boosts Metabolism
The rich catechin content, especially epigallocatechin gallate (EGCG), significantly enhances metabolism, increases energy expenditure, and promotes fat burning.
Increases Fat Burning
Studies suggest that consuming matcha can increase fat burning during moderate exercise.
Reduces Appetite
Some matcha users notice a reduced appetite, making it easier to control calorie intake.
DRINKING MATCHA EXPERIENCES
A Scientist’s Experience-Biologist
“Due to my job, I travel a lot and sometimes can’t have regular meals, but I try to maintain a healthy and sustainable diet. Matcha helps me a lot with this. What I appreciate about this super drink is the variety of antioxidants, amino acids, and high bioavailability. I could easily call it a superfood.”
Why I drink Matcha? A Yoga Teacher’s Experience:
“For me, my daily tea ritual is key to a deep connection with myself. I place special importance on the quality of the tea. Matcha is truly excellent; it helps me stay focused while practicing and teaching yoga.”
A Kickboxer’s Experience:
“To give my best every day, I occasionally need an extra boost of energy. Matcha lasts much longer than coffee. Plus, it’s completely healthy and safe to consume. It’s much easier to digest compared to artificial energy drinks.”
CELEBRITIES AND MATCHA
Adele
World-renowned singer Adele surprised many with her significant weight loss, and matcha played a crucial role in her transformation. As part of the controversial sirtfood diet, which drastically limits calorie intake and prescribes vegetable juices, lots of fruits, soy, and nuts, matcha also found its place. The diet allows small indulgences like dark chocolate or red wine, with matcha being a key component.
Brad Pitt
Brad Pitt decided to lead a healthier lifestyle and quit drinking alcohol. Matcha is now his favorite drink. He prepares this emerald-green Japanese super powder in the traditional Japanese ritual using a chawan and chasen until a beautiful, thick foam forms on the surface. For this globally famous actor, matcha is an essential part of mental well-being and meditation, much like it was for Buddhist monks and samurai in the past.
Serena Williams
One of the greatest tennis players of all time and a two-time Olympic gold medalist, Serena Williams, includes matcha in her sports diet. She drinks it for its numerous benefits—antioxidants help prevent injuries, chronic diseases, and keep her in top form. The L-theanine in matcha helps her concentrate better on her matches. Serena enjoys her matcha with lemon juice and a pinch of cinnamon.
Justin Bieber
Justin Bieber and his wife Hailey proudly showcase their love for matcha on their social media pages. For both of them, a cup of matcha represents a rich dose of beneficial nutrients and is an essential part of their daily routine. This adorable couple strives to set an example of a healthy lifestyle.
ARE THERE ANY NEGATIVE EFFECTS OF MATCHA??
Reading all the superlatives about matcha might have made you skeptical. A deeply buried skeptic within you has awoken, thinking it’s impossible for matcha to be that wonderful!
Matcha itself truly has no downsides. What can be harmful is its excessive consumption.
As Paracelsus once said, "Poison is in everything, and no thing is without poison. The dosage makes it either a poison or a remedy“. This applies to everything we ingest, even something as beneficial as matcha.
First and foremost, it's important to note that everyone is different. How each individual reacts to any food is a personal matter.
1. Anemia – Catechins (antioxidants) which Matcha is rich in can bind iron to itself and prevent its absorption. Therefore, if you drink too much Matcha tea for a long period of time, it can cause anemia (this applies to all green teas, and Matcha in particular because it has 2-3 times more Catechin than green tea).
This brings us to 1-2 cups of Matcha per day, or 2 teaspoons of Matcha powder.
2. Too much caffeine intake which Matcha is abundant in can cause:
- Headache
- Nervousness
- Insomnia
- Drowsiness and even dizziness
- Heartburn
- Stomach and intestinal irritation
- Nausea
- Diarrhea
- Constipation
Read more about caffeine, its effects, and recommended amounts here.
3. Liver Issues
The high catechin content in matcha provides excellent antioxidant effects when consumed in moderate amounts. However, excessive consumption of matcha can lead to hepatotoxicity—liver damage.
4. Certain Groups of People
Many doctors recommend that children, pregnant women, nursing mothers, and people with heart, kidney, liver issues, or psychological problems avoid caffeine, including green tea and coffee.
5. Medication Interactions
Matcha can also have negative interactions with certain medications. This area is still under-researched, so it is always best to consult a doctor before incorporating this healthy drink into your regular diet.
6. Drinking Matcha on an Empty Stomach
For people with sensitive stomachs, drinking matcha on an empty stomach can cause stomach pain and digestive issues. The solution is simple: eat something before consuming matcha. It could be a cookie, biscuit, or anything—a good excuse to have a sweet treat with your tea.
Matcha is a super drink. Use it wisely, and everything will be fine.
SUPER GREENS GUMMIES
There are countless matcha recipes available online. Here, we’ll share one of the most popular ones right now, combining all the benefits of matcha in a delicious form.
Matcha Super Greens Gummies
Preparation Time: 15 min
Calories: 25 kcal
Ingredients
- 1 cup of water
- 1 tablespoon of honey
- 2.5 tablespoons of gelatin powder
- 2 tablespoons of Matcha powder
Heat the Water: Warm the water over medium heat, bringing it almost to a boil. Add Ingredients: Add the honey, gelatin, and matcha. Stir vigorously for a few minutes until the matcha and gelatin are completely dissolved. Prepare the Molds: Place three heat-resistant silicone molds on a tray or baking sheet. Fill the Molds: Pour the mixture into the molds, filling all cavities with a small spatula and scraping off the excess. Refrigerate: Place the tray in the refrigerator for at least 4 hours or until the gummies are set. Store: Keep any leftovers in an airtight container in the refrigerator.
Here you can find a recipe for making Matcha pralines that can lift you up the dead.
WHERE CAN YOU DRINK MATCHA IN CROATIA?
In this chapter, you'll find places where you can enjoy Matcha in a pleasant atmosphere, and at some of them, you can also grab a tasty bite to eat along with your Matcha.
ZAGREB
Ferdinand knedle,
https://www.ferdinandknedle.hr
Meet Mia,
Facebook; Instagram
Ziggy’s Street Coffee
Facebook, Instagram
Mövenpick Zagreb Hotel
https://movenpick.accor.com/en/europe/croatia/zagreb/movenpick-zagreb.html
Arigato by Hrvoje
Fetiš Bistro & Deli
Tea Time One
https://www.facebook.com/teatimeone.zg/
https://www.instagram.com/teatimeone.zg
Noel
Express Bar
Facebook; Instagram
Broom44
Facebook; Instagram
Magnolija
Theatrium by Filho
Balance brunch & bakery
Augusto Coffee Shop Zagreb
Industry Concept Bar
Facebook; Instagram
OPATIJA
Nami Sushi Restaurant
Facebook; Instagram
SPLIT
Restoran Krug
https://krugrestaurantsplit.com/hr/
BUJE
San Canzian
TROGIR
CHI | Specialty Coffee Shop u Trogiru
EN 
HR