Go green: How matcha can support your weight loss goals

It's safe to say matcha is having a moment (again). In what feels like the return of 2015 (when matcha lattes were everywhere), you can't scroll through your social media feed without seeing an influencer holding a vibrant green-and-red swirled concoction.

But, while the iced matcha strawberry lattes you can buy in cafes fall more into the 'dessert' category, that doesn't discount the health benefits of the traditional drink.

Much more than just a trendy wellness drink, matcha green tea powder actually makes for a nourishing elixir that's a great alternative to coffee. But, is it a good addition to your daily diet if you're on a body transformation journey?

Read on for everything you need to know about matcha tea and weight loss — plus, the other health benefits of regular matcha green tea intake.  

Matcha vs green tea: What's the difference?

Like green tea, people have been drinking matcha for medicinal and enjoyment purposes in Japan and China for over 1000 years. And, as it turns out, matcha belongs to the green tea family — it just happens to be even more potent.

Both green tea and matcha are derived from the camellia sinensis plant, an evergreen shrub from the flowering plant family [1]. However, regular green tea is cultivated under the sun, before the leaves are heated and distilled into an almost-clear liquid.

Meanwhile, matcha is grown in the shade for 3 weeks before it is harvested, before the green tea leaves are pulverised into a powder. This means matcha has a much higher concentration of natural antioxidants like phenolic acids, quercetin, rutin, theanine and chlorophyll [2].

The traditional way to consume matcha green tea is to whisk it with a bamboo brush called a chasen with a small amount of cold or hot water. However, in modern settings, some people also choose to add milk, sugar, sweeteners and yes, fruit compote to disguise the bitter taste.

A note on the flavour — matcha is often described as 'umami', which is considered the fifth taste in Asian cultures. Tasted through receptors that typically respond to glutamates and nucleotides, this is a complex interplay of bitter, vegetal, salty and sweet [3]. So, while many people enjoy matcha as a part of their daily routine, it can be a bit of an acquired taste at first.

Is matcha good for weight loss?

So, are green tea and weight loss a 'matcha' made in heaven? The short answer is, it depends on how you're consuming it!

As delicious as it might be, enjoying matcha in the form of baked goods or a cream-topped beverage is unlikely to help you achieve your weight loss goals. They tend to be loaded with empty calories, sugar and carbs, which tends to outweigh any of the wellness benefits.

For example, you might be surprised to learn that a Venti Iced Matcha Green Tea Creme Frappuccino with whole milk contains 91 grams total carbs, 18 grams fat, 550 calories (yes, roughly the amount you'd expect from a large pizza) and... very little actual matcha [4].

You'll also want to be wary of the tinned matcha powders you can buy at the supermarkets or some health food stores. While some are ceremonial grade, others have lots of sneaky extra sugar.

Can matcha help with fat loss?

Caveats aside, there is evidence that when combined with a balanced diet and regular exercise, matcha green tea consumption may actually help you lose fat.

A study published in the International Journal of Sport Nutrition and Exercise Metabolism found that consuming matcha before a 30-minute brisk walk was effective for enhancing fat oxidation in female participants [5]. This translated to better fat-burning during moderate-intensity exercise.

Meanwhile, research published in Frontiers in Nutrition found that matcha supplementation in mice fed a high-fat diet resulted in reduced obesity and lipid accumulation [6]. The study suggested that matcha’s effects might be linked to its ability to modulate gut microbiota and bile acid metabolism, thereby influencing the gut–liver axis.  

Plus, according to a meta analysis on matcha’s health benefits, the catechins and caffeine present in matcha can enhance thermogenesis [7]. This means it can potentially increase your body's energy expenditure (i.e. calories burned) even at rest, which may contribute to weight loss.

While regular green tea has a similar, metabolism-boosting effect, research suggests that matcha tea in particular burns 3 times as many calories [8].

Other health benefits of matcha

Being loaded with antioxidants, matcha green tea extract has plenty of other beneficial effects beyond weight loss. This is why it has long been used in Japanese tea ceremonies, in a ritual that celebrates harmony between mind, body and soul.

Some of the many health benefits include:

Balances blood sugar

Matcha is rich in natural plant compounds called catechins — particularly epigallocatechin gallate (EGCG) — which has been shown to improve insulin sensitivity and reduce blood sugar spikes.

A study published in Scientific Reports found that green tea catechins can significantly lower fasting blood glucose levels and improve insulin function in those with metabolic disorders [9].

Protects against type-2 diabetes

Chronic high blood sugar levels contribute to insulin resistance, a major risk factor for type 2 diabetes. Research shows regular consumption of green tea, including matcha, may lower the risk of developing diabetes.

A study in Diabetes & Metabolism Journal found that individuals who consumed green tea regularly had a lower likelihood of developing metabolic syndrome [10].

Natural energy boost

Matcha provides a unique combination of caffeine and L-theanine, an amino acid known to promote relaxation without drowsiness.

A study in the Journal of Functional Foods found that L-theanine in matcha improved attention and cognitive performance while reducing stress-related markers. So, it's perfect for drinking during a big day at the office.

Ways to add matcha to your diet when on a weight loss journey

Keen to experience this matcha green tea weight loss for yourself? Here are some easy ways to add drinking green tea into your daily routine.

Switch out your daily java

Some people prefer drinking matcha green tea over coffee, because it gives them an extra boost of focus without the jittery side effects. This is thanks to the L-theanine counteracting the stimulating effects of caffeine.

Not only does this give you a cleaner, sustained energy boost, it can aid your weight loss efforts — as it's kinder on your adrenals, which means your body is less likely to cling to stubborn stomach fat.

If you do choose to drink matcha and coffee or black tea, take care not to overdo it — as they do all contain caffeine (and you don't want to be up staring at the ceiling at 3am).

Be mindful with your milk

While matcha powder by itself has very few calories (about 5 per teaspoon), things can begin to add up once you add milk. Typically, you should only need a little dash to balance out the bitterness of the matcha.

But, when you do, remember not all milks are created equal. Choices like skim milk and unsweetened almond milk tend to be on the low side, while coconut milk, oat milk and full-cream cow's milk are creamier but higher in calories.

You can also do it the traditional way and drink it with just cold or hot water (perhaps adding a sweetener like stevia or some honey or lemon if you need it).

Use it as an energy-boosting snack

There's no rule to say you necessarily have to drink your matcha! It can also make for a weight loss-friendly snack.

If you're into healthy baking, you could also enjoy making it into a snack bar with other ingredients like oats, cashew butter, dark chocolate and sesame seeds.

Enjoy the foods and drinks you love with Juniper

While matcha is undoubtedly an incredible beverage, there's no one food or drink that guarantees you lose weight. Ultimately, weight management comes down to a combination of overall lifestyle and biological factors, like hormones and your metabolism. If you feel like the latter is working against you, it may be time to look into a more holistic approach.

With Juniper's Weight Loss Reset Programme, we combine weight loss medication with dietitian-led health coaching and tracking, so that you can lose weight and reach your goals for good.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss medications that mimic the GLP-1 and GIP hormone respectively to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. These clinically backed treatments help members experience up to 20% body weight loss.

Plus, we have a team of expert dietitians and health coaches you can consult with, to help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for sustained weight loss, rather than a quick-fix solution.

This means you can continue to enjoy the things you love in moderation without ever feeling deprived. And yes, that includes those incredible matcha pancakes you saw your favourite food blogger eating.

Ready to see if Juniper is right for you? You can check your eligibility here.

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