Is Matcha Green Tea Good for Diabetes?
People across the country have been ditching their daily coffee for a bright green caffeinated beverage called matcha. Are you curious about whether matcha lives up to all the hype? In this article, you will read all about what matcha is, learn about its health benefits and potential downsides, and find out whether matcha green tea is good for diabetes.
What is matcha?
Matcha is essentially just green tea that has been grown differently, altering both its flavor and nutrient content.
The Camellia sinensis green tea plant is covered for about a month before harvest to block direct sunlight in order to boost chlorophyll content. This results in the distinctive deep green color of matcha.
Instead of drying the leaves as is done with other teas, the tea leaves are ground into a fine powder, resulting in matcha. As opposed to classic green tea where you steep a bag filled with dried tea leaves in hot water, you mix 1-2 teaspoons of matcha powder directly with hot water to make matcha tea.
You can experiment with different proportions of matcha vs water to find your desired amount of flavor and consistency. Many people will even pour a concentrated matcha mixture into their milk of choice, iced or hot, to prepare a delicious latte.
Since matcha comes in powder form, you can easily use it in many recipes to enjoy the flavor with some added health benefits outside of your typical matcha tea or latte.
Health benefits of matcha green tea
Rich in antioxidants
Matcha is rich in antioxidants called catechins, which counteract cellular damage within the body and help prevent the development of certain diseases.
One catechin in matcha called epigallocatechin-3-gallate is known for its anti-cancer properties, so drinking matcha may offer an effective layer to reducing cancer risk.
Because matcha powder is made from the whole leaves of the green tea plant, you obtain more of the antioxidant content from matcha than you do from dried green tea leaves steeped in water. In fact, you can obtain 137 times the antioxidant content by switching from bagged green tea to matcha green tea.
Enhances weight loss
Green tea has been connected to improved weight loss and maintenance. This may be due to increased levels of fat burning and enhanced energy expenditure with regular consumption of green tea.
Additionally, people who drink green tea habitually have been shown to have lower levels of body fat and smaller waists.
Drinking matcha, which is a more concentrated green tea, should also lead to these effects. If you need to lose weight, drinking 1-2 cups of matcha daily may help boost weight loss effects when paired with a healthy, well-planned diet and exercise regimen.
Diabetes prevention and management
Green tea consumption has also been linked to a lower risk of developing type 2 diabetes, which might be explained by its high antioxidant content and weight management properties.
In addition, drinking green tea is associated with lower fasting glucose levels, fasting insulin levels, and A1C. Reductions in these values are associated with better management of diabetes, implying that matcha consumption can benefit people with diabetes by helping with blood sugar control.
Heart healthy
Another benefit of the antioxidant content of matcha is that it can help prevent the oxidation of LDL cholesterol, helping to prevent the development of cardiovascular disease.
Overall, green tea consumption has been tied to lower levels of “bad” LDL cholesterol and triglycerides. This is another reason matcha green tea has been associated with a lower risk of heart disease or stroke.
This is especially good news for people with diabetes who are at a higher risk of developing heart disease.
Boosts cognitive function
Matcha consumption may even help boost brain function by improving attention, memory, and reaction time. Supplementing matcha has even been shown to improve the cognitive abilities of the elderly.
These improvements may be partially due to the caffeine content. Matcha contains about 35 mg of caffeine per half teaspoon. However, matcha also contains L-theanine, which is known to work with caffeine to provide a more stable energy boost.
L-theanine also promotes relaxation and is commonly supplemented to reduce stress and anxiety levels. For these reasons, matcha is not typically associated with the caffeine-driven anxiety that some people experience when drinking coffee.
Downsides of matcha
If you’re not making your matcha at home, you will probably be shocked to find out how much sugar comes in your matcha latte from your local coffee shop. This is because many coffee shops use pre-sweetened matcha powders. A grande matcha latte from Starbucks, for example, contains a whopping 32 grams of sugar (about the same amount of sugar you would find in soda)!
Whether you have diabetes or are watching your blood glucose levels, the sugar content is definitely something you should be aware of. If you’re ordering a matcha tea when out and about, you can always ask if the matcha is pre-sweetened or contains added sugars before placing your order.
Another downside is that quality matcha can be quite expensive. However, you will want to stick to ceremonial grade matcha as opposed to culinary grade matcha to get the best flavor and quality when using it as a beverage.
In addition, although matcha is safe to consume in moderation, drinking too much matcha means you are also drinking a lot of caffeine. High doses of caffeine can head to headaches, digestive issues, mood issues, insomnia, and heart palpitations. And caffeine may also have a negative impact on blood sugar levels.
When consumed in excess, matcha may contribute to liver or kidney toxicity due to the high concentration of plant compounds. Some people have even shown signs of toxicity after 2 cups of matcha or 6 cups of green tea daily. So before jumping on the matcha trend, discuss with your physician if this drink is safe for you.
Because you consume the whole leaf, matcha may also contain contaminants like heavy metals and pesticides. Be sure to look for third-party tested matcha brands, or opt for organic. For those with liver or kidney problems, it may be a good idea to limit or avoid matcha and green tea.
For these reasons, matcha is best purchased from a qualified third-party tested brand and consumed in moderation, no more than 1-2 cups per day.
Caffeine in matcha green tea
Matcha contains a moderate amount of caffeine, with 60-70 mg per 8 oz serving. Most people can safely consume up to 400 mg of caffeine daily, but this rule doesn’t apply to everyone.
Although a cup of matcha typically has less caffeine than a cup of coffee (with 60-155 mg of caffeine), some people are sensitive to the caffeine content of matcha. Pregnant women may also want to avoid matcha due to its moderate level of caffeine.
For people with diabetes, caffeine can lead to spikes in blood sugar and increased insulin resistance. However, everyone is different, so checking your personal glycemic response to caffeine is the safest bet to ensure you know how caffeine impacts your blood sugar.
It is also important to avoid caffeine in the afternoon and evening, as it can disrupt your sleep and lead to cortisol increases that cause rises in blood sugar.
Remember that matcha is more than just caffeine. You are also getting a hefty dose of healthful antioxidants. If you need to reduce the amount of caffeine in your cup of matcha, you can always make a half serving and simply mix it with milk or extra water.
If you’re unsure how to proceed, speak with your dietitian or physician to determine how much caffeine is safe for you to consume.
The bottom line on matcha and diabetes
Matcha is green powdered tea that has been gaining popularity in western cultures, but just because it is trendy doesn’t mean it is the best choice for everyone.
Drinking matcha can allow you to reap some benefits including boosting your intake of protective antioxidants and even promoting a healthy body weight and blood sugar levels.
But, be wary of store-bought matcha green tea powders, as they can have a surprising amount of added sugars. Opt for third-party tested or organic brands to reduce your change of exposure to heavy metals and other contaminants.
Remember, matcha contains a moderate amount of caffeine. This means that people who are sensitive to caffeine, are pregnant, or have diabetes may want to avoid or limit the amount of matcha they consume.
Overall, matcha is safe to consume in moderation for most people. So, if you are a fan of matcha and have no underlying conditions, you can keep on sippin’ 1-2 cups daily.