“This cultivation method not only deepens the flavor, but dramatically boosts levels of chlorophyll and powerful compounds called catechins, creating a more concentrated source of plant-powered nutrition,” Stacey Woodson, MS, RDN, LDN, registered dietitian, told Health.
Matcha contains a range of plant compounds and antioxidants, including L-theanine, chlorophyll, and catechins—a group of antioxidants that encompasses epigallocatechin gallate (EGCG). These nutrients help reduce inflammation in the body, support immunity, boost cognition, aid detoxification, and encourage cardiometabolic health.
But is it good for weight loss? Keep reading to find out.
What the Research Says About Matcha and Weight Loss
Plenty of research supports that matcha can aid in weight loss.8910 This is due to the unique combination of nutrients it offers.
“The dynamic duo of catechin epigallocatechin gallate (EGCG) and caffeine in matcha work synergistically to potentially boost metabolism, enhance fat oxidation, improve insulin sensitivity, and naturally curb appetite.” —Woodson
Matcha also supports your gut microbiome.1516 Additionally, a 2023 randomized control trial linked matcha to decreased fatigue and improved muscle adaptation after resistance training—further supporting weight loss-related pursuits.
That being said, matcha is not a magic bullet and won’t be a weight-loss miracle on its own. While compelling research supports matcha’s potential to aid in weight loss, it should still be viewed as playing a supporting role alongside a healthy lifestyle. “Healthy weight loss is best supported by a balanced diet, adequate hydration, and regular physical activity. While not necessary, matcha can be enjoyed as part of this overall approach,” Woodson added.
How to Use Matcha Wisely (and Who Shouldn’t)
If you’re curious about adding matcha to your daily routine for any of its purported benefits—including weight loss—here are some tips to help you get started:
How Much
The amount of matcha you should consume daily can vary depending on your goals.
“For most people, one to two servings per day (about 1/2 to one teaspoon of high-quality matcha powder) is enough to experience the benefits without overdoing it on caffeine—each serving provides around 30 to 70 milligrams (mg) of caffeine, depending on quality and preparation,” Bianchini suggested.
Matcha Supplements Vs. Matcha Powder
Though the market is flooded with matcha-infused dietary supplements, both dietitians agree that opting for matcha in its whole-food form is best. “Matcha supplements may offer convenience and concentrated antioxidants, but I recommend sticking with the traditional beverage. Some studies have linked high doses of EGCG—over 338 milligrams per day—to potential liver injury, a risk not typically associated with drinking matcha in its natural form,” Woodson explained.
Choosing matcha powder over a supplement also ensures that you’re consuming all of its nutrients—and reaping their synergistic benefits—rather than isolated compounds or nutrients, as is often the case with supplements.
What to Look For
Choose ceremonial-grade matcha, the highest-quality whole-food matcha option available. You can make traditional tea or latte, or add it to smoothies and even baked goods.
Also, be careful of add-ins. Oftentimes, matcha drinks and baked goods contain added sugar that can undermine your weight loss goals. So, be mindful of what’s mixed into your matcha—either going lighter on the sugar, opting for a sugar-free alternative, or enjoying it plain.
Who Should Avoid Matcha
Matcha is generally safe for most people to consume. However, if you’re sensitive to caffeine, it may be best to limit your intake or opt for regular green tea, which contains less caffeine than matcha.
Some individuals may experience gastrointestinal symptoms like gas or bloating from matcha, so start slowly if you’re new to the beverage. Additionally, the catechins in matcha may interact with certain medications, so be sure to consult your doctor before starting if you take prescription drugs.
The Bottom Line: Can Matcha Help With Weight Loss?
Research shows that matcha’s impressive nutritional profile can support weight loss; however, it’s not a miracle cure.
Matcha can support weight loss or management when combined with healthy, balanced eating, regular activity, and consistency.
If you take medications, be sure to speak with your healthcare provider before regularly consuming matcha, start slow, and opt for whole-food, ceremonial grade matcha powder for the most delicious, nutritious at-home culinary creations.
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