Matcha and coffee both pack a punch when it comes to energy and potential health benefits – but which one wins for your body and lifestyle?
In this article, Plenish Nutritionist Katie Morley, dives into the differences of each beverage and helps you find your perfect match, according to your individual tastes, preferences and needs.
Matcha
Matcha is a vibrant powdered form of green tea originating from the leaves of the Camellia sinensis tea plant that has gained popularity in recent years, and is known for its distinct, earthy flavour and potent health benefits.
Matcha is different to regular green tea as it grows in the shade, which in turn increases its content of phytochemicals - beneficial plant compounds that may offer an array of health benefits. Matcha also typically contains a higher caffeine content than other forms of green teas but is lower in caffeine than coffee.
Below is a comparison of an average cup of each and their respective caffeine contents:
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Green tea: 23 mg to 49 mg caffeine
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Matcha: 38 mg to 89 mg caffeine
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Coffee: 100 mg to 120 mg caffeine
Possible Health Benefits of Matcha
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Anti-inflammatory - Matcha contains high levels of antioxidants, particularly epigallocatechin gallate (EGCG) and polyphenols, which may help to reduce oxidative stress and overall inflammation in the body. Long-term inflammation in the body may lead to increased risk of developing chronic diseases, so it’s important to manage inflammation where possible.
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Energy Booster - Matcha contains caffeine but thanks to its L-theanine content (an amino acid that has a calming effect on the body), it enhances alertness and focus in a gradual, long-lasting way compared to coffee.
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Better Brain Function - Matcha’s combined caffeine and L-theanine content may improve focus, attention and memory, while its antioxidant content may protect the brain against age-related decline and neurodegenerative diseases.
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Weight Management - Matcha may support healthy weight management by supporting metabolic health and possibly facilitating fat burning.
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Stress Management - Matcha’s L-theanine content may promote a sense of calm and reduce levels of stress, potentially leading to improvements in mood and mental well-being.
Coffee
Coffee is one of the most popular beverages that many of us know and love for helping to rev-up our energy levels and support sustained focus, and is simply made from roasting coffee beans.
It’s worth noting that coffee in its original form - free from added creams and sugar syrups - may offer a myriad of potential health benefits, particularly when consumed in moderation. If you enjoy coffee regularly, aim for black or filtered versions rather than the latest trendy frappucino, which are typically high in refined sugar and saturated fats, and can have the opposite effect on your long-term health and well-being.
Possible Health Benefits of Coffee
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Energy Booster - Coffee can help improve energy levels due to its caffeine content, which is a stimulant that affects the central nervous system. Caffeine works by blocking the effects of adenosine, a neurotransmitter that promotes sleepiness, leading to sustained alertness and reduced fatigue.
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Mental Health Support - Some studies have found a link between moderate coffee consumption and lower risk of depression and anxiety, possibly due to caffeine influencing feel-good neurotransmitters in the brain such as dopamine and serotonin.
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Weight Management - Coffee may increase our metabolism, aid in fat burning and support gut health, of all of which may be beneficial for weight management.
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Gastrointestinal Health Support - Coffee, when consumed in moderation, may positively impact gut health and digestion by altering gut microbiota, however, excessive intake can be negative, especially for those with sensitive stomachs or pre-existing gastrointestinal conditions.
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Enhanced Endurance - The caffeine content in coffee may improve athletic performance by increasing focus, reducing perceived effort, and increasing time to exhaustion. According to research, it is recommended to consume caffeine 30-60 minutes before exercise to allow for adequate absorption into the bloodstream.
What About Yerba Mate?
At Plenish, we love a frothy coffee or matcha in the morning – it's a ritual. But in these warmer months, or once the afternoon hits, we've been reaching for our new Ginger Energy shot. A natural caffeine kick (from Yerba Mate), paired with supporting vitamins B12, C, and Iron, all for a balanced lift – it's a new favourite to keep in the fridge.
Author: Plenish Nutritionist, Katie Morley
DipNT, mBANT, mANP, CNHC
Email: katiemorley@holsome.uk
Website: www.holsome.uk