Green tea vs matcha: which one is better for weight loss?
Both matcha and regular green tea come from the Camellia sinensis plant - as do all other green teas. Experts have suggested that the caffeine and epigallocatechin gallate (EGCG) - both found naturally in matcha and green tea - may actually have a synergistic effect when it comes to reducing body weight by increasing energy expenditure and fat oxidation, reducing fatty acid production, and decreasing fat absorption.
The key differences between matcha and regular green tea are due to the way it is grown and processed. The bushes are covered before harvest as the shade stimulates an increase in chlorophyll levels, which in turn causes the leaves to become a darker shade of green and increases the production of amino acids. Once harvested, the dry leaves are finely ground using stone mills, producing a fine, bright green powder. This powder contains 100 percent of the tea leaf, which when consumed provides a more concentrated source of nutrients compared to regular green tea in which the leaves are steeped in water. One cup of matcha, made from one teaspoon of powder, generally contains about 70 mg of caffeine which is nearly double that of a cup of regular green tea, as well as around 137 times the EGCG - the most active polyphenol - of steeped green tea.
According to a study in the American Journal of Clinical Nutrition, green tea may play a role in the optimisation of body composition via the stimulation of both thermogenesis and the oxidation of fat. Since matcha is simply a variety of green tea, it possesses the same health benefits. However, as matcha has a more concentrated antioxidant profile, a single cup of matcha may be equivalent to about 3 cups of regular green tea. As a result, you can consume less matcha to obtain the same benefits as regular green tea.
For optimal weight loss, matcha should be consumed daily and combined with an appropriate nutrition and training program. Many studies show that consecutive and long term use catechin and EGCG consumption significantly reduce body fat accumulation and enhance fat oxidation. However, it is not recommended to drink more than 2 cups of matcha per day as it contains extremely large amounts of many plant compounds, and may contain contaminants from the soil or environment.
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