Accurate Education - Matcha Green Tea

“Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves – slowly, evenly, without rushing toward the future; Live the actual moment. Only this moment is life” – Japanese proverb

An Anti-Inflammatory Diet:

Matcha Green Tea

Green tea is one of the world’s favorite teas, second only to black tea, and probably the healthiest tea one can drink. Because of its popularity and unparalleled nutrient profile, Matcha Green tea, the superlative form of green tea, is the focus of this page while other teas will be discussed as well.

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Definitions and Terms Related to Pain

Green Tea

Green tea comes from the same plant (Camellia sinensis) as black tea, but it is processed differently. Immediately after harvesting, green tea leaves are steamed and dried before the leaves can oxidize and turn brown (which is what happens with black tea). This quick-drying process helps bring out some of green tea’s healthiest and flavorful properties while at the same time locking in the vibrant green color.

Unlike green tea made by brewing the leaves in hot water, Matcha green tea is made from finely ground powdered green tea leaves that is prepared by simply adding water without the need for brewing.

Matcha Green Tea

Historically, over a few centuries, Matcha evolved from being used for religious ceremonies in temples to being a luxury commodity, produced in limited quantities and reserved for the nobility. Gradually it gained popularity among the samurai class and finally among the general public. The traditional Japanese tea ceremony embodies the cherished values of harmony, respect, purity, and tranquility. The ceremonial preparation and serving of Matcha are revered rituals, symbolizing an important cultural practice.

In recent years, Matcha has grown in popularity world wide. Of the variety of green teas, Matcha green tea is one of the best tasting and most healthful. It is a traditional form of Japanese tea that has been consumed for centuries for its unparalleled health benefits due to its abundance of vitamins, minerals and antioxidants equivalent to 10 cups of brewed green tea in addition to its healthy content of dietary fiber.It is the form of Japanese green tea historically used in the traditional tea ceremony as well as in various food products.

There are several aspects of Matcha green tea that set it apart from others. Because Matcha tea is prepared from powdered leaves, all of the nutritional components of the leaves are consumed completely, unlike with brewed tea that is prepared from loose leaves where only the components extracted from the steeping of the soaked leaves is consumed. As a result, powdered matcha is dissolved in water, it produces up to 10 times more catechins than the loose-leaf form of green tea.

Additionally, Matcha green tea is uniquely grown, harvested and processed to produce a tea that that stands apart from other teas (see below) providing exceptional nutritional value and health benefits.

Benefits of Matcha Green Tea

Foremost, Matcha is prized for its rich flavor while promoting alertness and focus.

Matcha contains caffeine (about 1/3 that of coffee) and high amounts of an amino acid, theanine, which has relaxing effects that balance caffeine but also enhances cognitive function including improving attention, focus and memory without the jitteriness of coffee. Additionally, Matcha has an abundance of compounds known as catechins that have many therapeutic benefits and matcha tea has the highest content of catechins of any tea.

Research has identified a wide range of potential health benefits, both immediate and long term.

Potential benefits currently attributed to ingestion of Matcha green tea:

Cognitive – Drinking Matcha green tea enhances attention, memory and focus due to the synergistic action of the moderate levels of caffeine and theonine
Anti-Inflammatory & Antioxidant – The catechins in green tea have antioxidant as well as anti-inflammatory effects by blocking excessive production of cytokines and suppressing inflammatory pathways.
Pain Benefits – Acute & Chronic – In concert with their anti-inflammatory activities, the catechins in green tea reduce oxidative stress to suppress the peripheral and central sensitization that drive the transition of acute to chronic pain and magnify the experience of chronic pain over time.
Metabolic Benefits – Matcha green tea facilitates weight loss by reducing appetite and it may help preferentially help reduce visceral fat.
Cardiovascular Benefits –The catechins in Matcha, by lower blood pressure and cholesterol levels along with their antioxidant and anti-inflammatory effects, may reduce the risks for stroke and heart disease.
Metabolic Benefits – Consuming matcha with a high-fat diet reduces food intake and weight gain, improves blood sugar and reduces inflammatory cytokines and reduced oxidative stress. These benefits may result in reduced vulnerability to the development of type-2 diabetes.
Anti-Cancer Benefits – There is good evidence that the catechins in Matcha may help prevent certain cancers, including breast, lung, pancreatic and prostate cancers. There is also evidence suggesting they may suppress cancer growth as well.
Neurodegenerative Benefits – The catechins may help in preventing and treating neurodegenerative diseases, including Alzheimer dementia and Parkinson’s,. They may inhibit tau protein phosphorylation, amyloid beta aggregation, and release of apoptotic proteins, processes that are associated with Alzheimers. Their abilities to chelate metal ions and scavenge free radicals also have the potential to help neurodegenerative disorders.

Overall, the evidence for therapeutic benefits of matcha tea are largely based on preclinical and animal research with limited human studies is consistent but additional human research is needed to verify these benefits.

How Matcha is Produced

The production of high quality matcha green teas requires a strict set of steps to be followed. These production steps limit the bitterness and maximize the smoothness and sweetness of the tea along with assuring the most nutritional value.

Cultivation

The cultivation of the tea plant is grown in shade, cut off from direct sunlight so that it produces more chlorophyll to compensate for the lack of sun energy which imparts a more intense jade green color to the tea.The shading also produces more caffeine and theanine in the leaves.

L-theanine (hereafter referred to simply as theanine) is a unique amino acid found almost solely in tea plants and the main component responsible for the exotic taste of Matcha. It is also responsible for the sense of relaxation attributed to drinking Matcha and helps balance the stimulating effects of the caffeine. Together with caffeine, theanine has a synergistic positive beneficial effect on attention and focus.

Picking

When the young tea plant first produces its green sprouts at the top of the tea plant, the farmers’ pick only the top 3 leaves of the tea plant to use in the matcha. The top leaves are the youngest on the tea plant and have a sweeter flavor with less bitterness and have higher concentrations of nutrients.

Steaming

As soon as tea leaves are picked, they will naturally begin to oxidize and turn from green to black. In order to stop this process and maintain the grassy flavors and nutritional benefits of the tea, the leaves are steamed to deactivate the enzymes that cause oxidation.

De-stemming

Once the leaves for matcha are picked, steamed and air dried, the stems and veins of the tea are removed to maximize taste and maintain the highest concentration of nutrients.

Grinding to Powder

Once the stems and veins of the tea are removed, the leaves are put into a stone mill and ground into a fine powder. The producers of matcha prefer stone for this process, because contact with metal will alter the flavor and if the grinding is done too quickly, heat will be created and alter the matcha. It takes approximately 1 hour for the stone mill to produce 50 grams of highest grade matcha. The result is a powerful, vibrant green tea that is sweet, savory and loaded with caffeine and theanine, providing a calm yet alert experience.

Storage

Another factor affecting quality of flavor, color and aroma is storage. The harvest year of the leaves is often less important than the age of the Matcha since grinding. In fact the best leaves are allowed to age 6-12 months in order to allow the catechin to breakdown and reduce bitterness of the tea. But once ground into powder the matcha loses flavor, color and aroma quickly—even with proper airtight, dedicated refrigerated storage, one can notice a difference in color and aroma after 6 months (so the best Matcha often have 6-month “best by” dates) although 12-month “best by dates are standard.

Nutrient Content of Matcha

Please note: All values noted below regarding the amounts of a nutrient are always estimates that represent likely averages. In any natural product, the amounts of any particular nutrient is going to vary based on a near-infinite number of variables that cannot always be identified or measured.

All green tea has varying levels of sweet, umami, astringent, and bitter tastes, according to blend and variety. The sweet and umami tastes are said to result from the presence of theanine and glutamate, both types of amino acid, the astringent taste from catechins, and the bitter taste from caffeine.

Regarding therapeutic effects also, the primary constituents found in Matcha Green tea that contribute to its distinctive identity include:

Caffeine
L-Theanine & Glutamate
Catechins

Caffeine

Ceremonial Matcha powder contains about 32 mg of caffeine per gram. A typical serving of Ceremonial Matcha is made with 1/2 1o 1 teaspoon (1-2 grams) of powder, so a typical serving of Ceremonial Matcha contains about 32-64 mg of caffeine respectively, or about 1/3 to 1/2 that of a typical cup of coffee. The caffeine content of Matcha will depend on the grade of Matcha which is determined by the age of the leaves when picked and the degree of exposure to the sun during its growth. The amount of caffeine diminishes as the leaves age or exposed to sunlight.

Caffeine

- Ceremonial Matcha (31 mg/gm)
- Culinary Matcha (26 mg/gm)
- Brewed green tea (23 mg/gm)

L-Theanine (abbrev. theanine) – Theanine is a non-protein amino acid that is unique to the tea plant. Matcha can contain up to five times more theanine than regular green tea. L-theanine is considered a glutamate analog because it shares a similar chemical structure with L-glutamic acid, meaning they have a similar molecular backbone, making it a derivative of glutamate. Essentially, L-theanine can be thought of as a modified version of glutamate.

Theanine (and glutamate) is important for both adding a complex, deep rich flavor and for the experiential effects of Matcha. It is largely responsible for the “umami” flavor, generally considered in Japanese culture as the most desirable flavor. Umami translates as “delicious savory taste” in Japanese, and is a savory, meaty flavor that is one of the five basic tastes along with sweet, sour, salty, and bitter. Umami is also associated with foods like mushrooms, soy sauce, aged cheese, and fermented products like miso, which are all rich in glutamic acid, the primary compound responsible for the umami taste sensation.

Along with theanine, green tea contains a significant amount of another type of amino acid, glutamate, which also contributes to the pleasant, savory umami taste.

Theanine is also responsible for the relaxing effect associated with Matcha, an effect that balances the stimulating effect of the caffeine while maintaining the enhanced attention and focus experience of Matcha.

Theanine is purported to reduce cardiovascular and cortisol responses to acute stress by promoting the production of calming neurotransmitters, including serotonin and gamma-aminobutyric acid (GABA). This leads to a state of relaxation without inducing drowsiness that can reduce stress and anxiety levels.

The youngest leaves have the most theanine. As tea leaves grow older and and get exposed to sunlight, theanine is broken down, contributing to increased formation of catechins which results in diminished umami flavor and a somewhat increased bitterness that is associated with catechins. Matcha has an average of 36 mg of theanine (using 2 grams of matcha), depending on quality. High-quality matcha (like Matcha Kari) has been studied to have the highest l-theanine content among teas, with five times as much theanine as Sencha green tea (25 mg per cup), the most common Japanese loose leaf brewed green tea.

Theanine

- Ceremonial Matcha (10-20 mg/gm)
- Culinary Matcha (up to 6 mg/gm)
- Brewed green tea (6-7 mg/cup); black tea (5-6mg/cup); Oolong (6-7mg/cup)

Catechins

Catechins are a group of polyphenolic compounds classified as flavonoids that are found in plants and are best known for their antioxidant and anti-inflammatory properties. The amount of catechins in green tea varies based on the variety of the tea, the growth history and its processing and will naturally vary from sample to sample.

Total Catechins

- Ceremonial Matcha (125 GAE mg/gm)
- Culinary Matcha (142 GAE mg/gm)
- Brewed green tea (178 GAE mg/gm)

The four major catechins in green tea include:

- EGCg (epigallocatechin gallate) – the most abundant (70%)
- ECg (epicatechin gallate)
- EGC (epigallocatechin)
- EC (epicatechin)

The higher the concentration of EGCG, EGC, ECG and caffeine, the higher the antioxidant chelating properties and reducing power, as well as antioxidant free radicals scavenging power. EGCG shows the highest antioxidant activity with both mechanisms.

Of the four major catechins, research shows:

The antioxidant efficiency of chelating properties and reducing power increased in the order: caffeine < EGC < ECG < EGCG.
The antioxidant free radicals scavenging efficiency increased in the order: caffeine < EGC < ECG = EGCG

EGCg (epigallocatechin gallate)

While green tea is the most potent source of EGCG. high levels of it are also found in black tea, red wine, cocoa products, grapes, berries, and some nuts. EGCg is the most abundant (70%) catechin found in green tea. There is a lot of misinformation regarding the levels of EGCG in Matcha and other teas and there is a large variance depending on the quality of the product as well as the age and storage conditions.

Absorption and Metabolism of Tea Catechins

EGCG has poor bioavailability, meaning that only a small amount of EGCG is absorbed into the blood and tissues after drinking matcha. Catechins are known to bind to various proteins such as albumin (found in eggs & meat) and casein (found in dairy products) to form complexes which may limit their absorption. Human studies indicate that the green tea catechins EGCg and ECg especially, can be markedly less absorbed than those of EGC and EC if the Matcha is ingested with a meal containing protein.

To enhance absorption, it is recommended to drink Matcha on an empty stomach and suggested to fast overnight before drinking the tea in the morning to achieve the highest blood levels. There is very weak evidence that suggests drinking Matcha along with a supplemental dose of vitamin C may enhance absorption.

There is also weak evidence that a diet rich in fermented foods or supplementing with Lactobacillus probiotics (i.e. Lactiplantibacillus Plantarum) may reduce the impact of dietary proteins complexing with catechins and their subsequent reduction of catechin absorption. (See Gut Microbiota).

After consumption, EGCG blood levels peak within 1.7 hours.and the half-life is about 5 hours.

Dosing of EGCG

Research evaluating clinical effects of EGCG commonly use a dose of 400mg – 800 mg/day of EGCG supplements. It is believed that doses higher than 800 mg/day may be associated with more gastrointestinal side effects including nausea and may be toxic to the liver while offering no benefits. A typical cup of Matcha using 1/2-1 tsp of powder will typically provide between 30-60 mg of EGCG so no concerns of toxicity are raised.

Drug Interactions with EGCH

Definitive research is lacking, but there is evidence that EGCG and the other catechins in Matcha may inhibit some enzymes (Cyp 1A, Cyp 29 and Cyp 3A) in the liver and intestine that metabolize prescription medications, so cautious observation for changes in a medications effects should be engaged. High intake of Matcha should be avoided when taking warfarin or other anticoagulants.

Lesser Compounds found in Matcha

Chlorophyll

Chlorophyll is the plant pigment that gives the deep green color to Matcha and is abundant in the young leaves of Matcha enhanced by early growth in shade. It may provide other health benefits as well. Matcha tea leaves before powdering)have over 25% more chlorophyll per gram more than classic green teas.

Amino Acids

While all green teas contain a range of amino acids, Matcha contains far more than other green tea types. Together with theanine, the amino acids in Matcha, especially L-arginine (abbrev. arginine) and glutamine provide the calming and stress-reducing effects that Matcha is known for.

Other amino acid in Matcha with lower concentrations include GABA, L-serine, L-lysine, L-threonine, L-leucine, and L-asparagine.

Rutin

Rutin or Vitamin P (not a real vitamin) is an important flavonoid in Matcha. Rutin is a powerful antioxidant with potential benefits against cancer, inflammation, and hypertension. Matcha is richer in rutin than buckwheat, which is considered the top source of this flavonoid.

Quercetin

Quercetin is another flavonoid found in Matcha that is higher in matcha than in other green teas. It provides antioxidant, anti-inflammatory and neuroprotective properties.

Vitamins

Matcha contains twice as much Vitamin C and Vitamin K than other green teas, along with Vitamin A and Vitamin E. Matcha is a good source of Vitamin C. with a single serving containing more than 10% of the RDA for Vitamin C. Matcha powder also contains Vitamins B1, B2, B3, and B6.

Pigments

Besides chlorophyll, Matcha contains other pigments such as beta carotene that converts to Vitamin A and lutein at concentrations double the amount found in other green teas.

Minerals

Matcha contains a range of minerals. Five (5) grams of Matcha provides up to 19% of the RDA of manganese. It also contains potassium, magnesium, iron, zinc, phosphorus and calcium.

Other Nutrients in Matcha Green Tea (per 1 gm of powder)

The fiber content of Matcha, mostly insoluble is high (52%) in comparison, the fiber content of wheat bran is 50%, wheat germ (15%) linseed (27%). The total protein content of matcha is also high (17%)., in comparison, similar amounts can be found in tofu (14%) and buckwheat groats (13 %).

In 1 cup of Matcha Green Tea (1/2 tsp powder = 1 gm):

Fiber (52%): 1/2 gm (95% insoluble, 6% soluble)
Protein (17%): 0.17 gms
Fats (7%): Unsaturated fatty acids (83% w/ 65% omega-3), saturated (17%) Total fats = 0.07 gms = 70 mg. The highest omega-3 PUFAs are linoleic acid and α-linolenic acid (30-40 mg).
Soluble components (30–40%): Caffeine, polyphenols, amino acids, saponins
Catechins: 15-35 mg (Culinary – Ceremonial); c/w 37 mg (high grade 100% unroasted dark chocolate)
Minerals: Potassium (27 mg), magnesium (2.3 mg) calcium (4.2 mg), phosphorus (3.5 mg)

Grades of Matcha

Traditionally, there are two grades of Matcha, Ceremonial and Culinary. Ceremonial Matcha is made from the earliest, first harvest of the youngest tea leaf sprouts in early spring when caffeine and theanine are at the highest levels. Tea leaves processed into Culinary Grade matcha are harvested later in the season so these tea leaves are somewhat older and larger than the younger tea leaves reserved for Ceremonial Grade matcha.

Because the older leaves have less chlorophyll, the color of Culinary Matchacan be a slightly less vibrant but is still a beautiful green. Additionally, as they have been exposed to more light, the caffeine and theanine content are reduced by oxidation which contributes to a higher catechins content in the leaves. These catechins impart a stronger and somewhat bitter flavor compared to the more delicate flavor of Ceremonial Matcha, but catechins are powerful antioxidants and are responsible for most of the health benefits of green tea.

Ceremonial Matcha vs. Culinary Matcha

So there is a trade-off between Ceremonial Matcha and Culinary Matcha: Ceremonial Matcha offers a more delicate flavor and slightly greater benefits related to somewhat higher caffeine and theanine content, but less antioxidant benefits related to somewhat lower catechin content.

Importantly however, both grades of Match tea are still rich in catechins and theanine and both offer substantial health benefits. Culinary Grade matcha is often referred to as “lower quality” than Ceremonial Grade but this in no way means that Ceremonial Grade is better than Culinary Grade; they each are just different. Because of the more costly processing of the smaller leaves, Ceremonial Grade is more expensive than Culinary Grade.

Matcha Powder: 1 standard scoop = 1/2 tsp = 1 gm

Ceremonial Matcha

Flavor Profile: Exceptionally Smooth with mild nuttiness & umami notes
Caffeine: greater than Culinary (30-40 mg/gm Matcha = 1/3 cup of coffee)
Theanine: greater than Culinary (10-20 mg/gm Matcha)
Catechins: less than Culinary. ECGC (30-35 mg/gm Matcha)

Culinary Matcha

Flavor Profile: Earthy, with Sweet Nutty & Umami Notes
Caffeine: less than Ceremonial (16-24 mg/gm Matcha = 1/4 cup of coffee)
Theanine: less than Ceremonial (up to 6 mg/gm Matcha)
Catechins: greater than Ceremonial

Matcha Green Tea vs Brewed Green Tea

First, since teas vary significantly depending on a wide number of variables, one can only make generalizations regarding differences between them. Most importantly though, when comparing Matcha green tea to brewed green tea, meaningful measures of components must take into account that Matcha is ingested as a slurry with full available components taken in whereas with brewed teas, only the water extractions of each component are taken in.

A 2023 study evaluated the content of polyphenols and caffeine in commercial brewed and Matcha green teas using extracts that enabled a direct comparism of ingestible amounts of the catechins and caffeine in the different teas. The total phenolic content (TPC) was measured for the green teas in this study using assays which quantified the total concentration of phenolic compounds (catechins) measured in Gallic Acid Equivalents (GAE), a measure used to express the antioxidant capacity of a substance, while also providing an estimate of the sample’s ability to scavenge free radicals, as measured in ORAC values (the Oxygen Radical Absorbance Capacity.

Total phenolic contents (TPC) were statistically very different among tea samples with bagged teas having higher average TPC values (178 GAE mg/gm) than both culinary (142.49 GAE mg/gm) and ceremonial (125.7 GAE mg/gm) matcha. These findings are consistent with the methods of production of Matcha teas that are directed at limiting catechin levels due to their impact on the flavor of the teas.

Also, consistent with the role of catechins as antioxidants, teas with the highest antioxidant capacities (highest ORAC values) also had the highest c0ncentrations of catechins (TPC values). That being said, they measured significant differences of antioxidant capacities between varieties and brands of both Matcha and brewed teas.

Among green tea catechins, EGCG is known to be one of the strongest free radical scavengers (a reflection of antioxidant capacity) yet the ORAC antioxidant capacity for EGCG in this study was lower than that of EC (epicatechin gallate). Together, these results suggest that the greater antioxidant properties observed for green teas relate to the amount of the EC within these products, even though other catechins such as EGCG and EGC may be present at much higher concentrations. However, a 2022 publication calls into question the accuracy and ambiguity of various antioxidant assays, leaving some uncertainty surrounding the conclusions presented.

Matcha (1 mg serving) vs Brewed Green Tea (8oz serving)

The form of green tea has a significant effect on total catechins, with bagged teas having higher average TPC values (178 GAE mg/gm) than both culinary (142 GAE mg/gm) and ceremonial (125 GAE mg/gm) matcha.

In this study, ceremonial matcha products had greater average caffeine content (31 mg/gm) than culinary matcha (26 mg/gm) and significantly higher caffeine concentrations than bagged green tea (23 mg/gm).

Caffeine

Ceremonial Matcha (31 mg/gm)
Culinary Matcha (26 mg/gm)
Brewed green tea (23 mg/gm)

Theanine

Ceremonial Matcha (10-20 mg/gm)
Culinary Matcha (up to 6 mg/gm)
Brewed green tea (6-7 mg/cup); black tea (5-6mg/cup); Oolong (6-7mg/cup)

Total Catechins

Ceremonial Matcha (125 GAE mg/gm)
Culinary Matcha (142 GAE mg/gm)
Brewed green tea (178 GAE mg/gm)

Preparing Matcha Tea for Drinking

Using the tradional method of preparing Matcha, the experience will be enhanced. A typical Matcha tea powder serving preparation includes 1/2 – 1 tsp (1 – 2 grams) with about ½ – 1 cup (125 – 250 ml) of hot water.

To best dissolve the powdered tea into the water, it is recommended to first place a strainer over an empty cup and place the powdered tea into the strainer, followed by pushing the powder into the cup through the strainer with the bottom of the spoon. This assures that there are no large clumps of powder that don’t get dissolved into the water.
The choice of water used to make the tea can actually make a difference. Hard water with high levels of minerals can interact with the cathechins in the tea, resulting in loss of flavor, reduction of antioxidants and browning of the green color. So it is best to use soft water or bottled water if your tap water is particularly hard. One can also use ionized water.
Heat water until steam first appears (140 – 160°F), but do not use boiling water which will damage the tea. Pour about 1/3 of the cup to start with (if you put too much water into the cup, it will overflow when you stir it), then stir using a traditional bamboo hand whisk or an electric frother to dissolve the powder into the tea while creating a pleasing, latte-like froth that enhances the texture and flavor of the tea. When you are finished with the initial stir and frothing, add the rest of the hot water to your cup, and gently stir.
One may add a small amount of milk and/or sugar to taste, but high milk levels may decrease the catechin and theanine levels.

Where to Purchase Matcha Green Tea

Unfortunately, Matcha is probably best obtained on-line. While no specific recommendations can be made the following websites appear to offer quality products. Each site provides instructions in how to prepare servings of Matcha and, interestingly, these instructions differ somewhat.

ElementMatcha.com

This site offers two versions of Organic Ceremonial and Superior Ceremonial Matchas. Additionally, they offer a Ceremonial Grade Matcha Starter Kit, that provides all the tools to facilitate the preparation of matcha and is highly recommended. The starter kit ($39.95) includes:

40 gm Organic Ceremonial Grade Matcha
Electric Whisk or Bamboo Whisk
Stainless Steel Sifter
Stainless Steel Serving Spoon

Nioteas.com

This site offers a wide variety of Ceremonial Grade Matchas with extensive evaluations of their characteristics at a wide range of prices. No starter kits are available but all the usual tools are. Also, this site offers a range Sampler Sets of Matchas at a wide range of prices.

Threeleaftea.com

This website offers Matcha and also Houjicha powdered green teas as well as a variety of flavored Matcha

Other Teas

Green Teas

There are many types if green teas aside from Matcha, each with their individual distinctions. Over the centuries the Japanese have developed a range of different green teas with the focus on the experience of ingesting the teas, including their tastes based on varying levels of sweet, umami, astringent, and bitter tastes. The Japanese people are skilled at selecting the right tea for every occasion, according to custom and tradition.

The sweet and savory umami tastes arise from the presence of two amino acids, theanine and glutamate, the bitter taste from caffeine and the astringent taste from the catechins. Since the astringency comes from catechines which are formed from theanine as the tea leaves age and/or get exposed to sunlight, there is an inverse relationship to the sweet and umami-rich theanine flavor and the astringency from the catechines. The balance of these components determine the overall impact of the tea’s flavor and experience.

The focus of the website is directed at the health aspects of green tea, not the flavor or other considerations. The therapeutic considerations of green tea are driven mostly by the catechin content but also the caffeine and theanine contents. Of all Japanese green teas, Matcha, Gyokuro, and Sencha are believed to be the highest condensed sources of catechins, particularly EGCG.

Gyokuro

Translated from Japanese, “Gyokuro” means “Jade dew” and is regarded as one of the highest quality Japanese green teas available. Like Matcha, Gyokuro tea leaves are carefully shaded for 20 days before being hand-picked. Also like Matcha, Gyokuro’s growing and processing technique provides a deep umami flavor, rich green coloring, and high chlorophyll content.

Like Matcha, Gyokuro tea is then steamed in order to stop the oxidation process and lock in the green colors and flavors of the leaves. However, after the steaming process is complete, unlike Matcha the Gyokuro leaves are then dried and rolled into tight needle shapes which retain the stems and veins.

Most commonly, these dried leaves are then used to prepare brewed teas although Gyokuro powder is sometimes made from Gyokuro tea leaves. Because Gyokuro powder includes stems and veins, it has a slightly lower caffeine and theanine content compared with Matcha powder.

Of the different types of green tea, the superior variety of premium Gyokuro green tea contains the highest levels of both theanine and glutamate, with 2.5 gms (2500mg) of theanine and 0.45 gms (450 mg) of glutamate for every 100 gms.

Per cup:

- Theanine 85 mg
- Caffeine 35 mg

It is often chosen to accompany traditional sweet foods.

Gyokuro serving preparation:

- Gyokuro is available as a powder or loos leaf
- One tea bag used to make an 8oz (~250 ml) serving of green tea. Steep for 2-3 minutes at a temperature range of 122-140F

Houjicha

Houjicha tea is made from the leaves of older, more mature tea plants that are larger so they contain less caffeine and theanine but more catechins. Houjicha is roasted in a pan after it is dried at a temperature of about 200 degrees Celsius and immediately cooled to become brown in color.

By roasting the tea, the caffeine is reduced and Hojicha becomes less bitter but it has lower levels of l-theanine and glutamate as well. Roasted tea made from the leaves of mature Houjicha tea bushes contain only 0.02 gms (22 mg) of theanine and 0.02 gms (17 mg) of glutamate for every 100 gm. This amounts to around 100 times less theanine, and around 25 times less glutamate compared to Gyokuro.

Per cup:

- Theanine 8 mg
- Caffeine <8 mg

Houjicha has savory aroma and clear, light taste. While premium green tea (Gyokuro) and green tea (Sencha) are generally chosen to accompany traditional sweets, this roasted tea is often selected for a refreshing after-dinner drink.

Sencha (loose-leaf) Green Tea

Sencha is a popular type of Japanese green tea cultivated from the upper leaves of the camellia Sinensis plant that has a mild grassy flavor with a slightly sweet twist. It is fully exposed to the sun when grown, and then the youngest leaves are processed quickly after harvest.

Sencha has about 1.5 gms (1500mg) of theanine and 0.2 gms (200 mg) of glutamate for every 100 gms of leaf.

Per cup:

- Theanine 25 mg
- Caffeine up to 70 mg

Typical serving for hot-brew preparation: 1 tsp (~4 gm) with 1 cup (~250 ml) of hot water (158-176F) and brew for 60 seconds.
Typical serving for cold-brew preparation: Place one or two tea bags in 1L (~33oz) of water and refrigerate overnight

Commercial Brewed Green Teas

As would be predicted based on the growing and picking of the tea leaves for Matcha teas that is directed at maximizing theanine and minimizing its conversion to catechins to reduce bitterness, Matcha tea has less catechins than brewed teas made with older and larger tea leaves exposed to sunlight during their growth.

Research confirms Gunpowder and bagged green teas generally exhibit higher total phenolic contents and greater antioxidant properties than culinary and ceremonial Matchas. EGCG and EGC are the predominant catechins found in all tea samples, and most green tea products (except 365 bagged tea) contained comparable levels of EGCG.

This study revealed that some of the lowest cost green teas – such as Pure Leaf gunpowder and Allegro, Twinings, and Lipton bagged teas – had particularly high levels of antioxidant capacities. As also expected, the results also demonstrated that less expensive culinary-grade Matcha green teas have higher total catecchins and antioxidant capacities when compared to higher cost ceremonial-grade matcha.

See: Commercial Brands Green Tea Catechins & Caffeine

Remember, ceremonial grade Matcha is produced to maximize a specific desired flavor and effects driven by higher levels of theanine and glutamine that contribute to the “umami” flavor and lower levels of catechins which tend toward bitterness.

Brewed Teas: Black Tea vs. Green Tea

Black tea and green tea come from the same plant, although differences in their processing result in differences in caffeine, color, and taste.

Caffeine: A cup of infused green tea contains less caffeine (25-33 mg)—than a cup of black tea that contains about 47 -50 mg of caffeine per cup (still less than the amount of caffeine you will find in a cup of coffee). Of course the longer the tea brews, the higher the caffeine content. Note, Ceremonial Matcha
Color: Once tea manufacturers harvest the green tea leaves, they gently heat them—usually with steam—which helps prevent high levels of oxidation. This process maintains green tea’s green color. In black tea production, the leaves undergo a longer oxidation process, also called the tea’s fermentation process. This gives black tea leaves their dark brown or black color.
Polyphenols: Since all teas derive from plants, they contain polyphenols—organic compounds that include flavonoids (such as catechins), tannins, and theaflavins. However, black tea and green tea contain different types and amounts of polyphenols. For example, green tea contains a high amount of epigallocatechin gallate (also called EGCG), the most abundant catechin found in tea, while black tea contains more theaflavins, which contribute a reddish color. Green tea also contains L-theanine, an amino acid that gives green tea its frothy flavor.

Black tea, brewed – Catechin profile::

Catechin 1.5 mg, Epicatechin 2.1 mg, Epicatechin 3-gallate 5.9 mg, Epigallocatechin 8 mg, Epigallocatechin 3-gallate 9.4 mg

Note: Decaffeinated black tea has almost all catechins removed

Oolong Black tea, brewed – Catechin profile::

Catechin 1.5 mg, Epicatechin 2.5 mg, Epicatechin 3-gallate 5.9 mg, Epigallocatechin 6 mg, Epigallocatechin 3-gallate 42.5 mg

White tea, brewed – Catechin profile::

Epicatechin 3-gallate 8.3 mg, Epigallocatechin 16 mg, Epigallocatechin 3-gallate 9.4 mg

Green tea, brewed (Decaffeinated) – Catechin profile:

Catechin 1.5 mg, Epicatechin 6 mg, Epicatechin 3-gallate 7.6 mg, Epigallocatechin 16 mg, Epigallocatechin 3-gallate 26 mg

Notes:

Decaffeinated tea has almost all catechins removed
Soft water is much preferred – the harder the water with higher alkalinity and more minerals, the larger amount of catechins will be reduced by as much as 50%. Also, the green color will turn brown.

Other Foods High in Catechins

Matcha green tea is not the only resource for obtaining catechins in ones diet, just one of the best. As noted above, brewed green tea and oolong tea can also be high but this depends on many variables and published charts depicting catechin content in foods vary widely.

Here are some alternative sources of food with high catechin content (mg/100 gm):

Dark Chocolate – The greater the cacao percent, the higher the catechin content, with 100% cacao chocolate being one of the highest food sources. In the production of chocolate, higher catechin content is found in unroasted vs roasted coffee beans but the difference ranges from 4-30% greater. Other differences in catechin content can be explained by factors such as plant variety, geographical region, degree of maturity and post-harvest conditions.

At the extreme end of dark chocolate with percentages of cacao in the chocolate exceed 70-80%, the chocolate becomes notably less sweet and more bitter. With 100% cacao dark chocolate, catechin content is maximal. Of note, one commercial 100% dark chocolate bar is labeled as sugar free with a 25 gm serving that provides 7 gms of fiber and 3 gms of protein @ 125 calories. Unfortunately, milk chocolate offers little catechin benefit and high content of sugar.

Nutrition of Chocolate (100 gms)

Dark chocolate (100% cacoa):

358 kcal, 27.6 grams of proteins, 21.8 grams of carbohydrates, and 11.6 grams of fats
Glycemic load = 4.4 (low).

Dark chocolate (85% cacoa):

539 kcal, 6.2 grams of proteins, 48.2 grams of carbohydrates, and 34.4 grams of fats.
Glycemic load = 9.6 (low).

Dark chocolate (70% cacoa):

549 kcal, 9.1 grams of proteins, 36.0 grams of carbohydrates, and 39.0 grams of fats.
Glycemic load = 9.0 (low).
Catechin content: 46-61 mg

Milk chocolate (10% – 50% cacoa):

(Varies): 535 kcal (2238 kJ), 8.0 grams of proteins, 59.0 grams of carbohydrates, and 30.0 grams of fats.
Glycemic load = 28.9 (high).
Catechin content: 0 mg

White chocolate – cocao butter (0% cacoa):

539 kcal, 5.9 grams of proteins, 59.2 grams of carbohydrates, and 31.1 grams of fats.
Glycemic load = 26 (high).
Catechin content: 0 mg

Source of commerical unroasted chocolate products: Raakachocolate.com

Carob

The carob tree (Ceratonia siliqua L.) is a flowering evergreen shrub widely cultivated in the Mediterranean and Middle East. The carob or carob pod is the edible fruit produced by the carob tree. It has a unique chemical composition with health-promoting properties. Carob is a similar tasting alternative to cocoa with natural sweetness that is commonly used as a substitute for chocolate. Compared with cocoa, carob is higher in fiber, lower in fat and calories, and contains no caffeine. Cocoa contains oxalates, compounds that reduce your body’s ability to absorb calcium. A diet high in oxalates also increases your risk of developing kidney stones and carob powder contains no oxalates.

These nutritional benefits may make it a healthier alternative to chocolate. However, while carob powder contains virtually no fat, it’s higher in sugar and carbs than cocoa powder and, unlike cocao, roasted carob powders have higher polyphenols levels than unroasted powders.

Carob is an abundant source of several beneficial substances, including dietary fiber, minerals, and polyphenols, including flavonoids (catechin, epicatechin, myricetin, quercetin and apigenin), and tannins. These polyphenols are natural antioxidants that can protect cellular components from oxidative damage and, as a result, reduce the risk of a variety of degenerative diseases related to oxidative stress. In particular, a reduction in cholesterol along with beneficial effects on the lipid profile of human blood have been reported in human trials. The purported anti-cancer, anti-diabetic, and neuroprotective properties of carob are mainly attributed to its polyphenols.

Nutrition of Carob (100 gms)

Carob Powder (100%):

212 kcal (887 kJ), 4.4 grams of proteins, 78.0 grams of carbohydrates, and 1.0 grams of fats.
Glycemic load = 11.7 (medium GL food).
Catechin content:

Source of commercial carob bars, included unsweetened versions: CarorbMe.com & www.missyjs.com

More Food Sources of Catechins (mg/100 gms)

Note Carob flour vs Cocao powder:

Carob flour – Catechin 50 mg, Epicatechin 3-gallate 30 mg, Epigallocatechin 3-gallate 109 mg
Cocoa dry powder (unsweetened, processed with alkali) – Catechin 36.7 mg, Epicatechin 3-gallate 56.7 mg,

Apples, Red Delicious (raw.with skin) – Epicatechin 9.8 mg
Blackberries (raw) – Catechin 37 mg, Epicatechin 4.7 mg
Cherries, sour, red (raw) – Epicatechin 3.8 mg
Cherries, sweet, red (raw) – Epicatechin 5 mg
Cranberries (raw) – Epicatechin 4.4 mg
Nectarines (raw) – Catechin 3 mg, Epicatechin 2.5 mg
Peaches (raw) – Catechin 5 mg, Epicatechin 2.3 mg
Plums, black diamond (raw with peel) – Catechin 17.6 mg, Epicatechin 2.4 mg, Epigallocatechin 13 mg
Plums (raw with peel) – Catechin 2.9 mg, Epicatechin 3.2 mg
Raspberries (raw) – Catechin 1.3 mg, Epicatechin 3.5 mg
Pecans – Catechin 7.2 mg, Epigallocatechin 5.6 mg, Epigallocatechin 3-gallate 2.3 mg

Note: Berries such as raspberries, blackberries and blueberries are typically sold in clear, square plastic containers that hold 6 oz (170 gms) of fruit.

Purchasing Supplements

To purchase supplements reviewed on this web site or discussed with Dr. Ehlenberger, a discount can be applied to usual commercial pricing by purchasing from Accurate Clinic’s online Supplement Store after acquiring the discount code from Accurate Clinic. Please note that Dr. Ehlenberger does not receive any financial rewards from sales through this store, it has been set up as a means to allow purchase of quality supplements more accessible and more affordable for his patients.

Accurate Clinic’s Supplement Store or, call Toll-Free: 877-846-7122 (Option 1)

Resources:

Online Resources for Nutritional Information

MyFoodData.com

MyFoodData.com provides nutrition data tools and articles to empower you to create a better diet. All data is sourced from the USDA Food Data Central.This site includes many tools related to nutrition including one that allows you to look up any food for a nutritional analysis, including commercial products,

The Nutrition Source

www.Nutrition.gov
Nutrition.gov provides easy access to vetted food and nutrition information from across the federal government. It serves as a gateway to reliable information on nutrition, healthy eating, physical activity, and food safety for consumers. Since dietary needs change throughout the lifespan, specialized nutrition information is provided about infants, children, teens, adult women and men, and seniors. Users can find practical information on healthy eating, dietary supplements, fitness and how to keep food safe. The site is kept fresh with the latest news and features links to interesting sites.

National Association to Advance Fat Acceptance
Founded in 1969, the National Association to Advance Fat Acceptance (NAAFA) is a non-profit, all volunteer, civil rights organization dedicated to protecting the rights and improving the quality of life for fat people. NAAFA works to eliminate discrimination based on body size and provide fat people with the tools for self-empowerment through advocacy, public education, and support.

Journals & Newsletters

Books

“Dopamine for Dinner”

by Joan Borsten, 2014
Available online at Amazon.com: Kindle subscriber: free; Kindle book: $9.95 Paperback: $149.00

“Dopamine for Dinner,” is the first Malibu Beach Recovery Diet Cookbook, based on their famous low-glycemic diet. The recipes developed by four accomplished chefs are both pleasant eating as well as healthy. Based on the use of low glycemic index foods, the recipes emphasize nutritious eating in a manner that promotes maintaining high brain levels of dopamine and serotonin as a means of supporting healthy brain chemistry.

Educational Resources:

Green Tea

Dietary Supplement Testing and Safety:

Food

Food – Carob

Food – Chocolate

Comparison of the Total Polyphenol Content and Antioxidant Activity of Chocolate Obtained from Roasted and Unroasted Cocoa Beans – 2019

Theanine

Information on Herbal and Dietary Supplements:

Genetically Modified Food

Misc.

Simopoulos AP. The importance of the ratio of omega 6/omega 3 essential fatty acids. Biomed Pharmacother. 2002 Oct;56(8):365-379.
LeGendre O, et al. (-)-Oleocanthal rapidly and selectively induces cancer cell death via lysosomal membrane permeabilization. Mol Cell Oncol. 2015 Jan; 2(4):e1006077.
Carvajal-Zarrabal O, et al. Effect of dietary intake of avocado oil and olive oil on biochemical markers of liver function in sucrose-fed rats. Biomed Res Int. 2014;2014:595479.
Unlu NZ, et al. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. J Nutr. 2005 Mar;135(3):431-436.
Irandoost P, et al. Does grape seed oil improve inflammation and insulin resistance in overweight or obese women?. Int J Food Sci Nutr. 2013 Sep;64(6):706-710
Del Gobbo LC, et al. ω-3 ω-3 polyunsaturated fatty acid biomarkers and coronary heart disease pooling project of 19 cohort studies. JAMA Intern Med. 2016 Aug; 176(8):1155-66.
Carvalho M, et al. Human cancer cell antiproliferative and antioxidant activities of Juglans regia L. Food ChemToxicol. 2010 Jan; 48(1):441-447.
Deol P, et al. Soybean oil is more obesogenic and diabetogenic than coconut oil and fructose in mouse: Potential role for the liver. PLOS One. 2015 June.
O’Keefe S, et al. Levels of trans geometrical isomers of essential fatty acids in some unhydrogenated U. S. vegetable oils. J Food Lipid. 1(3):165-176.
Kritchevsky D, et al. Lectin may contribute to the atherogenicity of peanut oil. Lipids. 1998 Aug;33(8):821-3.

Emphasis on Education

Accurate Clinic promotes patient education as the foundation of it’s medical care. In Dr. Ehlenberger’s integrative approach to patient care, including conventional and complementary and alternative medical (CAM) treatments, he may encourage or provide advice about the use of supplements. However, the specifics of choice of supplement, dosing and duration of treatment should be individualized through discussion with Dr. Ehlenberger. The following information and reference articles are presented to provide the reader with some of the latest research to facilitate evidence-based, informed decisions regarding the use of conventional as well as CAM treatments.

For medical-legal reasons, access to these links is limited to patients enrolled in an Accurate Clinic medical program.

Should you wish more information regarding any of the subjects listed – or not listed – here, please contact Dr. Ehlenberger. He has literally thousands of published articles to share on hundreds of topics associated with pain management, weight loss, nutrition, addiction recovery and emergency medicine. It would take years for you to read them, as it did him.

For more information, please contact Accurate Clinic.

Supplements recommended by Dr. Ehlenberger may be purchased commercially online

Please read about our statement regarding the sale of products recommended by Dr. Ehlenberger.