An extensive guide to matcha and its health benefits

There’s nothing quite like a smooth, rich, and incredibly wholesome cup of matcha.

The unique tea — once only shared amongst the highest nobility in Japan — has transcended from simply being an aristocratic beverage to one of the most lauded superfoods today. Besides its long list of health benefits, it’s is also backed by remarkable culture and tradition, which should still be celebrated, more so in our fast-paced modern world.

Like all teas, matcha is graded by quality and provenance, and comes with its own set of rules for preparation. We break down everything you need to know about this verdant super-drink, as well as the best ones to shop today.

Matcha vs green tea

Matcha is derived from the same Camellia Sinesis plant that all true teas come from, including oolong, black tea, and regular green tea. The only difference lies in the growing, harvesting, and production style.

The Camellia Sinesis plant, where true teas are derived from. (Photo: Hitoshi Suzuki/ Unsplash)

Unlike other teas, matcha is the only form of green tea where you consume the whole leaf. These leaves are gradually shade-grown — often in near-darkness by harvest time — to crank up production of of chlorophyll and amino acids.

Only the smallest and youngest parts of the plant are chosen, steamed, dried, and sorted for grade in a laborious, time-consuming process to ensure the integrity of the tea, before getting de-stemmed and de-veined to become tencha. These leaves are then stone-ground into a delicate powder, hence the name “matcha”, or “ground tea” in English.

Matcha is always a brighter and frothier green than regular green tea thanks to its high levels of chlorophyll. Equipment is an essential part of the experience. In contrast to contemporary matcha culture ( think a green tea latte from Starbucks), traditional Japanese tea ceremonies called chanoyu are centred on the preparation and offering of matcha, and involves specific tools like the chawan (tea bowl), chashaku (bamboo tea spoon), and chasen (tea whisk). Its roots in Zen Buddhism means that its preparation is still considered a mindful practice today.

Choosing high-grade matcha

Uji, Japan. (Photo: David Emrich/ Unsplash)

High-grade matcha is made from leaves that are hand-picked, and is sweet or umami and smooth with no traces of bitterness thanks to its high amino acid content. Because the main area of cultivation in Japan is in Uji, a city south of Kyoto, it’s considered to have the ultimate terroir and is responsible for a majority of the country’s most distinguished (and also expensive) varieties.

Ceremonial grade matcha sits at the pinnacle of quality with a vibrant green hue. It’s incredibly pricey, and should be reserved for whisking in water and not your DIY tea latte. To make fancy drinks, cakes, and other recipes, use culinary grade matcha, which is cheaper and wouldn’t mind being subjected to high heat and your manhandling. Colour is a telling indication of quality too, so avoid the ones that have a brownish green colour.

Matcha powder is also best mixed with water under 80 degrees Celsius. On the other hand, regular green tea is often boiled to 100 degrees Celsius, which destroys its nutritional benefits.


To put its nutritional profile into perspective, you’d have to drink 10 to 15 cups of regular green tea to match the nutrients of one cup of matcha.

Goodness in a cup. (Photo: Matcha & Co/ Unsplash)

This is because it’s higher in a catechin called EGCG, a potent antioxidant that stabilises harmful free radicals that typically damage cells and cause chronic disease and cancer. Beside being a nearly calorie-free beverage, matcha is also a great addition for those looking to shave grams off by also boosting metabolism and burning fat.

The high concentration of the amino acid L-theanine also promotes a state of relaxation and well-being, which makes it a much better alternative than coffee if you need caffeine but don’t want to get highly strung. Matcha is, after all, the choice of drink for monks who want to remain alert yet calm during hours of meditation.

Scroll down for the best options to start your journey to zen with.

This story first appeared on Lifestyle Asia Singapore

(Main and featured photo: Matcha & Co/ Unsplash)

Specially selected for its bold, umami flavour and stunning green colour, Matcha Kari’s Ceremonial Grade Matcha from Uji is full-bodied, creamy and comes with a hint of sweetness that only the highest grades can offer. Its high quality also means that it’s possible to strengthen the flavour of your tea without an added bitterness.


If you’re looking for the ultimate experience and don’t mind splurging, Blend Daphne is an elegant expression from Ogura in Uji that blends sweetness with notes of butter and plenty of umami. At almost S$10 a serving, this is easily one of the most expensive options around, but you’ll rest easier knowing that you’re sipping something that tea masters have perfected with decades of knowledge.

From $231

Those who don’t want to go through the motions of preparing matcha the traditional way can look to Pukka Herbs’ new range, which sees the powerful superfood come in a teabags that’s infused with other herbs for a supercharged experience. The matcha here is sourced from an organic farm on the beautiful volcanic island of Jeju-Do, a place that’s fast gaining recognition in the industry outside of Japan. Of the four options in this series, we recommend the Mint Matcha Green for being a refreshing alternative, as well as the Lean Matcha Green, which contains cinnamon, ginger, and fennel to lend anti-inflammatory and metabolism-boosting properties.


Also sourced from Uji, Kyoto, Red Sun’s Japanese Matcha Powder is made from top-grade tea leaves to give the bright green hue you should be looking for, as well as an aromatic and balanced flavour. We give this bonus points for its kimono-inspired containers.


Sourced and packed in Uji from Tune-emon Takizo’s family farm where the tea has been produced for over 180 years, this matcha has been the choice for imperial families and Zen Buddhist monks all over the country. While pricey, the stone-ground powder here has a deep green colour, with a smooth, mellow, and soothing flavor that’s expected from top grade matcha.

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