Are you worried about PCOS? Struggling with insulin resistance, obesity, stress, and high androgen levels. Don’t worry; add matcha tea in your guiding light instead of sweetened morning coffee. In this article, you will learn scientifically backed information regarding matcha tea for PCOS.
Matcha tea for PCOS
You can add match tea as a replacement for coffee and tea to your diet to manage PCOS. It is because matcha tea is enriched with antioxidants and polyphenols.
Nutritional profile of Matcha
60-70% insoluble ingredients such as fat-soluble vitamins, insoluble fiber, chlorophyll, and proteins are present in matcha. While the remaining 30-40% consist of water-soluble vitamins, caffeine, water-soluble dietary fiber, amino acids, and minerals (1).
It also contains epigallocatechin gallate (ECGC) and a high content of theanine. The following are the benefits of matcha tea for PCOS.
Matcha Reduces inflammation
PCOS is associated with inflammation. Women with polycystic ovary syndrome have high levels of inflammatory biomarkers.
This may be due to obesity, oxidative stress in the body, and lifestyle factors.
Matcha tea is good for reducing inflammation in PCOS women. It contains catechins such as EGCG, which decreases inflammatory cytokines. The antioxidant content of matcha is also greater than that of green tea.
Matcha for insulin resistance
Women with PCOS have insulin resistance due to obesity and genetic disorders.
Matcha green tea had favorable effects, such as decreasing fasting glucose and Hb A1c concentrations. Further analyses showed a significant reduction in fasting insulin concentrations in trials with high Jadad scores. (2)
EGCG, a polyphenol, helps improve insulin resistance. Matcha tea regulates blood sugar levels and helps in healthy gut microbiota (3).
Reduces stress
Stress also prevails in PCOS women.Randomized clinical trials (RCT) showed that matcha decreases stress, enhances attention and memory, and has no effect on mood (1).
Matcha tea is enriched with L-theanine. It reduces stress. It raises levels of serotonin, dopamine, and gamma-aminobutyric acid, which all promote relaxation and reduce anxiety levels.
Matcha tea for Weight loss
For weight loss, the first ingredient that comes to mind is green tea. Women with PCOS are obese due to insulin resistance and high androgen levels.
Studies show that consuming matcha with a high-fat diet resulted in decreased weight gain and food intake, improved serum glucose and lipid profile such as lower LDL levels, reduced inflammatory cytokines, and oxidative stress.
The high-fat diet only includes healthy fats such as coconut oil, flaxseed oil, avocado oil, and extra virgin coconut oil.
Hormonal health
In PCOS, there are high levels of male hormones, such as testosterone.
Matcha tea contains catechin, such as epigallocatechin, which helps inhibit 5-alpha reductase that prevents or reduces the conversion of testosterone to a bad form called dihydrotestosterone or DHT. It has beneficial effects in uterine fibroids, adenomyosis, endometriosis, dysmenorrhea as well as menopausal symptoms.
It also helps in balancing the levels of FSH and LH.
Can Matcha green tea help with acne?
Acne is one of the symptoms of PCOS. It is because of the high level of androgens which increase sebum production. Matcha tea is beneficial in getting clearer skin as it protects skin from harmful UV radiation.
It contains antioxidants which help to rejuvenate your skin cells. It also improves blood circulation in the skin. Matcha tea contains vitamin E and B2, nutrients which are known for improving skin health.
How to select the right matcha
You can select the right matcha tea by considering the following guidelines:
Grade
First, look for ceremonial-grade matcha because it is made from the first harvest, is dark green in color, has a smoother flavor, is more expensive, and is grown without pesticides.
Origin and harvest
The best matcha is still made in Japan from the first harvest of tea leaves. That’s a sign of quality. Look for Japanese matcha tea if possible.
Was it grown under shade?
If matcha grows in the shade for a few weeks before harvest, then it’s of good quality.
Matcha tea vs green tea
Don’t confuse matcha with green tea. Here is the difference between matcha and green tea.
| Matcha tea | Green tea |
| Contains 65mg caffeine per cup | Contains 35mg caffeine per cup |
| Have high antioxidant levels | Have low antioxidant levels |
| 40mg L theanine per cup | 25mg L theanine per cup |
| 4kcal per cup | 2kcal per cup |
| Consume in powder form | Consume in tea bag |
How do you include matcha in your diet?
You can consume matcha in the following forms:
- Matcha latte
Prepare matcha with whisk add plant-based milk if you are sensitive to insulin resistance.
Add ice and top it with cinnamon powder and nuts.
- Oatmeal
Add ½ cup oats in a bowl. Pour 1 cup plant-based milk.
1-2 tbsp of powdered matcha in bowl.
Top it with raspberries, apple, and banana.
- Yogurt
Add 1 cup Greek yogurt in a bowl.
Add 1 teaspoon matcha powder.
Top it with 1 tablespoon honey or maple syrup, pumpkin seeds, flaxseeds, sunflower seeds and nuts
Make sure to avoid dairy if you are suffering from PCOS. Instead, use almond milk and coconut milk.
Avoid white sugar and use honey and maple syrup for sweetening.
How much should I drink a day?
Yes, you can drink matcha tea every day if it suits you. Limit to 1-2 cups per day as it contains high levels of caffeine.
What does matcha tea taste like?
The taste profile for matcha is unique, with a rich and complex umami, fresh green, roast, and vegetable-like taste sensations.
What is the best way to drink matcha tea?
First, select the best matcha tea, such as of ceremonial grade. Add 1 teaspoon of matcha in water and whisk it with bamboo to form a soothing froth. You can use oat milk and almond milk if you are suffering from PCOS.
Is matcha tea more beneficial than regular tea bags?
Consuming matcha tea in powdered form is more beneficial because it contains a higher amount of catechins and antioxidant levels.
How much matcha per day for weight loss?
Drinking 1-2 cups of matcha is recommended for weight loss. It contains caffeine and EGCG, which boost metabolism and promote fat burn.
Does matcha tea heal your gut?
Matcha green tea has soothing effects on your gut as it is richer in nutrients such as tea catechins and insoluble dietary fibers. Consume matcha green tea with coconut oil for better effects.
Conclusion
Add matcha tea to your diet for managing PCOS, along with balanced meals and lifestyle factors. It helps you lose weight, improve insulin sensitivity, and balance your hormones.
Always consult your dietitian if you have any health-related issues.
1.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9792400/
2. https://pubmed.ncbi.nlm.nih.gov/23803878/
3. https://pubmed.ncbi.nlm.nih.gov/31378691/
Msc. Human nutrition and Dietetics. Help women in losing weight with PCOS
