Is Drinking Matcha Good for You? A Look at the Health Benefits – and a Caution for Vegans and Vegetarians

Matcha has become one of the most popular health drinks in recent years, often hailed as a superfood and embraced for its vibrant green colour, earthy flavour, and supposed myriad health benefits. 

But is it all green goodness? Recent concerns have surfaced about matcha’s potential impact on iron absorption – particularly in those who follow vegetarian or vegan diets. Let’s sift the facts from the froth.

What is Matcha?

Matcha is a type of powdered green tea made from specially grown and processed tea leaves. 

Unlike traditional green tea, where leaves are steeped and discarded, matcha involves consuming the whole ground leaf, which means you get a more concentrated dose of its nutrients, and also its potential downsides.

The Claimed Health Benefits of Matcha

Matcha is packed with antioxidants, particularly catechins like EGCG (epigallocatechin gallate), which are known for their disease-fighting properties. Here are some of the commonly cited benefits:

Rich in Antioxidants

Matcha contains up to 137 times more antioxidants than regular green tea. These compounds help neutralise free radicals and reduce oxidative stress.

Boosts Energy and Focus

The combination of caffeine and L-theanine in matcha provides a calm, sustained energy boost without the jittery crash associated with coffee.

Supports Weight Management

Some studies suggest matcha can help increase metabolism and fat burning during exercise.

Heart Health

Regular green tea consumption has been linked to reduced LDL cholesterol and improved cardiovascular health – matcha may offer similar benefits, potentially more so due to its potency.

Improved Mood and Mental Clarity

L-theanine promotes relaxation and alertness, which is why Buddhist monks have long used matcha during meditation.

The Iron Absorption Question

Now for the more controversial aspect: can drinking too much matcha inhibit iron absorption?

Here's what the research shows:

Tea Polyphenols and Iron: Matcha, like all green tea, contains polyphenols (tannins) which can inhibit the absorption of non-haem iron – the type of iron found in plant-based foods. This is especially relevant for vegetarians and vegans, whose diets rely entirely on non-haem iron sources such as lentils, beans, and leafy greens.

Dose Matters: The issue becomes more pronounced with excessive consumption – think several cups a day, especially if consumed with or around meals.

Not Unique to Matcha: This is not a problem exclusive to matcha. Black tea, coffee, and even some herbs and spices can also inhibit iron absorption to some degree.

Can You Still Enjoy Matcha as a Vegan or Vegetarian?

Yes, but timing and moderation are key. Here’s how to enjoy matcha without compromising your iron levels:

Avoid drinking matcha with meals. Wait at least an hour after eating iron-rich foods before having a cup.

Pair iron-rich meals with vitamin C, which boosts non-haem iron absorption (e.g., add bell peppers or lemon juice to your dishes).

Stick to 1–2 servings per day unless advised otherwise by a healthcare professional.

Get your iron levels checked regularly, especially if you’re at risk of deficiency.

Matcha is a wonderful beverage with a host of proven health benefits, but like all superfoods, it's best enjoyed in balance. If you're a vegetarian or vegan, don’t panic, just be strategic. The polyphenols in matcha may slightly reduce iron absorption, but this can easily be offset with good meal planning and a watchful eye on consumption.

So yes, have your ceremonial-grade matcha latte, savour the zen of your morning whisking ritual, just don’t overdo it, especially not on an empty stomach after your spinach and lentil curry.

Nio Tea's Tea Expert's Top Five Food Pairings To Go With Every Type Of Tea

Now you can elevate the taste of your brew with these complimentary snacks!

Key Points:

Tea expert Arthur Gautier matches five teas with their perfect food pairing

Expert discusses how to match black and iced tea, as well as matcha, green tea and gyokuro

Expert explains how to match tea profiles, including examples of foods that shouldn’t be paired with these teas

Just as with wine, a good tea tastes even better when paired with the right meal or snack. “The complimenting or contrasting flavors enhance both the tea and the food,” says Arthur Gautier of Nio Teas, a premium brand specialising in high-quality Japanese green teas.

Here, Arthur pairs five teas with the snack or meal that best compliments them.

Black Tea With A Kick

Pairings:

Hearty Breakfast: Scrambled eggs and sausages

Rich Meats: Roast beef or lamb

Decadent Desserts: Chocolate cake or scones with clotted cream

Spicy Dishes: Thai curries or spicy pasta

Fruity Treats: Lemon cake or fruit tarts

Why It Works: Black tea's robust flavors beautifully complement rich and savory foods, providing a balance that enhances both. Its strong tannins cut through the richness of meats and desserts, cleansing the palate and preparing it for the next bite. The slight bitterness in black tea contrasts wonderfully with sweet desserts, highlighting their sweetness without overpowering them.

Ice Cold Flavour

Pairings:

Light Salads: Greek salad with feta and olives

Grilled Meats: Burgers or BBQ chicken

Heavy Pasta Dishes: Creamy fettuccine Alfredo

Spicy Snacks: Nachos with jalapeños

Fruity Desserts: Peach cobbler or berry tart

Why It Works: Iced tea is the ultimate crowd-pleaser that pairs well with a wide range of foods. Its refreshing qualities cool you down, especially after heavier dishes or spicy flavors. “The subtle sweetness of iced tea complements salads and grilled meats,” says Arthur. “It’s a perfect counterbalance to rich, creamy pasta dishes, cutting through the heaviness.”

Matcha Magic

Pairings:

Sweet Treats: Mochi or wagashi (Japanese sweets)

Creamy Desserts: Frozen yogurt or vanilla ice cream

Fruity Combos: Bananas or citrus fruits like oranges

Subtle Chocolates: White chocolate or cocoa powder

Nutty Enhancements: Black sesame seeds

Why It Works: Matcha’s unique bitterness pairs beautifully with subtle sweetness, creating a delightful balance that enhances both elements. The tea's earthy notes bring out the best in sweet companions; pairing matcha with soft, sweet treats like mochi or wagashi provides a satisfying contrast. 

Meanwhile, citrus fruits heighten matcha's natural flavors, elevating the tea’s natural taste.

A Touch Of Green

Pairings:

Seafood Dishes: Sushi or sashimi

Japanese Fare: Ramen or tempura

Spicy Meals: Thai chili vegetable rice

Light Grains: Quinoa or brown rice salads

Vegetable Medleys: Grilled asparagus or sautéed spinach

Why It Works: Green tea’s grassy and slightly bitter profile pairs exquisitely with umami-rich foods, particularly seafood. The tea’s refreshing taste enhances the natural flavors of lighter dishes, making it a staple in Japanese cuisine. 

Green tea’s balance of acidity and sweetness works in harmony with spicy meals, offering a refreshing contrast. “It’s also often used as a palate cleanser between courses,” says Arthur. 

The Art Of Pairing Gyokuro

Pairings:

Shellfish: Sake-steamed oysters or shrimp cocktails

Savory Cheeses: Parmesan or goat cheese

Fresh Vegetables: Tomatoes, peas, or spinach

Decadent Sweets: Dark chocolate desserts

Delicate Soups: Miso or vegetable broth

Why It Works: Gyokuro’s deep umami flavor and sweet notes make it a luxurious pairing for sophisticated dishes. Its rich complexity shines alongside savory foods, highlighting the freshness of vegetables and the delicate flavors of seafood. The tea’s naturally sweet and grassy tones can enhance the savoriness of cheeses and decadent chocolates, creating a delightful contrast. “With its refined profile and rarity, gyokuro is perfect for special occasions,” says Arthur.

Arthur Gautier of Nio Teas commented: “Pairing tea with food is all about finding that sweet spot where both shine. Start by considering the tea’s profile, its aroma and taste, to guide your choices." 

Arthur went on to explain: ""Each tea has distinct characteristics, like the floral notes in oolong or the earthy richness of pu-erh. Oolong’s complexity makes it a great partner for savory dishes like grilled chicken or roasted vegetables, while the boldness of pu-erh can stand up to hearty dishes such as stews or barbecued meats.

“In contrast to the perfect pairings we’ve covered above, some pairings really just don’t jive. For instance, pairing black tea with super sweet desserts is really not a good idea; the bitterness of the tea can clash with the dessert and confuse your taste buds. 

"Similarly, pairing green tea with heavy, greasy foods can mask its subtle flavours. Pairing delicate teas with spicy or heavily seasoned dishes can overwhelm their lighter notes, and creamy foods can mute the crispness of green tea.”

You can learn  more and order your teas here https://nioteas.com.

Clearspring Launches Limited Edition 30th Anniversary Organic Okumidori Matcha

The leading authentic Japanese and organic fine food specialist Clearspring is launching an exclusive limited-edition Matcha to celebrate the brand's 30th anniversary: Clearspring Organic Japanese Okumidori Matcha - Ceremonial Grade. 

The special, limited-edition Organic Okumidori Matcha has been specially selected by Clearspring's tea master Nagata-san. Okumidori, meaning 'deepest green', is a superior, artisanal matcha from Wazuka, in Uji, Kyoto, a place steeped in eight centuries of matcha history. Of all the tea fields in Japan, less than 5% are dedicated to growing Okumidori Matcha, which makes it so absolutely valuable.

The tea leaves used have been shade-grown for 20 days before being harvested which increases chlorophyll levels which gives the matcha its vibrant green colour and its utterly unique flavour. 

Only the freshest and youngest tea leaves have been selected from this year's first harvest. Once picked, the leaves are stone-ground to create a fine, bright green powder which has a naturally smooth taste, whilst also delivering a rich umami flavour.

Clearspring's limited-edition Okumidori Matcha is sustainably grown and produced to the highest of  organic standards, whilst working with nature and encouraging biodiversity. This allows the tea leaves to develop a full, rounded and natural flavour and offer all the benefits of organic green tea.

The limited-edition launch, which is a first for Clearspring, offers Clearspring's supporters and Matcha connoisseurs the wonderful opportunity to enjoy the taste of a unique, ceremonial grade Organic Okumidori Matcha and mark 30 years of Clearspring. 

The brand will be donating £1 from the sale of each pack of its Limited-Edition Matcha to long-term charity partner and community cookery school Made in Hackney.

Says Maria Dawson, who is the MD Clearspring: “We've been working with our tea master Nagata-san for the past three decades and we're absolutely delighted to be launching this Limited Edition Organic Japanese Okumidori Matcha together. We wanted to offer something extra special for our 30th anniversary, and this Matcha delivers on taste, quality, uniqueness and sustainability."

She went on to explain: “This limited edition, Okumidori Matcha is best enjoyed when made to a traditional matcha recipe, simply with warm water, to fully enjoy the delicate flavour nuances it offers. We'd love to invite you to join us in celebrating 30 years of Clearspring with this Limited Edition Matcha”

Clearspring Limited Edition Matcha is available to purchase from selected independent stores from September, plus also online at www.clearspring.co.uk.

We at That's Food and Drink believe this will make an excellent Christmas present for the Matcha and tea lovers in your life.

Clearspring Launches UK-First Caffeine-Free Organic Japanese Kuwa Matcha

Top authentic Japanese and Organic fine foods specialist Clearspring is launching the UK's first Organic Japanese Kuwa Matcha. Kuwa (桑) is Japanese for mulberry and Matcha (抹茶) is Japanese for powdered tea. 

Just like traditional Matcha, Kuwa Matcha is a vibrant green, finely ground powder. Instead of tea leaves it is made using mulberry leaves and unlike green tea Matcha, it is naturally caffeine free.  

Clearspring Organic Japanese Kuwa Matcha is made using the finest quality organic and sustainably grown mulberry leaves that are grown in Kagoshima, Japan, where volcanic soils and humid climates make for ideal growing conditions. Once harvested the leaves are steamed, dried and ground into a fine powder which is just as versatile and delicious as traditional Matcha.

Kuwa Matcha has a delicious, balanced flavour that's less astringent than the taste normally associated with green teas and Matcha tea powder. It's the perfect zero caffeine alternative for consumers who enjoy the taste of Matcha but wish to reduce or avoid caffeine in their diet.

Maria Dawson, who is the Managing Director at Clearspring said about the new addition: “Mulberry leaves have been enjoyed in Japan for centuries in either loose leaf or ground powder form. We're extremely excited to be the first to offer a premium quality authentic and Organic Japanese Kuwa Matcha in the UK. It perfectly complements our existing organic Matcha range whilst tapping into the growing demand for low or no-caffeine hot and cold beverages.

“Clearspring Organic Japanese Kuwa Matcha also delivers on flavour. It has a very similar taste to our premium Matcha, with a mellower taste that is smoother on the palate, especially when enjoyed as a latte. You can also use it for cooking and baking!”

Clearspring's existing offering includes several popular Matcha products such as Organic Japanese Ceremonial Grade Matcha, Premium Grade Matcha, Matcha Shots and a range of Organic Matcha-blend teabags with flavours including Matcha Sencha, Matcha Ginger, Matcha Turmeric, Matcha Three Mint and Matcha Genmaicha.