Is Matcha Safe During Pregnancy 2024? All You Need to Know

Pregnancy is a time when you need to be extra cautious about what you consume. If you were previously not too concerned about it, chances are that your physician has advised you to take control of your diet. 

As such, there are many foods pregnant people may have lingering questions about. On days when you want to have a relaxing cup of matcha, you might wonder if it sits well with your baby. 

So, in this article, we will explore the benefits of drinking matcha during pregnancy and if there are any factors you should look out for as a pregnant person.

What is Matcha?

Matcha is a type of green tea with roots in Japanese culture, particularly in traditional tea ceremonies. It is a finely ground powder made from specially grown and processed green tea leaves, primarily from the Camellia sinensis plant. 

Unlike regular green tea, which involves steeping some plant leaves in hot water and then removing them, matcha requires consuming the entire leaf. The leaf is first ground into a fine, vibrant green powder, offering a more concentrated source of nutrients and antioxidants.

The planting techniques involve shading them for several weeks before harvest to increase their chlorophyll production and give them a vibrant green color. After harvesting, the leaves are steamed, dried, and ground into a fine, smooth texture. 

The powder is mixed into hot water to prepare matcha, creating a frothy beverage. This method of preparing matcha enhances the flavor and allows for the full health benefits of the tea to be consumed directly.

There are two primary grades of matcha:

• Ceremonial grade: Ceremonial matcha is the highest quality, made from the youngest tea leaves. It has a smooth flavor and is intended to be enjoyed independently without additives.
• Culinary grade: This variety has a more robust flavor and is often used in cooking and baking, as it can withstand other ingredients. It is generally less expensive and may contain some stems and veins from the tea leaves.

In addition to being enjoyed as a tea, matcha is widely used in various culinary applications, including lattes, ice creams, and desserts.

The Benefits of Drinking Matcha During Pregnancy

Pregnancy is a time when it is of utmost importance that the parent and the developing baby receive the proper nutrients. How does drinking matcha during pregnancy add to the health of a pregnant person and their baby? 

Here are some benefits of drinking matcha during pregnancy:

High Nutritional Profile

Pregnant people need all the nutrients they can get. Matcha has quite an impressive nutritional profile. Some of the standout content includes:

• Antioxidants: It is exceptionally high in catechins, like epigallocatechin gallate, which have been extensively studied for their powerful antioxidant effects.
• Amino acids: The plant is rich in L-theanine, an amino acid that enhances mental clarity and promotes relaxation. 
• Chlorophyll: The shading process increases chlorophyll content, which aids in detoxification.
• Vitamins and minerals: Matcha provides a good source of vitamin K, potassium, and calcium source 

Rich In Antioxidants

Matcha is loaded with antioxidants. As mentioned above, it contains catechins like epigallocatechin gallate. These antioxidants help combat oxidative stress, which can contribute to various pregnancy-related complications. 

They also neutralize free radicals and support overall cellular health. Studies show that matcha consumption reduces the risk of circulatory system illnesses and cancers. It delays the progression of those illnesses and protects both the parent and the baby. 

Enhances Relaxation And Calmness

Pregnancy can be a stressful time, so many pregnant people look for holistic ways to regain a semblance of calm. Matcha has a high content of L-theanine. The amino acid promotes relaxation and reduces stress without causing drowsiness.

The calming effects of L-theanine can help improve mental well-being and reduce anxiety. Studies show that L-theanine has the potential to promote mental health in the general population.

Boosts Energy Levels

Matcha has a low caffeine content compared to coffee and other beverages, but it still provides a gentle energy boost. This is a beneficial addition to a pregnancy diet when fatigue is common among pregnant people. 

A cup of matcha in the morning contains a mix of caffeine and L-theanine. This combination results in higher energy levels without the jitters or crashes associated with other caffeinated beverages.

Supports Heart Health 

The compounds in matcha help reduce the risk of chronic diseases, including heart disease. According to specific research, drinking green tea is linked to positive results with respect to the risk of cardiovascular and ischemic-related diseases. It also improves the lipid and glycemic profiles and prevents overall cardiometabolic risk factors. 

Chronic inflammation is another significant contributor to cardiovascular diseases. Matcha helps to reduce inflammation throughout the body and potentially lowers the risk of developing heart-related issues.

Prevents Liver Conditions

Liver diseases occur in about 3 % of pregnancies. The majority of liver disease that occurs during pregnancy in otherwise healthy people is pregnancy-related. Some of them include acute fatty liver during pregnancy and elevated liver enzymes with low platelets.

However, matcha has been shown to help prevent liver conditions. A 2015 study showed that green tea intake reduces the risk of liver disease. More studies are still underway to see how matcha protects the liver. 

Supports Detoxification

Matcha has a high chlorophyll content. Chlorophyll helps detoxify the body by eliminating heavy metals and toxins. This natural detoxification process can support overall health and well-being during pregnancy.

A study showed that chlorophyll exhibits detoxification properties by binding to and effectively removing certain endocrine-disrupting chemicals from the body.

How To Make Matcha?

Making matcha is a simple process, but you must use specific tools and techniques to ensure you get the best flavor and texture. Here’s a step-by-step guide:

What you need:

• Matcha powder: High-quality, ceremonial-grade matcha for the best flavor.
• Chawan (tea bowl): A traditional matcha bowl, but any wide, shallow bowl will work.
• Chasen (bamboo whisk): Essential for creating a smooth, frothy texture.
• Chashaku (bamboo scoop): A teaspoon can be used as an alternative to measuring matcha powder.
• Sifter: To remove clumps from the matcha powder.

Instructions:

1. Heat the water: Boil water and let it cool to about 175°F. Using boiling water can make the matcha taste bitter.
2. Sift the matcha: Use a sifter to sift 1-2 teaspoons of matcha powder. Then, add them to the chawan, which is a Japanese tea bowl. This helps remove clumps and ensures a smooth, even mixture.
3. Add water: Pour about 2 ounces or 60 ml of hot water into the chawan with the matcha powder.
4. Whisk the matcha: Hold the chawan with one hand and use the chasen to whisk the matcha and water together. Start slowly to mix the powder, then whisk more vigorously in an M or W motion until the matcha is frothy and well-mixed. This should take about 15-20 seconds.
5. Adjust to taste (optional): If you prefer a milder form of matcha, you can add more hot water or some warm milk to create a matcha latte. Adjust the amount to your taste preference.
6. Serve: Enjoy your matcha immediately. The freshness of matcha is best appreciated when consumed right after preparation.

How Much Matcha Is Safe During Pregnancy?

Matcha can be safely consumed during pregnancy, but moderation is key.  Moderation is necessary because matcha contains caffeine — it even has a higher caffeine content than regular green tea. 

In a study, the caffeine content of green tea was found to be between 11.3 and 24.67 mg/g, while in matcha, it amounted to between 18.9 and 44.4 mg/g. So, a full cup of matcha made with two grams has a caffeine content between 38 and 176 mg.

The American College of Obstetricians and Gynecologists guidelines recommend that pregnant people limit their caffeine intake to no more than 200 mg daily. Given the quantity of caffeine in a full cup of matcha stated above, consuming one cup of matcha per day is safe as long as the total caffeine remains within this limit. However, recent studies have questioned the safety of the 200 mg limit, stating that no caffeine intake during pregnancy is safe and may adversely affect intrauterine blood flow.

Some side effects can present themselves with too much caffeine, such as:

• Elevated heart rate and blood pressure.
• Insomnia or poor-quality sleep.
• Anxiety and jitters. 
• Dehydration.
• Dependency. 

Also, the effect of excessive consumption of matcha, as found in eleven studies, is an increased risk for the four outcome categories of miscarriage, stillbirth, low birth weight and/or small for gestational age, and childhood acute leukemia.

In light of this, ensure that you take matcha in moderation and consult with your doctor if you experience any side effects or before making significant dietary changes during pregnancy.

Conclusion

Drinking matcha during pregnancy definitely has numerous health benefits, such as a rich supply of antioxidants, vitamins, and minerals. However, consuming it in moderation is essential due to its caffeine content. 

So, generally, pregnant people are advised to limit their caffeine intake to no more than 200 mg daily, as this will help avoid potential complications. For your child’s safety and well-being, as well as your own, we advise you to speak with a healthcare professional before making any significant dietary changes.

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