Matcha has become an increasingly popular drink option at coffee shops like Starbucks in recent years. But is ordering a Matcha Latte or Green Tea Latte actually a healthy choice? Matcha is a powdered green tea that contains antioxidants and caffeine. The potential health benefits of matcha include increased energy, improved cognitive function, and weight loss support. However, the matcha lattes served at Starbucks also contain sugar, milk, and other ingredients that may counteract some of matcha’s health advantages. This article will examine the nutritional information and ingredients in Starbucks’ matcha drinks to help you determine if they are a nutritious beverage choice as part of a balanced diet.
What is matcha?
Matcha is a finely ground powder made from specially grown and processed green tea leaves. Green tea contains a class of antioxidants called catechins, specifically the potent compound Epigallocatechin gallate (EGCG). When you drink matcha, you are consuming the entire tea leaf, providing higher catechin levels than brewed green tea. The processing of matcha also increases the caffeine levels compared to regular green tea. Some of the touted benefits of matcha include:
– Increased energy and focus from caffeine
– Powerful antioxidant effects from catechins that may help prevent cell damage
– Weight loss support by boosting metabolism
– Lowered cholesterol and blood sugar levels
– Improved cognitive performance and mood
However, it’s important to note that more research is still needed to establish the efficacy and safety of drinking matcha regularly.
Nutrition facts for Starbucks matcha drinks
Starbucks offers hot and iced matcha tea lattes made with matcha powder, milk, ice, and sweeteners. The nutritional information varies depending on size, milk type, and customizations. Here are the nutrition facts for a grande (16 oz) Matcha Latte with 2% milk from Starbucks:
| Nutrition Facts | Matcha Latte Grande (16 fl oz) |
|---|---|
| Calories | 190 |
| Total Fat | 9 g |
| Saturated Fat | 6 g |
| Trans Fat | 0 g |
| Cholesterol | 30 mg |
| Sodium | 150 mg |
| Total Carbohydrates | 25 g |
| Dietary Fiber | 0 g |
| Sugars | 22 g |
| Protein | 9 g |
As you can see, a 16 oz Starbucks Matcha Latte provides 190 calories, 25g total carbohydrates, 150mg sodium, and 22g of sugar. It also contains 9g of fat, 30mg cholesterol, and 9g protein. There are no significant micronutrients like vitamins or minerals in matcha lattes from Starbucks.
Ingredients in Starbucks matcha drinks
In addition to matcha powder, milk, ice, and sweeteners, Starbucks Matcha Lattes contain the following key ingredients:
– **Sugar:** The main sweetener used is sucrose (regular granulated cane sugar). A 16 oz drink contains around 22 grams of sugar. Some customizations like extra pumps of syrup will further increase the sugar content.
– **Milk:** Choices include whole milk, 2% reduced fat milk, non-fat milk, soy milk, almond milk, and coconut milk. Higher fat milks will provide more calories than lower fat options.
– **Flavorings:** Matcha lattes are lightly sweetened with vanilla syrup. Customizations can include added syrups like mocha, caramel, or pumpkin spice. These will add more sugar and calories.
– **Preservatives:** Potassium sorbate is used as a preservative in the matcha powder. Carrageenan may also be present in milk alternatives as an emulsifying thickener.
– **Stabilizers:** Xanthan gum is added to improve the texture and suspend ingredients. Guar gum also helps bind the drink.
– **Natural Flavors:** The exact proprietary natural flavor components are not disclosed but may contain various extracts and essences.
Many of these additional ingredients are added to improve flavor, texture, and shelf-life, but do not provide significant nutritional value. The high sugar content from the syrups and milk are the main drivers of the calorie count rather than the matcha itself. So customizations to reduce added sugars would be needed to make the drink healthier.
Potential health benefits of matcha
Drinking high quality, ceremonial grade matcha tea on its own has been associated with a range of health benefits. Matcha is rich in catechins like EGCG that have antioxidant properties and may help:
– Neutralize harmful free radicals that can damage cells and lead to disease
– Lower LDL “bad” cholesterol levels
– Reduce blood pressure and cardiovascular disease risk
– Stabilize blood sugar and improve insulin sensitivity
– Enhance cognitive function, mood, and reaction time
– Increase metabolism to support weight loss
The caffeine in matcha may also provide sustained energy, alertness, and concentration compared to coffee.
However, it’s important to note that more rigorous clinical trials in humans are needed to substantiate these preliminary health benefits. Effects can also vary based on the matcha quality, preparation method, and amount consumed.
Downsides of Starbucks matcha drinks
While matcha on its own may offer advantages, the Starbucks versions have some potential downsides including:
– **Added sugar:** The 22g of sugar in a grande drink is almost half the recommended daily limit. Too much added sugar can negatively impact blood sugar control, increase weight gain, and raise heart disease risk.
– **High calorie count:** At 190 calories for a 16oz drink, the matcha lattes are more calorie-dense than black coffee or plain green tea. This can make it easy to overconsume calories, potentially contributing to obesity.
– **Minimal antioxidants:** The catechin content is likely much lower compared to traditional matcha tea preparations. Customizations further dilute the matcha and reduce any antioxidant effects.
– **Contains preservatives:** Matcha powder has added preservatives like potassium sorbate. While considered safe in small amounts, some people may wish to avoid additives.
– **Caffeine content:** Matcha has higher caffeine levels than green tea. Those sensitive to caffeine may experience jitters, anxiety, insomnia, or stomach upset.
– **Milk allergen:** Dairy milk is used in default preparations. Though non-dairy alternatives are available, those with milk allergies need to be cautious of cross-contamination.
Overall, the high sugar, calories, and additives present in Starbucks matcha lattes reduce the potential health advantages. Drinking them regularly may lead to negative effects compared to unsweetened matcha tea.
Healthier ways to enjoy matcha
If you want to harness the wellness benefits of matcha, consider these tips for healthier preparations:
– Choose ceremonial grade Japanese matcha powder and avoid lower quality culinary grades
– Prepare traditional usucha thin matcha tea with 1 tsp powder whisked in hot water
– Sweeten lightly with honey or maple syrup instead of sugar to reduce calorie count
– Select unsweetened plant-based milk or enjoy matcha tea plain
– Limit any additional flavorings and toppings that add calories
– Consume matcha tea as part of a balanced diet rich in whole foods
– Drink in moderation since effects may vary between individuals
Preparing matcha properly helps maximize antioxidant catechin levels. Avoiding excess sugar and milk provides the benefits without extra calories or blood sugar spikes.
Is Starbucks’ matcha latte healthy?
Given its high sugar content, calorie count, and additive ingredients, the matcha latte served at Starbucks is not as healthy as traditionally prepared matcha tea. However, it may still offer some advantages compared to other coffee chain drinks high in fat, carbs, and sugars. Customizing your Starbucks matcha latte can help improve the nutritional profile:
– Choose non-fat or low fat dairy milk
– Select unsweetened plant-based milk options like soy, almond, or coconut milk
– Ask for less pumps of syrup to reduce added sugars
– Request no whipped cream or toppings to decrease fat and calories
– Choose a small/tall size or kids serving to limit portion size
– Substitute a few pumps of vanilla syrup for mocha or caramel drizzle
While not as healthy as drinking straight matcha tea made from ceremonial grade powder, these simple tweaks can help reduce some of the negatives of the Starbucks version. Matcha lattes can be an occasional treat in moderation as part of an overall nutritious regimen focused on whole foods, variety, and balance. But daily consumption may lead to excess calories, carbs, sugar, and fat without significant benefit.
Conclusion
Starbucks’ matcha lattes contain added sugars, flavorings, and milk that reduce the natural health benefits of pure matcha tea. The antioxidant catechin levels are likely low, while calories, sugar, and additives are high compared to traditional matcha. Customizing your drink can help improve the nutrition profile. But for the greatest wellness advantages, consume unsweetened ceremonial grade matcha tea prepared properly. Overall, the Starbucks matcha lattes are more of an indulgent treat than a health drink.