Matcha is everywhere these days. While the traditional way to enjoy it is just by whisking the tea powder with hot water, many people now reach for matcha lattes. Lattes are creamy, delicious, and have become a daily ritual for many. But, this raises an important question: Does adding milk diminish or enhance the health benefits of matcha?
While it’s true that dairy may slightly reduce the absorption of some of the antioxidants that make matcha so healthy, milk can also bring its own nutritional advantages, such as protein, calcium, and increased satiety.
Keep reading to learn how matcha made with milk compares to matcha made without, and what the science really says about both.
Why is matcha so healthy?
Matcha is a type of green tea that is made by grinding the entire tea leaf into a very fine powder. Since you consume the entire tea leaf when drinking matcha, you receive more of its benefits compared to just steeping and discarding the leaves (as you do with traditional green tea).
Matcha is rich in antioxidants, particularly a catechin called EGCG (epigallocatechin gallate), which has been shown in research to help reduce inflammation, support cardiovascular health, and protect against oxidative stress. It’s estimated that matcha contains three times the amount of EGCG as other varieties of green tea.
Matcha also contains a unique combination of caffeine and L-theanine, a calming amino acid. This duo promotes a relaxed focus and may improve memory and cognitive functioning.
Studies have found that regularly consuming matcha may aid in weight management by increasing fat oxidation during exercise and might also support liver health and detoxification.
But do any of these benefits change with the addition of milk? Let’s find out!
Matcha without milk
Drinking matcha alone is the traditional way matcha has been enjoyed in Japan for centuries. It honors tradition and may deliver the most benefits. When matcha is made with just water (as long as it’s not boiling), antioxidant absorption is at its highest, without any interference from other ingredients.
You’re also getting a stronger, undiluted taste- think rich umami flavor, earthiness, and maybe just a hint of bitterness.
If your goal is to maximize the bioavailability of matcha’s catechins, such as EGCG, drinking it plain may be the way to go.
Matcha with milk
Matcha lattes have become a staple for many, and for good reason. They’re creamy, comforting, and delicious, and can also help balance any bitterness, which can be especially helpful for those new to matcha.
Milk contains many of its own nutritional benefits, such as protein, calcium, vitamin D (if it's fortified), as well as a variety of other vitamins and minerals. Adding milk can also turn your matcha into a light snack and help to curb hunger.
Milk can also serve as a great base for adding ingredients like collagen, spices, or adaptogens.
What the science says
The concern with adding milk to your matcha is that it may limit antioxidant absorption. Casein, the main protein in milk, has been shown to bind to polyphenols like catechins, thereby reducing the amount of these compounds absorbed by the body. One study found that the antioxidant activity of tea was reduced by 11-27% when mixed with milk; however, this reduction was observed primarily for the smaller catechins, such as EGC and EC. EGCG (the main antioxidant in matcha) is bigger and retains much more of its antioxidant power, and was affected the least by casein. Adding dairy might reduce the effectiveness of EGCG, but only slightly.
While some studies show that milk decreases antioxidant activity, others show no effect at all. One study even found that milk enhanced the effect of antioxidants from anywhere between 6% and 75%.
While adding dairy may slightly reduce antioxidant absorption, research shows that EGCG is more resilient than other catechins and still retains many of its benefits. If you’re drinking matcha primarily for the antioxidant effect, drinking it plain may be the safest bet. However, overall, it’s consistency that matters. If adding milk makes drinking matcha more enjoyable and helps you drink it regularly, you’ll likely gain more long-term benefits than from an occasional plain cup of matcha. Antioxidants are most effective when consumed consistently over time, rather than in a single dose.
Bottom line:
Both matcha made with milk and matcha made without milk offer benefits. If you’re looking for maximum antioxidant potency, you may want to skip the milk. However, if a creamy latte helps you to enjoy your daily matcha more, it can still be a healthy choice! Milk offers protein and nutrients, and can be a delicious way to drink matcha.
Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.
Resources:
Weiss DJ, Anderton CR. Determination of catechins in matcha green tea by micellar electrokinetic chromatography. J Chromatogr A. 2003 Sep 5;1011(1-2):173-80. doi: 10.1016/s0021-9673(03)01133-6. PMID: 14518774.
Mokra D, Joskova M, Mokry J. Therapeutic Effects of Green Tea Polyphenol (‒)-Epigallocatechin-3-Gallate (EGCG) in Relation to Molecular Pathways Controlling Inflammation, Oxidative Stress, and Apoptosis. Int J Mol Sci. 2022 Dec 25;24(1):340. doi: 10.3390/ijms24010340. PMID: 36613784; PMCID: PMC9820274.
Philippe Bourassa, Roland Côté, Surat Hutchandani, Guy Samson, Heidar-Ali Tajmir-Riahi. The effect of milk alpha-casein on the antioxidant activity of tea polyphenols. Journal of Photochemistry and Photobiology B: Biology, Volume 128, 2013, Pages 43-49, ISSN 1011-1344. https://doi.org/10.1016/j.jphotobiol.2013.07.021. https://www.sciencedirect.com/science/article/pii/S101113441300167X
Bourassa P, Côté R, Hutchandani S, Samson G, Tajmir-Riahi HA. The effect of milk alpha-casein on the antioxidant activity of tea polyphenols. J Photochem Photobiol B. 2013 Nov 5;128:43-9. doi: 10.1016/j.jphotobiol.2013.07.021. Epub 2013 Aug 20. PMID: 24001682.
