The ketogenic or “keto” diet has gained popularity recently, being praised for its weight-loss and brain-boosting benefits. The keto diet is a low-carbohydrate, high-fat plan that aims to help your body burn fat for energy instead of relying on carbohydrates. Foods like potatoes, pasta, breads, and desserts are restricted, making this a challenging diet for many! Since the keto diet can be pretty restrictive, you may wonder: are green tea and matcha keto-friendly? 

What is the keto diet?

The ketogenic diet was initially developed to help children with epileptic seizures but has recently gained traction as a way to lose weight quickly and potentially improve clarity and focus.

It is a low-carb, high-fat diet with a moderate recommendation for protein. The goal is to reduce carbohydrate intake so low that the body is forced to burn fat for energy instead of carbohydrates. This puts your body into a metabolic state known as ketosis.

Typically, the brain uses glucose (which comes from carbohydrates) for energy. However, when following the ketogenic diet, the liver converts fat into ketones, which the brain can use as an energy source. This process can help with epileptic seizures and may provide some neuroprotective benefits as well.

A standard ketogenic diet recommends that 70% of calories come from fat, 20% from protein, and just 10% from carbohydrates. This could mean eating as little as 20-50 grams of carbohydrates per day. In contrast, standard carbohydrate recommendations average about 50-60% of calories, which may mean eating closer to 250-350 grams of carbohydrates per day.

What is matcha? 

Matcha is a type of powdered green tea from Japan. It is grown and processed in a special way, which gives it a bright green hue, a rich, umami, earthy flavor, and potent health benefits.

The green tea leaves are shaded a few weeks before harvest, which boosts their chlorophyll levels. This gives matcha its vibrant green, beautiful color, and nutrient profile. After harvest, the leaves are steamed, dried, and ground into a very fine powder. Unlike traditional green tea, the whole tea leaf is consumed, giving you a more concentrated source of antioxidants, like EGCG and l-theanine.

L-theanine is an amino acid known for its calming effects, which can help counteract the jitteriness sometimes caused by caffeine. This is why matcha is known for providing “clean energy,” helping you feel relaxed yet alert.  

 

Is matcha and green tea keto-friendly?

Yes! Both matcha and green tea are keto-friendly, as they contain essentially zero carbohydrates. Matcha tea powder has 1 gram of carbohydrates (from fiber) and only five calories per teaspoon. Because it is such a low source of carbohydrates, it is considered keto-friendly.

For the keto diet, you track net carbs instead of total carbs. To do this, first determine the total carbohydrates in a food, then subtract the fiber and sugar alcohols from that total. This leaves the net carb count. Therefore, matcha tea powder has a net carbohydrate count of zero since its one gram of carbohydrate comes from fiber. 

Wondering if matcha breaks a fast? Read more here.

Can I add cream or a sweetener? 

Absolutely—with some restrictions. While matcha is delicious all on its own, you may occasionally want to add a sweetener or a dash of cream. Sugar is not allowed on the keto diet, but you can use sugar alternatives such as stevia or monk fruit. Regular cow’s milk should be avoided on the keto diet due to its natural sugar content, but plant-based milks such as coconut, almond, or cashew milk are allowed. Heavy cream is also a good choice while on keto due to its high fat content.

How matcha can enhance keto benefits?

The benefits of keto and matcha complement each other well. While more studies on the ketogenic diet are needed, and many health practitioners warn of the risks, some studies show that following a keto diet can reduce insulin, improve weight loss results, increase metabolism, slow the progression of Alzheimer’s, and be an additional way to treat cancer. Interestingly, many of these potential benefits overlap with the health benefits of matcha.  

Weight loss: 

Studies show that green tea and matcha may help increase metabolism and fat burning, which may aid in weight loss. Many people follow a ketogenic diet to lose weight, and research suggests it may lead to slightly more weight loss than low-fat diets while also reducing hunger. Adding matcha to the mix could enhance these benefits.  

Cognitive benefits:

 The keto diet may have brain benefits… and so does matcha! When following a ketogenic diet, ketones replace glucose as the brain’s primary energy source. The ketogenic diet was first created by Dr. Russell Wilder in the 1920s as a way to treat epilepsy. Following a low-carb diet may also benefit those with Alzheimer’s disease. One study showed that 152 people with Alzheimer’s who took an MCT oil supplement had significant improvement in brain function compared to the control group.

Matcha, rich in l-theanine, caffeine, and antioxidants, has also been shown to improve cognitive function. Matcha provide cognitive benefits such as increased attention and focus, better memory and reaction time and improved mental clarity. The EGCG in matcha may also have neuroprotective benefits and can help to reduce the risk of diseases such as Alzheimer’s and Parkinson’s.

Improved insulin sensitivity:

The keto diet may help reduce fat and improve insulin sensitivity, potentially benefiting those with type 2 diabetes. Similarly, growing research suggests that matcha can help stabilize blood sugar levels, making it a good choice for people with diabetes. Drinking green tea while on a keto diet may work to further these benefits.

Since matcha and the keto diet share many potential health benefits, combining them can be a great idea!

Ways to enjoy matcha while on the keto diet:

-   Plain

Enjoying matcha on its own is simple and healthy! Just be sure not to use boiling water, as matcha can burn and turn bitter. Keep the water between 175-185℉ for the best flavor and to preserve health benefits.

-   With a big dollop of heavy cream

While pasta is off the keto menu, heavy cream is not! One tablespoon of heavy cream has just 0.5 grams of carbohydrates and 5.4 grams of fat, making it ideal for keto.

Wondering if dairy alters the benefits of matcha? Read more here.

-   Matcha with MCT oil

MCT oil is flavorless and an excellent way to add healthy fats to your matcha without altering the taste. MCT oil has been shown to increase metabolism, improve functioning and reduce inflammation.

-   Matcha with keto creamer

 If you’re looking for a traditional creamer to add to your matcha, there are several keto-friendly options available today.

-   With a sugar substitute

Sweeteners like stevia or monk fruit have essentially zero calories and carbohydrates and are a keto-friendly way to add a bit of sweetness to your cup of matcha. 

Keto and matcha can go hand in hand, so if you’re a matcha lover and are thinking of starting a keto diet, feel free to keep on sipping! Matcha offers many health benefits that may complement the keto diet, aiding in weight loss and cognition.

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 as medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.

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