Homemade Hot or Iced Matcha Latte (keto, sugar-free)

Matcha is a finely ground green tea powder made from specially grown and processed green tea leaves. Unlike regular green tea where you steep the leaves and discard them, matcha involves consuming the entire ground leaf. This results in a more concentrated source of nutrients and flavor.

Matcha has a unique nutritional profile, offering a range of potential health benefits:

• Rich in Antioxidants: Matcha is a green tea powerhouse, packed with antioxidants called catechins. These antioxidants help fight free radicals in the body, potentially reducing the risk of chronic diseases.
• Source of amino acids: Matcha contains L-theanine, an amino acid that promotes relaxation and focus. This combination can enhance concentration and alertness without the jitters associated with high-caffeine drinks like coffee.
• Natural Energy Boost: Unlike coffee’s quick burst and crash, matcha provides a sustained energy boost thanks to the interplay of L-theanine and caffeine.
• May Support Heart Health: Studies suggest matcha may contribute to heart health by potentially lowering LDL (bad) cholesterol and blood pressure.

There are two main types of matcha: ceremonial and culinary.

Ceremonial Grade: considered the highest quality matcha, ceremonial grade has a vibrant green color, a smooth texture, and a delicate, slightly sweet taste.

This grade is meant to be enjoyed in its purest form, whisked with hot water for a traditional matcha tea. Ceremonial grade matcha comes from the youngest, shade-grown tea leaves, resulting in its superior quality and flavor.

Culinary Grade: this matcha has a stronger, slightly bitter taste and a less vibrant green color. But that makes it perfect for cooking and baking! Use it in smoothies, lattes (especially if you add sweetness or flavors), or anywhere you want a matcha punch. It’s also more affordable.

In short:

• Ceremonial: Best for pure matcha tea enjoyment.
• Culinary: Best for using matcha in recipes and drinks with other flavors.

Yes, matcha does contain caffeine. In fact, it has some caffeine, but generally less than a typical cup of coffee. Here’s a breakdown:

• Matcha: The caffeine content can vary depending on the source and brewing method, but typically ranges from 18.9 to 44.4 milligrams (mg) per gram of matcha.
• Coffee: An average cup of brewed coffee (8 ounces) contains around 95-200 mg of caffeine.

So, while matcha does have caffeine, it’s generally less than coffee. This can be a benefit for those who enjoy the focus-enhancing effects of caffeine but want to avoid the jitters or anxiety that can come with a higher dose.

Yes, matcha is considered keto-friendly! Here’s why:

• Low in Carbs: Matcha powder itself contains very few carbs, typically around 1-2 grams per serving (usually 1-2 teaspoons). This negligible amount fits well within the strict carb limits of a keto diet.
• No Sugar Added: Pure matcha powder doesn’t contain any added sugars. However, be mindful of sweeteners you might add to your matcha drink, as some can be high in carbs. Opt for keto-friendly sweeteners like stevia, erythritol, or monk fruit if desired.
• Potential Health Benefits: Studies suggest matcha may offer various health benefits that can complement a keto lifestyle, such as boosting metabolism and promoting fat oxidation (burning fat for energy).

Important Note: While matcha itself is keto-friendly, how you prepare it can impact whether it remains keto-friendly. Here’s what to keep in mind:

• Sweeteners: As mentioned above, choose keto-friendly sweeteners or avoid them altogether.
• Milk and Cream: If you add milk or cream to your matcha latte, ensure they are unsweetened or keto-friendly options like almond milk or heavy cream.