Iced matcha lattes have become an increasingly popular drink in recent years. Matcha is a type of green tea that is ground into a fine powder, which gives it a bright green color and strong flavor. Matcha lattes combine this green tea powder with milk or milk alternatives and are often sweetened with sugar or syrups. But are these trendy lattes actually good for you if you’re trying to lose weight? Here’s a comprehensive look at the potential weight loss benefits and downsides of drinking iced matcha lattes.
What is Matcha?
Matcha is a special type of green tea made from the leaves of the Camellia sinensis plant. While most green tea is steeped and then discarded, matcha is stone ground into a fine powder, allowing you to ingest the entire leaf. This grinding process gives matcha its characteristic bright green color and concentrated flavor.
Some key things to know about matcha:
- It contains caffeine – around 35mg per 8oz serving
- It’s high in antioxidants called catechins, particularly EGCG
- It contains L-theanine, an amino acid that may promote relaxation
- It has trace amounts of minerals like potassium, calcium, and magnesium
Compared to other types of tea, matcha tends to be higher in caffeine and antioxidants since you’re consuming the whole leaf.
How is Matcha Used to Make Lattes?
To make a matcha latte, matcha powder is whisked or blended with hot water to form a tea concentrate. This concentrate is then combined with steamed milk, milk alternatives like oat milk, and often sweeteners like sugar, honey, or syrups. The result is a creamy, frothy latte infused with the earthy flavor of matcha.
Iced matcha lattes simply take this mixture and chill it over ice, resulting in a cooling and energizing drink perfect for warm weather. Popular flavors include plain iced matcha lattes, matcha green tea lattes, and iced matcha lattes with added syrups like caramel, vanilla, or honey.
Nutrition Profile of Iced Matcha Lattes
The exact nutrition profile of an iced matcha latte can vary quite a bit based on the specific ingredients used. But here’s an overview of the basic nutrition in a standard iced matcha latte made with 2oz of milk:
Calories
A 12oz iced matcha latte can contain around 100 calories or more depending on additions like milk, sweeteners, and syrups. Plain matcha with water is the lowest calorie preparation. Milk alternatives like oat milk tend to be lower in calories than whole milk.
Fat
The majority of fat in an iced matcha latte comes from the milk or milk substitute used. Whole milk contains around 5g of fat per 8oz while oat milk has about 2.5g.
Carbs
Carbs range from about 5-15g for an unsweetened latte, but can be 20g or higher if syrups or sugar are added. The carbs are naturally occurring lactose and sugars in the milk.
Protein
An 8oz glass provides 2-4g of protein, largely from the dairy or milk substitute used. Matcha itself contains very minimal protein.
Caffeine
Matcha naturally contains around 35mg caffeine per 8oz serving. This is comparable to a small cup of coffee. Caffeine at moderate levels may boost metabolism.
Antioxidants
The biggest benefit of matcha lattes is the high antioxidant content from the matcha powder. These antioxidants like EGCG provide health benefits.
So in summary, matcha lattes made with milk and minimal sweeteners provide an energizing, antioxidant-rich, moderately low-calorie beverage. But added syrups and sugars can boost the calorie count considerably.
Are Matcha Lattes Good For Weight Loss?
Here are some of the key factors to consider when determining whether drinking matcha lattes can help with losing weight:
Caffeine for Increased Metabolism
The caffeine content in matcha may slightly increase your metabolism, promoting greater calorie burn throughout the day. Studies show that caffeine can boost metabolism by 3-11% on average. This modest metabolism increase can help support weight loss over time when paired with a reduced calorie diet.
Antioxidants for Fat Burning
The catechins and EGCG found in high concentrations in matcha have been linked in some preliminary studies to increased fat burning, particularly during exercise. More research is still needed, but this indicates matcha may aid weight loss by expediting fat breakdown.
Avoiding Unhealthy Sweetened Drinks
Drinking matcha lattes in place of other high-calorie caffeinated beverages like specialty coffee drinks, soda, and energy drinks can help reduce overall calorie intake which supports weight loss. Plain matcha lattes made with plant milk and minimal sweetener are much lower in calories than many popular coffeehouse drinks.
Increased Satiety From Protein
The protein content from milk or milk substitutes may slightly boost feelings of fullness compared to drinks with no protein. This can prevent overeating.
Downsides: Added Sugars and Calories
Some matcha latte recipes do contain high amounts of added sugar from syrups, honey, agave, etc. Too much added sugar can lead to excess calorie intake, potentially hindering weight loss. Additionally, flavors like caramel and vanilla may encourage overconsumption. Sticking to unsweetened or lightly sweetened matcha lattes keeps calories in check.
Lack of Other Essential Nutrients
While matcha lattes provide antioxidants, they lack the fiber, vitamins, and minerals found in whole fruits, veggies, and other healthy whole foods. Limiting consumption to 1 latte per day helps ensure you get nutrients from a balanced, wholesome diet.
Tips for Drinking Matcha Lattes for Weight Loss
Here are some tips to make your matcha lattes as weight loss friendly as possible:
Choose Unsweetened or Minimally Sweetened Versions
Avoid pre-sweetened bottled matcha lattes and added syrups or sugars in homemade lattes to limit calorie intake.
Use Milk Alternatives Like Oat Milk or Almond Milk
These contain fewer calories than whole or 2% dairy milk.
Limit to 1 Per Day
Too much caffeine daily can cause side effects, so stick to an 8-12oz serving once daily at most.
Avoid Extra Whipped Cream Toppings
These add excess calories and should be avoided if weight loss is the goal.
Drink in Moderation Alongside a Healthy Diet
Matcha lattes alone won’t lead to weight loss – you still need a balanced, calorie-controlled diet and exercise. Don’t over rely on matcha for weight loss.
Buy High Quality Matcha Powder
Lower quality matcha may contain more lead and contaminants. Stick to a reputable brand.
Can Matcha Lattes Help You Lose Weight Faster?
While matcha lattes have some benefits that can support weight loss like caffeine, antioxidants, and low calorie options, there is no evidence that they accelerate weight loss in a significant way.
Here are some realistic expectations about matcha lattes and faster weight loss:
- Matcha lattes may give a slight metabolism boost from caffeine, but it is quite minor.
- They may help curb big sweet drink cravings that can derail weight loss efforts.
- The antioxidant content may aid fat burning during workouts.
- But matcha lattes alone likely won’t have a big impact on the speed of weight loss compared to overall diet.
Research on matcha teas and extracts suggest they may amplify weight loss slightly when combined with reduced calorie diets and regular exercise. But matcha lattes themselves shouldn’t be viewed as a magic bullet for faster weight loss if other lifestyle habits aren’t also addressed. Their impact is likely modest at best.
Healthier Homemade Matcha Latte Recipe
If you want to incorporate green tea matcha lattes into your diet in the healthiest way possible, limit added sugars by making your own lightly sweetened version at home:
Ingredients:
- 1 cup unsweetened almond milk or oat milk
- 1 tsp matcha green tea powder
- 1 tsp honey or agave (optional)
- Ice cubes
Instructions:
- Heat milk lightly until steaming but not boiling.
- Add matcha powder and whisk vigorously until fully dissolved into milk.
- Add optional sweetener like honey and stir to incorporate.
- Pour mixture over ice cubes in a glass and enjoy!
This homemade matcha latte clocks in at around 60 calories depending on milk type, and provides metabolic benefits without any unnecessary sugars. Adjust sweetness to taste preferences.
The Bottom Line
Can drinking trendy matcha green tea lattes really help you lose weight? The answer is maybe a little, depending on how they are consumed. On their own, matcha lattes are not a magic solution for weight loss. However, they can be incorporated into a healthy lifestyle in moderation to provide antioxidants, energizing caffeine, and some potential fat burning effects. Focus on minimizing added sugars by making your own lightly sweetened matcha lattes at home. Pair your daily matcha with a nutritious diet and regular exercise for the best chance of weight loss success. While not a major accelerator of fat burning and weight loss on its own, matcha lattes can be a tasty addition to a comprehensive weight loss plan.
