Matcha is no longer just a trendy ingredient in lattes, fancy drinks and desserts, with the Japanese green tea powder increasingly finding its way into savoury dishes such as nasi lemak, burgers and even fried catfish.
While these unusual creations have attracted attention among food lovers, experts warn that adding matcha to a dish does not automatically make it healthier.
Dr Adnin Afifi Nawi, a senior lecturer at Universiti Tun Hussein Onn Malaysia’s Department of Science and Mathematics, said the trend was largely driven by culinary creativity and the desire to attract customers.
He said there was nothing wrong with trying food that went viral because of its distinctive colour or taste, but consumers should not assume it was healthy simply because it contained matcha.
In today’s digital economy, uniqueness and visual appeal have become increasingly important, particularly among younger consumers who share food experiences on platforms such as TikTok and Instagram.
Matcha’s vibrant green colour makes it especially photogenic, increasing the likelihood of dishes attracting attention and going viral. Growing international demand has also put pressure on supplies, with some traditional Japanese producers reportedly struggling to keep up.
Professor Dr Norsham Juliana Nordin, an expert in chronophysiology and chrononutrition at Universiti Sains Islam Malaysia’s Faculty of Medicine and Health Sciences, said matcha contained catechins, powerful antioxidants that may help reduce inflammation, support metabolism and promote cardiovascular health.
It also contains polyphenols, L-theanine and caffeine, giving it a sound nutritional basis. However, she stressed that a dish’s overall nutritional value depends on more than one beneficial ingredient.
“If only a small amount of matcha is added while the food remains high in calories, sugar, saturated fat or sodium, the overall nutritional impact does not change dramatically,” she told Bernama.
For example, adding matcha to nasi lemak may contribute some beneficial compounds and change its flavour and colour, but it does not cancel out the calories, fat or sodium from coconut milk, sambal, anchovies and cooking oil.
Norsham Juliana said a more effective way to make nasi lemak healthier was to control portion sizes and the amount of coconut milk, oil and salt used, while including vegetables or cucumber and choosing healthier cooking methods for accompanying dishes.
The same principle applies to matcha-marinated fried catfish. Although matcha may contribute flavour, colour and phenolic compounds, there is insufficient clinical evidence to establish that the dish offers greater health benefits than conventionally prepared catfish.
How the fish is cooked makes a significant difference. Deep-frying it in large amounts of oil can undermine its nutritional profile, while grilling, baking or roasting it with controlled amounts of oil and salt generally offers a healthier alternative.
Cooking temperature also matters, as excessive heat can reduce some of matcha’s beneficial compounds. Norsham Juliana cited studies showing that baking could reduce catechin content, although some compounds could remain after cooking.
She added that the extent of these changes depended on the temperature and duration of heat exposure, noting that cooking did not necessarily eliminate all beneficial compounds.
Consumers should also be mindful of how much matcha they consume. According to Norsham Juliana, excessive intake of concentrated green tea extracts or supplements containing high doses of epigallocatechin gallate (EGCG) has been associated with potential liver risks.
Citing the European Food Safety Authority, she said daily consumption of 800mg or more of EGCG through food supplements had been associated with increased liver enzyme levels. Such risks should be distinguished from ordinary food consumption, as particular concern surrounds highly concentrated extracts.
Matcha’s caffeine content is another consideration, especially for people sensitive to caffeine. Excessive consumption may cause headaches, palpitations, restlessness and difficulty sleeping, particularly when caffeinated drinks are consumed late at night.
Norsham Juliana advised consumers to enjoy matcha in moderation rather than assuming that greener food was automatically healthier.
She recommended reducing sugar and syrup in matcha drinks and controlling portions when eating matcha cakes and pastries.
Ultimately, matcha can add flavour, colour and potentially beneficial compounds to food, but the overall ingredients, cooking methods and portion sizes remain crucial in determining whether a meal is healthy.
