Matcha, coffee and green tea: which is healthiest? with Prof. Tim Spector and Chef Andrew Kojima

Is matcha the ultimate coffee alternative, or just another wellness fad? In this episode, Andrew Kojima - aka Chef Koj - an expert in Japanese cuisine, and Professor Tim Spector, a world-leading scientist in nutrition and gut health, explore whether matcha is truly a healthier choice than coffee. 

Chef Koj explains the rich history behind matcha, its role in Japanese culture, and why it has become a global wellness trend. Tim breaks down the latest science on matcha’s impact on metabolism, brain function, and gut health, comparing its effects to those of coffee.

For listeners curious about incorporating matcha into their daily routine, this episode includes a practical guide on how to prepare matcha properly. Koj demonstrates the traditional method of whisking matcha and shares tips on avoiding common mistakes. For those new to matcha, he also explains how to make a simple and delicious matcha latte for beginners. 

The episode concludes with a tasting of Koj’s matcha custard dessert, showing how matcha’s umami-rich flavor can be used in unexpected ways. Could matcha actually help curb sugar cravings and build a taste for more complex flavors? 

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Timecodes

00:00 Healthier than coffee?

02:15 Listener questions

03:17 What is matcha?

05:59 The same as green tea?

09:33 History of matcha

10:20 Industry marketing tricks

11:55 Why the west loves coffee

12:55 Does matcha make you alert?

14:42 How caffeine levels differ

16:53 Does matcha contain fiber?

21:37 Health benefits of matcha 

25:10 Truth about iced matcha latte 

28:59 Perfect matcha demonstration

41:55 Flavour profile of matcha

43:53 How to add matcha to food

44:35 Matcha dessert ideas

46:45 Expensive vs cheap matcha

47:33 Should you add milk?

Get Chef Koj's book 'No Sushi' here

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

🍵 Chef Koj's perfect matcha kit:

Bamboo Matcha Whisk & Scoop

Organic Japanese Matcha Green Tea Powder

Matcha Bowl

Studies referenced for today's episode

Effect of in vitro digestion-fermentation on green and roasted coffee bioactivity: The role of the gut microbiota, 2019, Food Chemistry

Matcha Green Tea: Chemical Composition, Phenolic Acids, Caffeine and Fatty Acid Profile, 2024, Foods

Anti-Stress, Behavioural and Magnetoencephalography Effects of an l-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial, 2016, Nutrients

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Episode transcripts are available here.