Can You Drink Matcha Tea While Pregnant? Experts Weigh In

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Matcha tea, a finely powdered variety of green tea, is renowned for its striking green hue. Its appeal extends beyond aesthetics; due to its high levels of antioxidants and caffeine, it offers a steady energy lift without the nervousness commonly linked to coffee consumption. Consequently, many individuals incorporate this exquisite powder into their tea, lattes, smoothies, and even desserts, making it a potential addition to your daily nutrition. However, if you are pregnant, you might be curious about the safety of consuming matcha tea during this period. While there are some advantages, it is important to consider the possible side effects associated with this powdered green tea.

What are the advantages of consuming matcha tea during pregnancy?

A nutritious pregnancy diet should include a variety of healthy foods, such as colourful fruits and vegetables. Incorporating matcha tea into your diet during pregnancy may offer additional benefits. A study published in Scientific Reports in 2018 indicated that the intake of tea containing catechins, such as epigallocatechin gallate, is considered safe during the early stages of pregnancy.

Matcha tea is rich in catechins. Image courtesy: Adobe Stock

The following are some significant advantages of consuming matcha tea during pregnancy:

1. Abundant in antioxidants

Matcha contains a high concentration of catechins, particularly epigallocatechin gallate, which assist in combating oxidative stress and safeguarding cellular health. According to obstetrician and gynaecologist Dr. Sadhna Singhal Vishnoi, "During pregnancy, these antioxidants can enhance your immune system and protect fetal development from oxidative harm."

2. Offers a mild energy enhancement

"Unlike coffee, which can cause fluctuations in energy levels, matcha provides a consistent and prolonged energy boost due to its unique combination of caffeine and L-theanine," explains the expert. Consuming matcha tea during pregnancy serves as an excellent alternative to coffee. "It can help alleviate pregnancy-related fatigue without significantly increasing anxiety or heart rate," the expert adds.

3. Aids in digestion

Pregnancy can often lead to slower digestion, resulting in bloating and constipation. "The polyphenols found in this healthy tea can promote digestive health and support gut function, thereby reducing bloating and encouraging regular bowel movements," states the expert.

4. Potentially reduces the risk of hypertension

Some women may experience hypertension or elevated blood pressure after the 20-week mark of pregnancy. "The flavonoids and catechins present in matcha can enhance blood circulation and decrease the likelihood of pregnancy-related hypertension, which is relatively common," notes the expert.

How to prepare matcha tea during pregnancy?

Here are some ways to enjoy matcha tea while pregnant:

1. Basic Matcha Tea

Begin by adding 1 teaspoon of matcha powder to a cup.
Pour in 59 ml of warm water.
Whisk the mixture in a circular motion until it becomes frothy.
If desired, additional warm water can be added.

2. Matcha Latte

Add 1 teaspoon of matcha powder to a cup.
Instead of water, use warm milk, whether dairy or plant-based.
Whisk for a few seconds before savouring.

It is advisable to select high-quality organic matcha to minimize exposure to heavy metals and contaminants. Additionally, it is recommended to consume matcha tea earlier in the day to prevent potential sleep disturbances, according to expert advice.

What are the potential side effects of consuming matcha tea during pregnancy?

Drinking matcha tea during pregnancy can be beneficial; however, moderation is key. "Limit your intake to no more than one cup per day due to its caffeine content," advises Dr. Vishnoi. Overconsumption of this tea may result in adverse effects.

1. May affect fetal development

Matcha contains a notable amount of caffeine, ranging from 18.9 to 44.4 mg per gram, as indicated by a study published in Molecules in 2020. During pregnancy, it is recommended that caffeine intake be limited to less than 200 milligrams per day, as advised by The American College of Obstetricians and Gynecologists. Experts caution that excessive caffeine consumption may elevate the risk of miscarriage, low birth weight, and preterm delivery.

This tea can affect your baby. Image courtesy: Freepik

2. May reduce folic acid absorption

Consuming matcha tea during pregnancy may offer health benefits due to its catechin content. However, it is important to note that these compounds can hinder the absorption of folic acid, which is vital for preventing birth defects, according to experts. To mitigate this risk, it is advisable to consume matcha at least 1-2 hours apart from prenatal vitamins or folic acid supplements.

3. Potential reduction in iron absorption

The powdered form of green tea contains tannins that can bind to non-heme iron found in plant-based foods, thereby diminishing iron absorption. This is particularly concerning during pregnancy, as iron is essential for preventing anaemia, fatigue, and low birth weight, as noted by Dr. Vishnoi. It is recommended to avoid consuming matcha alongside meals rich in iron, such as spinach, beans, and lentils.

4. Possible digestive complications

Some pregnant individuals may experience nausea or acid reflux as a result of the caffeine and tannins present in matcha. Drinking it on an empty stomach may also lead to stomach irritation, according to experts. To alleviate potential discomfort, it is best to consume matcha after a meal rather than on an empty stomach.

5. Risk of overstimulation

The elevated caffeine levels in matcha tea can contribute to sleep disturbances and restlessness. To avoid these issues, it is recommended to refrain from consuming this beverage in the late afternoon or evening, as suggested by experts. This practice can help ensure a restful night’s sleep.

While it is permissible to enjoy matcha tea during pregnancy, it is advisable to limit intake to one cup per day. Excessive consumption may result in caffeine-related risks, reduced absorption of folic acid or iron, and digestive discomfort. Additionally, selecting high-quality matcha and avoiding consumption on an empty stomach is recommended.

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