There’s just one thing to be mindful of though…
Let’s get straight to it. You’re probably wondering, I love my matcha but is it putting my fasting at risk? Does matcha break autophagy? The happy answer is that it actually helps your fasting…provided you avoid some common mistakes.
Hi, I’m Hazel
I gave up on skincare after years of issues with acne and sensitive skin.
But after going plant-based, my skin cleared up and even started to glow. Now I help women reveal their natural beauty with simple, delicious plant-based food.
I also used to be a nurse, and love nerding out on nutritional science (high-quality science, that is).
As usual, this post is based on the strongest nutritional evidence I could find with a focus on the simplest, most delicious foods
…because who has time to waste on actions that don’t work?
The quick version:
Matcha is a fantastic drink choice during fasting. It enhances autophagy, provides a gentle energy boost, and is rich in antioxidants like EGCG. Compared to black tea, black coffee, and herbal teas, matcha stands out for its unique health benefits and support for fasting goals.
Does matcha break autophagy?
No, matcha does not break autophagy. You can drink matcha tea while fasting without worry. Matcha is made from green tea leaves so it is low in calories and doesn’t spike insulin levels. Therefore your body continues its natural cleanup process.
It even improves autophagy!
The natural compounds found in matcha powder, including epigallocatechin gallate(EGCG) and other catechins, have been shown to promote autophagy directly (1). These compounds activate certain cellular pathways that trigger the autophagy process, helping your body to clean out damaged cells and regenerate new ones more effectively.
This makes matcha an excellent choice for anyone looking to maximise the benefits of fasting while enjoying a delicious and healthy beverage.
Just make sure not to add milk
Adding cow’s milk or soy milk (or plant-based milk) to your matcha can impact autophagy. Here’s how:
Cow’s Milk: Cow’s milk will break autophagy. It contains calories, carbohydrates, and proteins, all of which can spike insulin levels and interrupt the fasting state. Even a small amount of cow’s milk can provide enough calories to stop autophagy.
Soy Milk: Soy milk also breaks autophagy. Although it is plant-based and often lower in calories than cow’s milk, it still contains calories and proteins that can disrupt the autophagy process.
To maintain autophagy and enjoy your matcha during fasting, consider consuming it plain or with a zero-calorie addition like a splash of lemon juice. This way, you can continue to reap the beneficial effects of both matcha and fasting without breaking your fast.
Water is simpler anyway!
For a delicious cup, use hot water to mix matcha powder. You can add a bit of lemon juice or make a blend with ginger tea for added flavor. These additions keep your matcha a low-calorie option, perfect for your fasting routine.
Matcha is a great choice compared to others
Why choose matcha over other drinks for fasting?
Low Calorie: Matcha has very few calories, making it ideal for fasting.
Energy Boost: Provides a gentle, sustained energy without breaking your fast.
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But let’s compare it to specific drinks:
Herbal Teas: Herbal teas are calorie-free and hydrating, but they lack the antioxidant EGCG found in matcha, which helps fight free radicals and supports overall health.
Black Tea: Black tea offers some antioxidants but lacks the amount of nutrients in matcha. Additionally, black tea can be harsher on the stomach during fasting.
Black Coffee: Black coffee is popular during fasting for its zero calories and energy boost, but it can cause jitters and acid reflux. Matcha provides a smoother, more sustained energy release and is gentler on the digestive system.
Energy Drinks: These often contain artificial ingredients and sometimes small amounts of calories that can break autophagy. Matcha is a natural, cleaner alternative with fewer calories and healthier natural compounds.
Peppermint Tea: While refreshing and good for digestion, peppermint tea doesn’t offer the same level of energy boost and antioxidants that matcha does.
Choosing matcha means choosing a drink that aligns with your fasting goals and overall health aspirations. Matcha fits seamlessly into your intermittent fasting plans, working to reduce oxidative stress, improve insulin sensitivity (at least in mice studies), and enhance your metabolic health (2,3). These beneficial effects make matcha a superior choice.
You can also enjoy a cup of green tea or a refreshing green tea break for even few calories if your prefer, without worrying about your fasting goals.
Three tricks to maximise your matcha and fasting benefits
To get the best of both worlds:
Timing: Drink matcha during your fasting window for an energy boost without breaking the fast, that also increase autophagy due to it’s nutrients.
Quality: Choose high-quality, organic matcha powder for maximum benefits.
Purity: Stick to 1-2 cups a day of matcha with hot water only.
You might also like:
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Some more ways matcha is improving your life
Beyond fasting, matcha:
- Is rich in Antioxidants: It protects your skin and cells from damage.
- Boosts Metabolism: Matcha helps with weight loss and fat burning.
- Enhances Mood: Reduces stress and improves focus.
Practical tips for fasting
To manage hunger pangs during your fasting period:
- Drink matcha during your fasting window to curb appetite.
- Follow intermittent fasting plans that suit your lifestyle.
- Maintain ketone levels and support glucose metabolism for better results.
Health benefits of matcha and fasting
Matcha aids in:
- Weight loss, fat burning, and calorie restriction.
- Improving insulin sensitivity, blood sugar levels, and blood pressure.
- Supporting the digestive system, reducing chronic inflammation, and fighting chronic diseases.
Does matcha break autophagy?
So, does matcha break autophagy? No, it doesn’t. You can enjoy matcha during your fasting period. It’s a great optionto keep you energetic and focused. Embrace matcha and fasting for a healthier, more attractive you. Keep sipping, stay beautiful!
References
Most references below will link to the original peer-reviewed study itself. However, sometimes I will link to a video over at NutritionFacts.org instead, which is by far the single best resource of brutally transparent nutritional evidence you will ever see. Dr Greger tells a great story about the realities of the science and if I think you will benefit more from one of his videos, the link will take you there instead.
Happy nerding!
- Hung SW, Li Y, Chen X, et al. Green Tea Epigallocatechin-3-Gallate Regulates Autophagy in Male and Female Reproductive Cancer. Front Pharmacol. 2022;13:906746. Published 2022 Jul 4. doi:10.3389/fphar.2022.906746
- Zhu T, Li M, Zhu M, et al. Epigallocatechin-3-gallate alleviates type 2 diabetes mellitus via β-cell function improvement and insulin resistance reduction. Iran J Basic Med Sci. 2022;25(4):483-488. doi:10.22038/IJBMS.2022.58591.13016
- James A, Wang K, Wang Y. Therapeutic Activity of Green Tea Epigallocatechin-3-Gallate on Metabolic Diseases and Non-Alcoholic Fatty Liver Diseases: The Current Updates. Nutrients. 2023;15(13):3022. Published 2023 Jul 3. doi:10.3390/nu1513302