Matcha and histamine: Tolerable indulgence or hidden danger?
In recent years, matcha has firmly established itself in the world of healthy eating. With its intensely green color, unique taste, and numerous health benefits, the finely ground green tea powder is considered a true superfood. But is matcha also suitable for a low-histamine diet? In the following blog post, you will learn about the origin, effects, and nutritional values of matcha. Furthermore, you will find out more about its tolerability in a low-histamine diet and important information about potential alternatives.
Matcha: Origin, Appearance, and Effects
Matcha originally comes from Japan and is made from high-quality green tea leaves. However, only the young, tender leaves of Tencha tea are used for matcha.
After picking, the precious harvest is steamed and then dried. To turn the leaf tips into matcha, they are ground in stone or granite mills until the bright green, very fine powder is created. Grinding is generally somewhat time-consuming, as it takes about an hour to produce around 30 grams of matcha from Tencha.
Matcha is traditionally used in the Japanese tea ceremony, but has now found its worldwide place as a power drink. Depending on its origin and quality, matcha tastes slightly to intensely bitter.
Matcha and its Nutritional Values: A Superfood in Focus
Matcha impresses with an amazing nutrient density. The powder is rich in antioxidants and essential nutrients such as Vitamin C, zinc, and magnesium. At the same time, matcha provides a moderate dose of caffeine, which, combined with L-theanine, can provide a sustained energy boost.
- Calories: 392 kcal
- Protein: 26.4 g
- Fat: 6.3 g
- Carbohydrates: 57.4 g
- Fiber: 31 g
Matcha and Histamine: A Good Choice?
As mentioned above, matcha is made from green tea. According to the SIGHI list, green tea is declared with a 1, so its tolerability should ideally be tested individually. However, based on our experience, we can say that matcha is one of the histamine liberators and DAO blockers and is therefore rather unsuitable for a low-histamine diet.
Low-Histamine Alternatives to Matcha
Matcha latte, matcha smoothies, or matcha iced tea – drinks with this green superfood are more popular than ever. They are indispensable from cafes and social media feeds. The versatile preparation options have made matcha a real trend drink. Now the question arises: Are there also low-histamine alternatives that are just as delicious and versatile?
We have a very clear answer to that: Yes! The following low-histamine alternatives can be wonderfully integrated into everyday life:
This powder is comparable to matcha in terms of appearance and preparation, but is completely caffeine-free and suitable for a low-histamine diet. It also offers a range of health benefits. You can enjoy the powder in combination with frothed plant-based milk. You can also add barley grass powder as an ingredient to a smoothie.
Lieferzeit: 2-3 Tage
Below we have prepared a simple "Barley Grass Latte" recipe for you:
Ingredients:
- 250 ml oat milk (1) (gluten-free if necessary)
- 1 tablespoon barley grass powder
- 1 tsp honey or maple syrup (as needed) (for a fructose-free version you can use rice syrup)
- Stir barley grass powder and honey or maple syrup into the milk and heat until the milk begins to simmer.
If you love the creaminess and warmth of a Matcha Latte, you will find an excellent option in caffeine-free coffee. Dinkel or chicory coffee is recommended here, for example.
Plant-based "Latte" variations:
From turmeric latte to beetroot latte – there are numerous caffeine-free and low-histamine drinks that can be prepared with plant-based milk and offer as much variety as matcha.
Basically, oat, coconut, or almond milk (1) are suitable as plant-based milk, for example.
So, even without matcha, you can be fully on trend and look forward to a variety of flavors – without worrying about tolerability.
If you prefer a tea as a warming drink, we can recommend low-histamine teas such as tulsi, rooibos, chamomile, lemon balm, elderflower, lavender, or peppermint.
Delicious Low-Histamine Drinks
Apple-Cranberry Punch
You will need the following ingredients for 2 servings:
- 250 ml apple juice
- 250 ml cranberry juice
- 25 g coconut blossom sugar
- 1 cinnamon stick
- 2 star anise (1)
- 2 cloves
- 50 g fresh cranberries
- Maple syrup
- Cinnamon and sugar for the rim
- Optionally, a cinnamon stick for decoration
Hibiscus Pomegranate Iced Tea
You will need the following ingredients for 1-2 servings:
- 40 g hibiscus tea
- 1 L water
- 2 tbsp maple syrup
- 2 tbsp acerola juice
- 250 ml pomegranate juice
- Pomegranate seeds
- 200 ml pomegranate juice
- 200 ml water
- Pomegranate seeds
- Mint leaves
Rhubarb Iced Tea
You will need the following ingredients:
- 500 g rhubarb (1)
- 1 liter water
- 2-3 tbsp honey
- 2 tbsp acerola juice
- Some fresh mint
- Ice cubes
Conclusion
Matcha impresses with its versatility, impressive nutritional values, and its importance as a superfood, but unfortunately, it is rather unsuitable for histamine issues. Fortunately, there are numerous low-histamine alternatives that are convincing in taste and health benefits. Whether barley grass powder, caffeine-free coffee, or creative plant-based "latte" variations – the selection is diverse and offers a suitable option for every taste.
