When matcha makes its way into nasi lemak, is it still healthy?

Matcha has travelled a long way from the tea bowl. The finely powdered Japanese green tea first became a café staple in lattes and desserts, then spread to roadside drinks and baked goods.

Now, its unmistakable green colour is turning up in far less predictable places: nasi lemak, burgers, noodles, and even ayam gepuk and fried catfish.

For curious diners, that novelty is part of the appeal. Matcha also comes with a healthy reputation, which can make an unusual green dish seem somehow more virtuous than the original.

Nutrition experts, however, say the reality is more complicated. Matcha contains beneficial compounds, but sprinkling or mixing it into a rich dish does not magically transform everything else on the plate.

Senior lecturer Adnin Afifi Nawi sees much of the current craze as culinary experimentation shaped by social media. “If a food item goes viral because of its attractive colour or unique taste, there is nothing wrong with giving it a try,” he said.

“However, we should not immediately conclude that it is healthy simply because it contains matcha.”

That distinction matters in an era when food is often judged before the first bite. Adnin noted that visually striking dishes have become particularly attractive to younger consumers, with colour and novelty helping a creation stand out on TikTok or Instagram.

“The more unusual or extraordinary a dish is, the greater its potential to be shared and go viral,” he added.

The ingredient’s global popularity has also surged to the point where demand has at times outpaced supply from traditional producers in Japan. But popularity, of course, is not the same thing as nutritional value.

What matcha actually offers

Dr Norsham Juliana Nordin, an expert in chronophysiology and chrononutrition, said matcha does have a legitimate nutritional basis. It contains polyphenols, particularly catechins such as epigallocatechin gallate (EGCG) as well as L-theanine and caffeine.

These compounds have been studied for their antioxidant properties and potential roles in supporting metabolism, cardiovascular health and inflammation control.

But that does not mean every matcha-flavoured creation deserves a health-food label.

“When matcha is added to nasi lemak, burgers, noodles, traditional cakes or desserts, we cannot automatically assume that the entire dish has become a ‘health food’,” Juliana said.

“The nutritional value is still determined by the overall dish. 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.”

In other words, the green ingredient matters less than everything surrounding it: portion size, cooking method, sugar, fat, salt, and how often the food is eaten.

That becomes especially relevant with dishes such as matcha nasi lemak. Adding matcha to the rice may contribute some polyphenols while changing its colour and flavour, but it does not cancel out the coconut milk, sambal, fried accompaniments or sodium.

A more meaningful way to make the dish nutritionally balanced would be to moderate portions and the amount of coconut milk, oil and salt, while adding vegetables and choosing less oily accompaniments.

The same logic applies to matcha-marinated catfish. The tea powder may add flavour, colour and phenolic compounds, but a fish coated in matcha and then deep-fried in plenty of oil is still shaped nutritionally by the frying process.

“The greater difference to health usually comes from how the fish is cooked,” Juliana noted. Grilling, baking or roasting with controlled amounts of oil and salt generally has a stronger impact on the overall nutritional profile than simply adding matcha.

Cooking can also reduce some of matcha’s beneficial compounds. Notably, catechins are sensitive to heat, although they are not necessarily destroyed completely.

One study on matcha-enriched biscuits found that baking reduced total catechin content by about 19%, while other research suggests some catechins survive baking better than others.

“The higher the temperature and the longer the exposure, the greater the likelihood of changes occurring,” Juliana said.

That makes a matcha latte, chilled dessert and deep-fried matcha dish very different propositions, even if they all carry the same green label.

More is not always better

The healthy image surrounding matcha can create another problem: people may assume they can consume more of something simply because matcha is involved.

A sugary matcha drink is still sugary, while a matcha cake remains dessert. Several strong matcha drinks a day, on top of matcha snacks and sweets, can also add considerably more caffeine than some people realise.

Juliana said caffeine-sensitive individuals may experience headaches, palpitations, restlessness or sleep problems. Timing matters, too: a matcha drink in the morning is not likely to affect sleep in the same way as a heavily caffeinated one late at night.

Very high doses of concentrated green tea extracts raise separate concerns. She noted that the European Food Safety Authority has linked daily intakes of 800mg or more of EGCG from supplements with increased liver enzyme levels, although ordinary food and drinks are different from highly concentrated extracts.

The simpler rule, she concluded, is not to mistake colour for health. “There is nothing wrong with enjoying matcha, but do not eat with your eyes alone. Health cannot be judged by colour or a single ingredient.”

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