Does Sweetened Matcha Still Have Benefits? The Complete Guide

January 12, 2026 •

3 min read

According to one study, matcha has up to 137 times more antioxidants than regular green tea. But does sweetened matcha still have benefits when you add sugar? While the core nutrients remain, the overall health impact depends heavily on the type and quantity of sweetener used.

Quick Summary

Explore the health effects of adding sweeteners to matcha. Uncover how antioxidants and L-theanine persist, but the health implications related to blood sugar and calories change significantly.

Key Points

Antioxidants Remain: Sweetened matcha still contains potent antioxidants like EGCG, although the health trade-offs from added sugar can be significant.
L-Theanine Effect Intact: The calming and focus-enhancing amino acid L-theanine is still present and active in sweetened matcha.
Blood Sugar Impact: Excessive added sugar can cause blood sugar spikes, counteracting pure matcha's blood-sugar-stabilizing properties.
Calorie Concern: Many commercial sweetened matcha lattes are loaded with calories and sugar, which can undermine weight management goals.
Choose Healthier Sweeteners: Opt for homemade versions with natural, low-calorie sweeteners like stevia or monk fruit to mitigate sugar's negative effects.

The Power of Pure Matcha

Pure, unsweetened matcha is a nutritional powerhouse. Made from finely ground, shade-grown green tea leaves, it contains a high concentration of antioxidants, particularly epigallocatechin gallate (EGCG). Matcha also provides L-theanine, an amino acid that promotes a state of relaxed alertness and can enhance mood and focus. Unlike traditional green tea, where the leaves are steeped and discarded, consuming matcha means you ingest the entire tea leaf, maximizing the intake of these beneficial compounds. The combination of caffeine and L-theanine provides a sustained energy boost without the jitters or crash associated with coffee.

The Impact of Added Sweeteners

While adding a small amount of sweetener to matcha can improve its palatability for some, it fundamentally alters the nutritional profile. The primary concern is the addition of refined sugars, such as those in store-bought sweetened matcha powders and cafe lattes, which can lead to significant downsides.

Negating Health Advantages

High sugar consumption can counteract some of matcha's most touted benefits. For instance, the antioxidants in matcha have been shown to help regulate blood sugar, but a sugary latte can cause rapid spikes in blood glucose, potentially negating this effect. The high caloric load from syrups and sugar also works against any metabolic benefits, like calorie burning, that pure matcha might offer. Many popular cafe matcha drinks contain more sugar than a candy bar and are loaded with empty calories, which can lead to weight gain.

The Lingering Benefits

Despite the drawbacks of added sugar, sweetened matcha does not lose all its health benefits. The antioxidants, vitamins, minerals, and L-theanine present in the tea powder itself do not vanish. You are still consuming EGCG, chlorophyll, and the focus-enhancing amino acids. The key issue is not that the benefits disappear, but that the negative effects of the added sugar—like inflammation, blood sugar spikes, and weight gain—can outweigh them.

Unsweetened vs. Sweetened Matcha: A Comparison


Feature	Unsweetened Matcha (Pure)	Sweetened Matcha (Commercial)
Antioxidant Content	High (concentrated EGCG)	High (but diluted by sugar)
Calorie Count	Very Low (~5 calories per serving)	High (200-300+ calories in lattes)
Sugar Content	Zero Added Sugar	Very High (15-35+ grams per serving)
Blood Sugar Impact	Stabilizing	Significant Spike
Weight Management	Potentially supportive	Counteracts benefits
Flavor Profile	Earthy, vegetal, umami	Sweet, creamy, potentially cloying

How to Enjoy a Healthier Sweetened Matcha

For those who prefer a sweeter taste without sabotaging their health goals, there are mindful ways to enjoy matcha. The best approach is to take control of the ingredients yourself by making it at home. This allows you to select healthier alternatives and control the quantity of sweeteners.

Here are some tips for a healthier sweetened matcha:

Choose Natural, Low-Calorie Sweeteners: Instead of refined sugar, use alternatives like stevia, monk fruit, or erythritol to provide sweetness without the calories or blood sugar impact.
Use Healthier Natural Sweeteners in Moderation: If you prefer a natural option like honey, maple syrup, or agave, use it sparingly. A half-teaspoon can add flavor without a significant caloric burden.
Select Unsweetened Milk Alternatives: Avoid sweetened milks and syrups. Instead, opt for unsweetened almond, coconut, or oat milk to maintain a lower calorie count.
Make Your Own Sweetened Powder: Some brands offer organic, sweetened matcha using healthier alternatives to refined sugar, which can be a better choice than heavily processed cafe varieties.

Conclusion: Finding the Right Balance

Does sweetened matcha still have benefits? Yes, but with a significant caveat: the benefits are heavily influenced by the type and amount of sweetener used. While the antioxidants and L-theanine from the matcha powder itself will persist, large quantities of refined sugar can negate many of the anti-inflammatory, blood-sugar-regulating, and metabolic-boosting advantages. The healthiest option is pure, unsweetened matcha. If you need a touch of sweetness, preparing it at home with low-calorie, natural sweeteners is the most effective way to enjoy the flavor without compromising your health. By being mindful of your ingredients, you can find a balance that works for both your palate and your well-being. WebMD provides a detailed overview of matcha's general benefits.

Frequently Asked Questions

No, adding sugar does not completely cancel out the benefits. The antioxidants and L-theanine remain in the matcha powder itself. However, the negative health effects of high sugar consumption can outweigh or significantly diminish the anti-inflammatory and blood-sugar-regulating benefits.

Most sweetened matcha lattes from coffee shops are not a healthy option. They often contain large amounts of sugar and calories from syrups and sweetened milk, sometimes comparable to a candy bar, which counteracts the healthy aspects of matcha.

The healthiest way to sweeten matcha is by using a low-calorie, natural sweetener like stevia, monk fruit, or erythritol. If you prefer a natural sugar like honey, use it very sparingly to keep the overall sugar and calorie content low.

Sugary, sweetened matcha is unlikely to aid in weight loss. While pure matcha may offer a slight metabolic boost, the high calorie and sugar content of sweetened versions can easily negate these effects and contribute to weight gain.

Always check the nutrition label. Look for unsweetened or minimally sweetened powders. Read the ingredient list carefully and avoid products with refined sugar listed as one of the first few ingredients. Opt for organic and products sweetened with healthier alternatives.

Yes, sweetened matcha still provides the calm, focused energy boost. This is because the effect comes from the combination of caffeine and L-theanine, both of which are present in the matcha powder itself.

This depends on the preparation. An unsweetened pure matcha is often considered a healthier option than a sugary coffee drink. However, a heavily sweetened matcha latte can be just as unhealthy as a sugary coffee, sometimes more so.