I used to start my mornings in the easiest possible way: a coconut-milk matcha latte from Starbucks. Loved the taste (still do…) and loved the ritual. I didn’t want to question it but I slowly realised: it was a comfort zone that wasn’t doing me any favours.
Why Starbucks matcha was not an ideal breakfast for me
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When you buy that matcha from Starbucks (or anywhere else for that matter), you don’t know what’s in it: extra sugar? Seed oils and additives in your choice of plant based milk? At somewhere like Starbucks you can assume it’s all of the above. (Despite my attempts I haven’t been able to find out how much sugar is in Starbucks matcha without any added syrup…. but I would be amazed if the matcha powder itself didn’t have sugar mixed in it.)
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Coconut matcha latte has almost no fat, fibre or protein. So yes, you’re sipping something that feels “healthy-ish” … but your body is still waiting.
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Even if the matcha powder itself is good quality, blending it with a plant-based milk that’s close to zero in protein and fat means you’re not really supporting your metabolic health by starting your day this way. Full-fat cow’s milk would at least provide protein and fat — but it also comes with lactose, a natural sugar that still raises insulin, especially when you’re drinking it in a big venti-size serving (which, let’s be honest, I always used to go for…).
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On top of that, if you’re not using your own cup, you’re enabling waste and exposure to linings you didn’t choose. Most disposable coffee cups aren’t just paper — they’re lined with a thin layer of plastic to make them waterproof. When hot liquid sits in them, small amounts of microplastics and chemicals can leach into the drink. If it’s daily, it adds up.
What matcha does offer — but why it alone isn’t enough
The matcha powder itself has real benefits:
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Rich in antioxidants, and other phytonutrients.
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The caffeine and L-theanine combo gives you calm focus without coffee jitters. Basically the L-theanine helps smooth out the effects of caffeine. (Personally, I know nothing about coffee jitters as I’ve never had a cup in my life… but so I hear!)
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Matcha can support brain function, liver health, and metabolic health.
BUT…. and it’s a big but… the powder itself is only part of the equation. If you’re drinking it like a sweetened latte that’s basically dessert-disguised-as-breakfast, no amount of matcha benefits will make it a healthy drink as a whole.
What triggered the switch for me
I realised that if my breakfast is nothing but a matcha latte, not only might I be causing myself a blood sugar spike as I’m not really sure what I’m drinking…. (Although I was always having it whilst walking, which does significantly buffer a possible spike…) BUT I’m also undereating protein. The last straw for me was hearing my favourite podcaster, Dr. Chatterjee, say he’d found nanoplastics in his blood test from using takeaway cups. That’s when I thought, shit, it really is time to change this habit.
My new “protein matcha” recipe
Here’s what I’m making myself now, every morning:
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Ceremonial grade matcha powder (I use Health Nag)
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Scoop of protein powder (I use a chocolate flavoured bone-broth protein from Willpowders).
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MCT oil (again, I use one from Willpowders)
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Fenugreek powder (from a Finnish brand, called FenuGUT)
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A handful of nuts/seeds
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10g of creatine monohydrate (I use Thorne)
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Cashew milk (or whichever clean, sugar free milk you like and tolerate; I find cow’s milk gives me bloat if I go large volume)
Volume: big! I make my protein matcha about 400ml.
Effect: I walk, I exercise, I work… and it gives me this amazing calm energy and satiated feeling until lunch.
Important to note (no one-size-fits-all here)
I’m not saying you should switch to this exact version. I still firmly believe that the best breakfast is either nothing or a protein-heavy breakfast that doesn’t spike blood sugar. But to determine what suits you, you must pay attention to how you feel:
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Are you skipping breakfast but then you’re constantly hungry throughout the day?
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Do you feel weak or jittery if you only have coffee/matcha?
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Are you exercising in the morning, even if “just” a walk?
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Do you suspect you may be insulin resistant (or know you are)?
If any of that sounds like you and you don’t fancy actual food in the mornings, then yes, give this a go.
I have clients who thrive on no breakfast, and just two big meals a day. (Those clients generally don’t exercise in the morning though…) Others start spiralling by the afternoon, if they skip breakfast, so it’s crucial they have it. You know you. So you do what best supports you.
I cover exactly how to build metabolically balanced meals inside my Steps to Satiety, 14 day program.