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This process preserves the nutrients and creates a drink that blends smoothly with milk. Even in winter, iced matcha lattes remain popular because they provide steady energy without the heaviness associated with stronger caffeinated beverages. Matcha has a long history in Japan, dating back several centuries. It was first used in traditional tea ceremonies and later became part of everyday life because of its calming yet energising effect. According to a study, the unique growing method, where tea plants are covered from sunlight before harvesting, raises the chlorophyll and amino acid levels. This naturally increases antioxidants and gives matcha its characteristic taste. These antioxidants support immunity and help the body manage seasonal tiredness, making matcha useful during winter. Different cities and cafes around the world now prepare iced matcha lattes in their own ways. Some use oat or almond milk for a dairy-free version, while others blend the matcha with honey, vanilla, or cinnamon for extra flavour. In Japan, the drink leans towards a more earthy, traditional taste, while Western versions tend to be creamier and sweeter. Despite these variations, the base remains simple: matcha, milk, and ice. Many people now choose matcha over regular coffee because it provides a calmer, more sustained form of energy. Matcha contains L-theanine, an amino acid linked to improved focus and reduced jitteriness, which is something regular coffee often lacks. Studies have shown that the combination of L-theanine and caffeine produces steady alertness without sudden crashes. Coffee releases caffeine quickly, but matcha releases it gradually, making it easier on the body during long work or study hours. This slow-release effect is one of the reasons matcha has gained popularity among students, professionals, and individuals who want mental clarity. The low-sugar approach makes this drink suitable for teens, adults, and anyone who prefers a lighter alternative to coffee. With just a few ingredients and minimal preparation time, an iced matcha latte fits smoothly into busy routines while offering a clean, refreshing source of energy. Iced Matcha Latte: A Quick 5-Minute Low-Sugar Recipe An iced matcha latte is made using finely ground Japanese green tea powder, a drink that originated in centuries-old tea ceremonies. Matcha offers steady energy and antioxidants, making it a healthier alternative to sugary beverages. Different cities now prepare it with dairy, plant-based milk, or light flavour additions while keeping the recipe simple. Ingredients (Serves 1) 1 tsp matcha powder (ceremonial or culinary grade)

• 2 tbsp hot water (not boiling)
• ½-1 cup cold milk (dairy or plant-based)
• 1-2 tsp honey or jaggery syrup (optional, low sugar)
• Ice cubes (as needed)

Instructions

1. Add matcha powder to a bowl. Pour hot water and whisk until smooth and lump-free.
2. Add honey or jaggery syrup if needed and mix well.
3. Add ice cubes to a tall glass.
4. Add cold milk over the ice.
5. Pour the whisked matcha over the milk.
6. Stir gently and serve immediately.