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Is Bubble Tea Healthy? Exploring the Pros and Cons

With its combination of sweetened tea, chewy tapioca pearls, and a variety of tempting toppings, bubble tea is a sweet beverage to enjoy at any time of the day.

But beneath the fun and flavor, the high sugar content and calories in the beverage may pose certain health risks. 

In this article, we’ll explore healthy options for making your bubble tea order and what you should know before taking your next sip.

What is Bubble Tea?

Bubble tea — also known as boba tea —  is a popular drink that originated in Taiwan during the 1980s. 

It typically contains a tea base blended with milk or fruit flavors and is best known for the chewy tapioca pearls (or boba) that sit at the bottom of the cup.

The drink can be served hot or cold and comes in various flavors, from traditional black or green tea to earthy flavors like matcha and fruit-infused blends.

Is Bubble Tea Healthy?

The healthiness of boba teas depends on several factors, such as the ingredients used, portion size, and how often it’s consumed. 

While a boba drink can be an enjoyable treat, it’s generally not considered a healthy beverage due to its high sugar content. However, there are ways to make your boba order healthier.

High sugar content

Bubble tea is often sweetened with syrups, sugar, or condensed milk. Depending on the recipe, a typical serving can contain 30 to 60 grams of sugar. The American Heart Association recommends that women limit their daily sugar intake to 25 grams and men to 36 grams daily.

High sugar intake is linked to an increased risk of weight gain, type 2 diabetes, cardiovascular disease, and tooth decay. 

Calorie count

Sweetened ingredients, flavored syrups, or creamers added to boba tea often increase its calorie count. A single serving of boba tea contains around 355 to 469 calories depending on the toppings, milk, and sugar used.

Bubble tea pearls are mostly made from tapioca starch, a type of carbohydrate with little nutritional value besides calories. One serving of boba pearls can add about 544 calories to the drink. These calories come with little to no fiber, protein, or vitamins.

Other toppings

Beyond tapioca pearls, bubble tea often contains other toppings like fruit-flavored jellies, popping boba, or egg pudding. Each of these toppings can add additional calories and sugar to the drink.

High glycemic index (GI)

Tapioca pearls are made from cassava starch with a high glycemic index (GI). Foods with a high GI are rapidly digested and absorbed in the body which leads to quick spikes in blood sugar levels.

For people with diabetes or those at risk, regularly consuming tapioca can make it harder to manage blood sugar levels. Consuming too many foods with a high GI regularly can increase the risk of insulin resistance and diabetic complications.

Trans fats and artificial additives

Many bubble tea shops use powdered or liquid nondairy creamers to achieve the creamy texture in milk-based teas. Some artificial sweeteners can be high in trans fats  — unhealthy fats linked to an increased risk of heart disease, stroke, and inflammation. 

They may also contain artificial flavors, preservatives, and hydrogenated oils, which can negatively affect health in the long term.

The Nutritional Profile of Bubble Tea

The nutritional profile of bubble tea can vary widely depending on the ingredients, serving size, and how it’s prepared. 

Below is the nutritional profile for a typical 16-ounce (473 ml) serving of milk tea with tapioca pearls:

Are There Any Benefits of Drinking Bubble Tea?

There are some health benefits to drinking boba tea in moderation. 

Provides antioxidants

The primary health benefit of bubble tea comes from the base tea itself. Both green and black tea contain antioxidants called polyphenols, which help neutralize free radicals in the body.

Green tea, in particular, is rich in catechins, known for their anti-inflammatory properties and heart health benefits. Black tea contains theaflavins, which are full have antioxidant and anti-inflammatory effects. 

Oolong tea, another common base for bubble tea, combines the benefits of both black and green tea with a balance of catechins and theaflavins.

Hydrates the body

Even though bubble tea can contain sugar and other additives, the tea base still contributes to your daily hydration needs. Staying hydrated is essential for bodily functions, including digestion, circulation, and temperature regulation. 

Choosing bubble tea with less sugar (or without sugar) can provide hydration without excess calories.

Offers digestive benefits

If you choose toppings like aloe vera, boba tea may have some added digestive benefits. Aloe vera is known for its soothing properties and can help support digestion and reduce gut inflammation.

In some cases, healthier toppings like chia seeds can be added to bubble tea. Chia seeds are rich in omega-3 fatty acids, fiber, and protein. Each of these nutritional components promotes digestive health and heart health. They can also provide satiety (the feeling of fullness).

Boosts mood and energy

If boba tea is made from a caffeinated base like black or green tea, it can provide an energy boost similar to coffee. Caffeine has been shown to improve alertness, concentration, and mood. 

However, moderation is key as too much caffeine can lead to negative effects like jitteriness or insomnia.

L-theanine — an amino acid found in tea — particularly green tea can promote a calming effect while enhancing focus and mental clarity when combined with caffeine.

Benefits bone health

For those who opt for milk-based boba tea, milk in the beverage can be a source of calcium and vitamin D. Calcium and vitamin D are essential for maintaining strong bones and teeth. Calcium also plays a role in muscle function and nerve signaling.

How to Make Bubble Tea Healthy

If you love bubble tea but want to make healthier choices, here are some tips to consider:

• Lower sugar content: Many bubble tea shops will let you customize your sugar level. When ordering boba tea, ask for half or less of the usual sugar or choose a substitute like stevia. 

• Swap toppings: Skip the boba pearls or replace them with healthier options like aloe vera, chia seeds, or fresh fruit, which provide more fiber and other nutrients. Fewer tapioca pearls can help you cut down on sugar.

• Choose a lighter base: Instead of milk tea, opt for fruit tea or unsweetened green or black tea as the base. This will help reduce the amount of calories and fat in the beverage.

• Opt for healthier milk alternatives: Choose non dairy milk alternatives like almond, coconut, or soy milk, which can provide some nutrients and are often lower in calories and fat compared to creamers.

• Limit portion size: Bubble tea servings are often quite large — choose a smaller cup to limit your intake of sugar and calories.

Healthier Alternatives to Bubble Tea

There are several beverage options if you’re looking to reduce your sugar and calorie intake, but still want to enjoy a flavorful beverage.

• Herbal teas: These are naturally caffeine-free and free of added sugars. Herbal teas offer a wide range of health benefits including improving digestive health and sleep.

• Green tea: This tea is rich in antioxidants like catechins, which can help reduce inflammation, improve heart health, and support weight loss. It has minimal calories and no sugar if consumed without sweeteners.

• Sparkling water with a splash of fruit juice: Sparkling water is hydrating and calorie-free. Adding a small amount of fresh fruit juice gives you flavor without the high sugar content of sweetened drinks.

• Kombucha (low-sugar varieties): This fermented black tea beverage contains probiotics, which can support gut health. You can opt for a brand of kombucha that is low in sugar.

Where Can I Learn More About My Health?

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