Is boba tea healthy? Boba tea—also known as bubble tea and pearl milk tea—is a beverage made from tea, milk, sweeteners, and tapioca pearls. The beverage is often high in sugar and calories, which might contribute to diabetes and obesity if you consume too much. The tapioca pearls contain guar gum, an additive that might lead to constipation.
It's perfectly OK to enjoy boba tea in moderation. Try asking for fewer tapioca pearls and sweeteners to reduce your added sugar intake. Read on to learn whether boba tea is healthy and possible risks.
Bubble tea pearls, or tapioca pearls, are usually made out of tapioca. This starch is extracted from the roots of cassava plants. Water and sugar are often added to the tapioca to make the pearls gummy. One cup of boba tea usually contains dozens of bubble tea pearls.
What Else Is in Boba Tea?
Boba tea usually includes brewed tea or tea concentrate, milk, sweetener, and tapioca pearls. Common teas include black, jasmine, and green tea. Various types of tea are sources of polyphenols. These plant compounds act as antioxidants that protect your cells against damage. Research has shown that polyphenols might lower the risk of cancer, diabetes, and heart disease.
Some types of tea, such as black tea, contain caffeine. Caffeine can improve alertness and help you think clearly.
The nutrition of boba tea will depend on the ingredients, including the type of milk and sweetener you add. One 490-milliliter-serving of bubble tea made with brown sugar and tapioca pearls, for example, contains:
- Calories: 270
- Fat: 7.01 grams (g)
- Sodium: 211 milligrams (mg)
- Carbohydrates: 45 g
- Fiber: 0 g
- Added sugars: 35.8 g
- Protein: 5.98 g
Possible Risks
Boba tea is generally safe to consume, though you'll want to do so in moderation. The beverage can be high in sugar and calories. Just one 16-ounce bubble tea has more added sugar than the recommended daily allowance. Too much added sugar can increase your risk of diabetes and obesity.
Guar gum, which is an additive sometimes used in bubble tea pearls, might cause constipation. This additive is a fiber that helps hold the pearls together. Guar gum expands when it comes into contact with water. This typically treats constipation, but too much guar gum with insufficient water might have the opposite effect.
You can still reap the benefits of tea without too much added sugar. Try enjoying your favorite tea variety—say, black, jasmine, or green—with a few drops of honey for a bit of sweetness. Matcha is a powdered green tea that is a source of antioxidants and caffeine. You can add milk to matcha for a similar creamy texture of boba tea.
Boba Tea Tips
It's perfectly OK to enjoy boba tea now and then. Here are a few ways to make healthier choices when ordering boba tea:
- Add fewer toppings: Tapioca pearls add sugar to your drink, so ask for less of these bubbles. Some boba tea shops give you the option to add jellies and specialty tapioca pearls. Avoid or limit these options to reduce your sugar intake.
- Ask for a low-sugar alternative: Boba tea often uses sweeteners to add flavor. Opt for natural sweeteners, such as monk fruit, stevia, or yacon syrup.
- Choose non-dairy milk: Almond, oat, and soy milk typically have fewer calories than whole milk.
A Quick Review
Boba tea is generally safe to drink, but you'll want to enjoy it in moderation. The beverage is usually high in sugar and calories and contains an additive that might lead to constipation. Drinking too much boba tea may increase your risk of diabetes and obesity. You might reduce your risk of constipation by drinking plenty of water.
