Bubble tea, also known as boba tea, pearl milk tea or just the boba drink, is a Taiwanese drink that has taken the world by storm. The combination of tea, milk and chewy tapioca pearls is a flavor and texture sensation that’s hard to resist. But like many popular drinks, there’s a growing debate whether bubble tea is a healthy drink or just a sugary fad. Knowing the nutritional facts of bubble tea and making smart choices will help you enjoy this drink and your health.
What is Bubble Tea?
Bubble tea was born in Taiwan in the 80s and has since gone global. Traditionally it’s a tea base (black, green, oolong tea) with milk, sweeteners and the signature of tapioca starch and pearls (boba). You can customize with various flavors, milk types and toppings to suit your taste.
The classic bubble tea is a sweet tea base with dairy milk and boba. Modern versions enjoy boba tea have alternative milk options like soy, almond or oat milk. And a wide range of toppings like fruit jelly, grass jelly and flavored syrups to customize to your heart’s desire.
But not all bubble teas are created equal. Some use natural sweeteners like honey or agave syrup while others are loaded with refined sugar so it’s important to know the difference between sweet flavors and the healthier versions and the indulgent ones.
Limited Edition Deal! Smartwhip 640g – Now £26.95
Nutritional Facts of Bubble Tea
Bubble tea is delicious but we need to be aware of its nutritional content especially if you’re health conscious. A 16oz serving of bubble tea can have around 38g of sugar and 500 calories depending on the ingredients used. These numbers may vary depending on the size of the the tea drink itself, type of milk and any additional sweeteners or toppings.
Tapioca Pearls
The tapioca flour and pearls in bubble tea are made from cassava starch which is a refined carbohydrate. They give bubble tea its chewy texture but offer little nutritional value. Tapioca pearls are high in carbs but low in protein, fiber, vitamins and minerals. The process of refining cassava flour removes most of the nutrients leaving you with a high carb, low nutrient ingredient.
One serving of tapioca pearls can add around 100-150 calories to your drink, mostly empty calories. Since there’s no significant health benefits, tapioca pearls should be considered as an indulgence rather than a nutritious food.
Milk
The type of milk used in your bubble tea also matters. Dairy milk especially whole milk adds calories to the drink due to its higher fat content. Whole milk has 150 calories per cup while low-fat milk has 100 calories. Plant-based milks like almond milk, soy and oat milk has fewer calories and fat so it’s a healthier option. Soy milk for example has 80-100 calories per cup and has extra protein and calcium.
Using a non-dairy milk alternative can help reduce the calorie count of your bubble tea especially if you’re lactose intolerant or trying to reduce your saturated fat intake.
Tea Benefits in Bubble Tea
Despite the sugar and calorie content of bubble tea, the tea itself has some benefits. Tea is rich in antioxidants especially polyphenols which has been linked to many health benefits. Drinking tea regularly has been associated to lower risk of heart disease, improved brain function and even weight loss due to its natural caffeine and antioxidant properties.
Types of Tea and Their Benefits
- Green Tea: High in antioxidants, green tea helps improve brain function, boost metabolism and lower risk of some cancers. Green tea based bubble teas are lower in calories and caffeine so it’s a healthier option.
- Black Tea: Black tea has more caffeine than green tea but it’s still packed with antioxidants like theaflavins and catechins. These compounds are good for heart health and may lower cholesterol levels.
- Oolong Tea: Oolong tea is in between green and black tea in terms of oxidation. It helps improve metabolism and digestion so it’s a good option for those looking for a mild energy boost without the strong flavor of black tea.
By choosing bubble tea made with these types of teas, you can get the benefits of antioxidants while still indulging in a tasty drink.
Original price was: £27.50.£21.50Current price is: £21.50.
Original price was: £26.95.£21.95Current price is: £21.95.
Original price was: £23.95.£19.99Current price is: £19.99.
Original price was: £29.95.£19.95Current price is: £19.95.
Original price was: £24.98.£20.98Current price is: £20.98.
Original price was: £24.95.£20.50Current price is: £20.50.
Original price was: £35.00.£26.95Current price is: £26.95.
Additives and Toppings
A major contributor to the unhealthiness of some bubble teas is the use of high calorie toppings and sweeteners. Common toppings like tapioca pearls sugar syrup, pudding and sweetened fruit jellies has added sugars and can add up to the calorie count of the drink.
For example, adding tapioca pearls alone can add 100-150 calories, fruit jellies or flavored syrups can add 50-100 calories. While these toppings makes the drink more flavorful and textured, it also makes it more calorie dense and less nutritious.
Healthier Toppings
If you want to make your bubble tea healthier, try low calorie toppings. Grass jelly is a great alternative to the boba tea pearls. It has fewer calories and is often made with herbs like mesona which has cooling properties and digestive benefits.
Another option is to reduce the number of toppings or choose fruit based additions like aloe vera or fresh fruit chunks which can add some nutritional value in the form of vitamins and fiber.
Original price was: £27.50.£21.50Current price is: £21.50.
Original price was: £26.95.£21.95Current price is: £21.95.
Original price was: £23.95.£19.99Current price is: £19.99.
Original price was: £29.95.£19.95Current price is: £19.95.
Original price was: £24.98.£20.98Current price is: £20.98.
Original price was: £24.95.£20.50Current price is: £20.50.
Original price was: £35.00.£26.95Current price is: £26.95.
Making a Healthier Choice
Bubble tea is not inherently unhealthy but making mindful choices on its ingredients can make a big difference. Here are a few ways to have a healthier bubble tea:
1. Reduce or Eliminate Sugar
Most bubble teas are pre-sweetened with syrups or sugars. Ask for less sugar or in some cases no sugar at all. Many shops allow you to customize the sweetness level of your drink, “half sugar” or “no sugar” options. Cutting back on added sugar also reduces the calorie count and minimizes the impact on your blood sugar levels.
2. Plant-Based Milk
Select low-fat or non-dairy milk options like almond, soy or oat milk to cut down on calories brown sugar and fat. These plant-based milks has fewer calories than whole milk and is perfect for those who are lactose intolerant or vegan.
3. Low-Calorie Toppings
Instead of tapioca pearls, try low calorie alternatives like grass jelly, aloe vera or fruit chunks. These options gives you fun texture and flavor without adding extra calories or sugar.
4. Tea-Based Bubble Teas
Fruit or herbal teas and green or oolong tea bases are generally lower in calories than creamy milk teas. Choose a tea concentrate these options and you can enjoy the drink with fewer calories and still get the benefits of tea.
Conclusion
Bubble tea can be a treat and a healthy drink option, depending on how it’s made. Reduce sugar, choose plant-based milk and low calorie toppings and you can enjoy bubble tea guilt free. Moderation is key and occasional indulgence is fine. By making simple changes to your order you can enjoy the fun and flavor of bubble tea while keeping your health in mind.
