How Often Can You Drink Bubble Tea?
In recent years within the UK bubble tea has become an everyday beverage for many but an exciting treat for others, due to the fact there are many different combinations you can choose from. Depending on your individual bubble tea order, and what flavours and toppings you choose to include, your bubble tea drink can have varying amounts of sugar. In order to maintain your health, while also enjoying bubble tea you might wonder, how often can you drink bubble tea? This blog will explain the different elements that make up a standard cup of bubble tea, and provide practical tips on how you can enjoy it while maintaining your health.
Nutritional Breakdown of Bubble Tea
There are five key components that make up your typical bubble tea drink. Starting off with a tea base, either green or black. This part of bubble tea is actually pretty healthy, with no sugar and high amounts of antioxidants. If you are making a classic milk tea, you will next add in either a milk or creamer powder to give it that ‘milky' texture. Your milk/creamer ingredient can vary from product to product, as there are both dairy and vegan options available on the market. The next ingredient you will add is some sort of sweetener, these can come in many different forms, from fructose to cane sugar. Typically when you order a bubble tea, ‘full' sugar will refer to using two ladles of sweetener in your drink, while ‘half' sugar refers to one ladle, and ‘no' sugar refers to no added sweeteners. If you are wanting to opt for a more healthy option, you could choose to have ‘no' sugar. The final ingredient for your classic bubble tea would usually be tapioca pearls, which are a carbohydrate. These are made from cassava starch and give you that classic chewy Taiwanese texture when sipping your drink. As an extra step you can also add additional toppings such as jelly or pudding, which again adds more texture but also increases the amount of sugar and calories in a drink.
If you are opting for a fruit tea, this will usually use a green tea base, flavoured syrup and popping balls instead of your black tea, milk powder and taipoca pearls. Because fruit teas have the added fruit flavoured syrup this naturally increases the sugar levels, and with the addition of sugary popping balls, you have a drink that is quite a bit higher in sugar than your classic milk tea. Your standard cup of bubble tea (milk or fruit) can contain anywhere between 200 to 500 calories and 30 to 50 grams of sugar, depending on how you customise your drink.
What to keep in mind when drinking bubble tea regularly
While bubble tea is an everyday drink for many, consuming bubble tea with lots of toppings and lots of added sugars may not be the best for your health in the long term. As mentioned, some bubble tea drinks have high levels of sugar and can sometimes exceed the recommended daily limit. Over time, excess sugar intake could increase your risk in getting health conditions such as weight gain, diabetes, or even dental issues. Another thing to bear in mind when drinking bubble tea is the amount of caffeine you are consuming. While bubble tea has far less caffeine than a standard coffee, if you are drinking bubble tea regularly, it is something to be aware of. A standard cup of coffee has around 95mg of caffeine, while a black tea (use to make classic milk tea) has about 47mg. Green tea (used to make fruit tea) has even less caffeine, ranging from 20-45mg per cup.
How to enjoy bubble tea in moderation
So, now onto the real question we are all thinking. How often can you drink bubble tea? The answer really depends on your individual health goals, dietary needs, and lifestyle. As a general rule of thumb if you are mainly drinking fruit teas with popping balls, look at these as an occasional treat, rather than an everyday thing. When your drinking classic milk tea opt for a version with half or no sugar added. Overall, bubble tea is one part of your diet, and if you view this as your favourite type of everyday beverage or treat that brings you a lot of joy, then there is no problem doing this – but if this is the case, you may want to consider what the other parts of your diet look like to ensure you maintain balance and meet your nutritional needs through various foods and drinks. At the end of the day, moderation really is key.
How to make your bubble tea ‘healthier'?
You don’t have to give up bubble tea entirely to maintain a healthy lifestyle. There are a couple of small adjustments you can make to your favourite bubble tea drinks to make these better fit for more regular consumption.
- Take ‘no' added sugar in your drink
- Choose toppings that have less sugar, such as aloe vera or coconut jelly (versus taipoca or popping balls)
- Switch to alternative milk options, such as almond, soy or oat (depending on your dietary requirements)
- Limit yourself to just one topping
Bubble Tea in Moderation
Bubble tea is an excellent treat, but enjoying it in moderation is essential for maintaining a balanced diet. Excessive consumption may contribute to excess sugar and calorie intake. By making smart choices, such as reducing sugar, opting for non-dairy alternatives, you can enjoy your bubble tea while also living a balanced healthy life.