A 23-year-old student came to us quite disturbed. A routine test needed for admission into a course had shown higher levels of blood sugar. Looking into his diet and eliminating triggers, we found that while he ate mostly clean and was fairly active, he regularly had boba tea. Also called bubble tea, this has become a favourite drink for many, thanks to its creamy taste, colourful look and chewy tapioca pearls. But while it may look harmless, boba tea is actually much less healthy than plain tea or coffee. The main reason lies in how it’s made and what it contains. Boba tea is usually made with brewed tea, milk or creamer, sugar syrup and tapioca pearls. Many versions also include flavoured powders or fruit syrups to enhance taste. These ingredients together make the drink high in sugar and calories. Plain tea or coffee, on the other hand, contains almost no calories when taken without sugar or milk. This is what makes boba tea more of a dessert drink than a simple beverage. Too much added sugar The biggest concern with boba tea is the amount of sugar added to it. Every layer of the drink contributes some — the sweetened tea base, the syrup-coated pearls, and the sugary milk or flavouring added on top. This makes the drink taste good but it also increases the total sugar content far beyond what our body needs. Regularly having such high-sugar drinks can slowly affect health, leading to problems like weight gain, poor digestion and risk of diabetes over time. It also causes quick spikes in blood sugar, followed by a drop, which can make you feel tired and hungry again soon after drinking it. Empty calories The tapioca pearls, which are the highlight of the drink, are made from starch. They add chewiness but not nutrition — no fibre, protein, or vitamins. The milk or creamer used often contains added sugar or unhealthy fats. So, while the drink fills you up temporarily, it doesn’t really nourish your body. In contrast, plain tea or coffee is rich in natural antioxidants that protect the heart and help in maintaining metabolism, without adding extra calories. Boba tea may also include artificial flavours, colours, and preservatives, especially in fruit or milk-based versions. These are added to make the drink look and taste more appealing but have no real health benefits. Consuming such additives regularly can affect digestion and may not suit people with sensitive stomachs. Tea loses its benefits Even though tea is part of boba tea, the sugar and creamy ingredients outweigh the health benefits that it naturally offers. The caffeine from tea in boba is mild, but because the drink is sweet and heavy, it doesn’t provide the same refreshing or energising effect as a cup of plain tea or coffee does. In fact, the sugar can cause a quick energy rush followed by a slump, leaving you feeling sluggish. However, this doesn’t mean you can never enjoy boba tea. Like most treats, it can be enjoyed in moderation. Choosing smaller servings, asking for less sugar and avoiding extra toppings like jellies or puddings can make a big difference. You can also choose fresh milk instead of artificial creamers or try a green tea base for a lighter version. If you enjoy making it at home, using natural sweeteners and fresh ingredients will make it much healthier. And do not have it too often. (Dr Bhattacharya is senior consultant, endocrinology, Indraprastha Apollo Hospitals, Delhi)
