Bubble Tea and Diabetes

Bubble tea, also known as boba tea, is a fun and flavorful drink enjoyed worldwide. But have you ever stopped to think about how many calories are hiding in that cup?  This article dives into the world of bubble tea and explores its impact on your health, particularly for those with diabetes.

Tea is Good for You

Several epidemiological studies have demonstrated that consumption of black, green and oolong tea helps lower cardiovascular disease risks, especially in habitual tea drinkers. Further, consumption of black tea was also found to have antioxidative and anti-inflammatory effects in individuals with type 2 diabetes. 

The “problem” comes in when other ingredients such as sugar, non-dairy creamer and other toppings (boba!) are added to the mix. These added ingredients contain high fat and sugar content, which may increase the risk of chronic diseases.

Bubble Tea Calories: A Shocking Truth

A typical single serving of 16 ounce (473 mL) bubble tea with full-sugar milk tea and tapioca pearls can pack a whopping 299 calories (some could go up to 335 calories) and contain 38 grams of sugar.  For larger sizes or those with additional toppings like jelly and egg pudding, the calorie count can easily climb even higher.

To give you a guide on how much sugar we should consume: 

Our sugar consumption should be no more than 10% of our daily energy intake. That means that for most adults, the sugar intake should be no more than about 10 teaspoons (50g) of sugar based on a 2000-daily calorie intake.

Let’s pause for a moment and think this through. How long does it take to burn off 299 calories? Assuming you’re 70 kg and one to go with regular-sized cups sans toppings, it takes approximately:

• 1 hour of low-impact aerobics, or

• 30 minutes on an elliptical trainer, or

• 1 hour and a half of hatha yoga.

Here's a breakdown of the culprits:

• Milk tea base: High in sugar content, and also normally contains non-dairy creamer which is high in saturated and trans fat (which helps create that creamy milk tea taste), contributing significantly to the overall calories.

• Boba pearls: These chewy delights are usually made with tapioca flour and are loaded with carbohydrates. Also note that the boba pearls by themselves already contain sugar and are also usually mixed with some syrup to keep them from sticking together

• Other toppings: From jellies to red beans, these add extra sweetness and calories.

Bubble Tea and Diabetes: A Risky Combination

The high sugar content in bubble tea can be a major concern for people with diabetes. 

Traditional bubble tea recipes often contain large amounts of sugar. This could be in the form of flavored syrups, sweetened condensed milk, or sugar-laden fruit juices. For example, 38 grams of sugar (about 7 teaspoons) in a 16 ounce (473 mL) bubble tea is about the same amount of sugar as a 330 ml can of regular Coca Cola. 

Consuming excessive amounts of sugar can cause a rapid spike in blood glucose levels, leading to hyperglycemia. This spike can be particularly dangerous for people with diabetes, as their bodies either do not produce enough insulin or are unable to effectively utilize insulin to regulate blood sugar levels. Uncontrolled blood sugar levels over time can contribute to a host of complications, including cardiovascular disease, nerve damage, kidney damage, and vision problems.

Regularly consuming sugary drinks, such as bubble tea, can lead to blood sugar spikes and make it difficult to manage the condition.

Choosing a Healthier Bubble Tea

Don't despair! There are ways to enjoy this much-loved drink without derailing your health goals. Here are some tips:

1. Opt for unsweetened milk tea: This significantly reduces sugar intake. You can add a touch of natural sweetener such as honey if desired. Or you can just go without the sweetener.

2. Choose reduced-sugar options: Many shops offer lower-sugar versions of syrups and milk tea bases. Refer to the drink’s grade when making your choice and choose the “A” drinks. The Nutri-Grade system comprises color-coded grades – these range from A to D. “A” is the healthier option, while “D” contains the highest sugar and/or saturated fat content. Drinks that are graded “A” contain less sugar, no sweetener and minimal saturated fat content. 

3. Skip the toppings: Boba pearls and jellies are major calorie bombs. Consider doing without the toppings (if you can!). Alternatively, go for 0% sugar tea with less boba.

4. Drink less frequently: Limit your bubble tea consumption to occasional treats.

5. Bonus Tip:  Try a healthier base like unsweetened soy milk and add a single serving of tapioca pearls for a more balanced and flavorful drink.

By making informed choices, you can still enjoy bubble tea without compromising your health.

Balancing your glucose is critical to living a healthy life. You might want to check out our NOVI Glucose Optimization Program. NOVI can help you take the first step to understand what is affecting your glucose, and take steps to make sustained improvements.