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7 Ways to Incorporate Boba Tea in a Balanced Diet

January 22, 2025

With sweet, creamy flavors and chewy tapioca pearls, boba tea has taken the world by storm.

But can this trendy drink be part of a balanced diet? We asked an expert to break it down.

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First, what is boba tea?

Originating in Taiwan, boba tea is a sweet drink that has become a staple in many Asian restaurants.

“Boba tea is typically made with a green or black tea base, milk, sugar and tapioca pearls,” says Cassandra Neal, RDN, a registered dietitian with Hartford HealthCare Medical Group in Glastonbury.

Ingredients can range widely depending on the flavor you choose and where you get it, but boba tea is notoriously high in sugar.

“Even without the tapioca pearls, a typical 16-ounce boba tea contains about 263 calories and 38 grams of sugar – more than your daily recommended sugar intake in just one drink,” Neal cautions. “And once you add pearls, jelly or pudding, the sugar content jumps even higher.”

Drinking that much sugar can spike your blood sugar in the short term, or lead to weight gain or chronic disease in the long term.

> These 3 Drinks Help Keep Your Blood Sugar Balanced

Here’s how you can counteract some of that sugar.

While avoiding excess sugar intake is always the best option, sometimes, you just need a boba.

If you are going to treat yourself, Neal has a few tips to balance it out:

  1. Take a walk after: Physical activity can help your body use the glucose, instead of storing it.
  2. Pair it with a healthy meal: Eating lean protein, healthy fats, and vegetables can slow the sugar’s absorption.
  3. Share it: Splitting a drink with a friend cuts the sugar in half.

“This can help your body fight off a blood sugar spike, preventing symptoms like fatigue, thirst or blurred vision,” says Neal.

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There’s still room for boba in a healthy diet.

The good news? You can prioritize your health without giving up boba.

The key is moderation and making smarter choices when you do indulge. Neal suggests:

  1. Choose less sugar: Many shops offer options like “half sugar” or “less sweet.”
  2. Skip the add-ons: Tapioca pearls, jelly and pudding all add extra sugar and calories.
  3. Opt for unsweetened milk alternatives: Almond or oat milk are typically lighter than traditional milk.
  4. Order a smaller size: A smaller portion means less sugar and fewer calories.

“Think of boba as an occasional treat rather than an everyday habit,” Neal advises. “Let your health goals determine how often you enjoy it.”

And if you’re not sure how to fill the void boba left in your daily routine?

“Try choosing green tea, jasmine tea or oolong tea to get all the antioxidants from boba without the extra sugar,” Neal adds.