Is Boba Healthy? Here’s What Experts Say
Key takeaways:
Boba tea is a drink that originated in Taiwan in the late 80s. The most common form of the beverage includes chewy tapioca balls, as well as black tea, milk, and ice.
For many Asian Americans, boba tea is more than just a drink — some consider it a part of their identity.
Like any treat, nutrition experts say that boba tea, while not necessarily nutrient-dense, is fine to enjoy on occasion.
Boba tea, also referred to as bubble or pearl milk tea, has taken the U.S. by storm over the past several years. And its popularity shows no signs of stopping.
But, the drink isn’t by any means a recently discovered treat — it’s been around for decades. The true origin of boba tea is likely still a controversy among two teahouses in Taiwan. But the beverage’s debut is generally accepted as some time in the late 80s.
The drink became a sensation, evolving into a staple at night markets in Taiwan. And as Taiwanese people immigrated to the U.S., boba tea served as a cultural symbol for many Asian Americans.
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For Mindy Lu, CN, LMHC, CBTP, founder and clinical director of Sunrise Nutrition, boba tea holds a special place in her heart. As a child, her parents would take her to Chinatown in Seattle, Washington on the weekends and treat her to bubble tea.
“I love that bubble tea has become more mainstream in the last decade — it's been a staple of my childhood,” Lu told GoodRx. “As a Taiwanese-American, it was a food that connected me with my heritage and helped keep me grounded in who I am.”
What is boba tea made of?
Apart from the boba or tapioca pearls, there are so many variations of boba tea. Some common ones include classic milk tea, taro tea, or fruit tea (caffeinated tea made with fresh fruit).
The type of tea also matters, with some of the most popular options including oolong, green, and black tea. The beverage can include a dairy-based milk, milk alternative, or no milk at all. Finally, some teas may even include a simple syrup, with flavors ranging from mango to sesame.
“Personally, I am a fan of the classic milk tea with boba, but it certainly pairs well with other flavors, [such as] ube, strawberry, lychee, mango, [and] matcha,” said Lu. “My favorite part about boba isn't the taste though, it's the texture. There is something so fun about the chewiness of it.”
What are tapioca pearls?
The ingredients for boba (or tapioca pearls) are quite simple: sugar, tapioca starch, and water. These little spheres get their squishy texture from tapioca flour. Tapioca flour is derived from cassava, an earthy and nutty-tasting root vegetable that grows in tropical and subtropical areas of the world.
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Mia Syn, MS, RDN said the doughy pearls’ mild, almost tasteless flavor is what makes them such a versatile ingredient or garnish. From sweet fruit to bitter coffee, they work with a variety of foods and flavors.
Lu explained that boba can come in different sizes, too. It largely depends on the dessert or beverage it’s featured in.
For example, she said tiny tapioca pearls are often included in Asian desserts such as mango sago. This is a pudding that is usually made with coconut milk, mango, and condensed or evaporated milk. In comparison, tapioca pearls found in bubble tea are considered large.
Is boba tea healthy?
Syn said tapioca pearls are rich in carbohydrates. And while boba tea contains sugar, that doesn’t automatically mean it’s unhealthy.
In fact, Lu advised avoiding information that sparks fear around foods that have been labeled as “bad for you” altogether. She recommended flipping the narrative by, instead, focusing on the joy treats like boba tea can bring people. This can be achieved through mindful eating practices, such as eating without distractions (think: television and phone screens) and chewing food slowly.
“I encourage people to ask themselves what boba means to them and how their bodies feel after having it,” she said. “That does include eating intuitively and being attuned to hunger [and] fullness cues, and knowing your body's needs.”
This logic is quite simple: If you enjoy a dessert with boba pearls in it, and feel satisfied after eating them, then there’s nothing to fret about. But if you experience any discomfort or gastrointestinal (GI) issues after eating boba, then it may be worth steering clear of it until you uncover the root cause.
Keep in mind, some boba teas are made with real, dairy-based milk. And if you often have a hard time digesting lactose (the main sugar found in milk), that could cause GI distress.
And remember, for many Asian Americans, boba tea resembles a part of their culture. In other words, the argument about whether it's healthy or unhealthy is largely irrelevant.
“For a lot of folks, bubble tea is a fun drink. But, to me, there is an added layer of identity, heritage, childhood, [and] nostalgia,” said Lu.
Other possible health benefits of boba tea
Lu and Syn suggested that, for some folks, boba pearls can be part of a healthy eating pattern.
“While boba pearls aren’t considered a nutrient-dense food, they can be a part of a balanced diet as long as you are meeting your nutrient needs through other food sources as well,” Syn said.
Lu even pointed out a few, lesser-known benefits of tapioca pearls’ nutrient profile.
“Because it’s low in sodium, it is a good option for those who need to keep an eye on their blood pressure,” she said. “It’s also easy to digest, which makes it good for those who have weakened digestive systems or are recovering from food poisoning.”
Don’t forget that tea on its own — without the sugar — is high in antioxidants, which can help lower inflammation. Green tea in particular, has been shown to improve mental alertness as well as heart health. Some boba teas also include anti-inflammatory ingredients like lychee and butterfly pea, that may provide added benefit.
A few things to consider about boba
If you have diabetes or are watching your sugar intake, it may help to plan what you eat for the day if you want to enjoy bubble tea.
“The boba pearls used in boba tea often contain additives to change the color or flavor of the pearl, such as added sugar, which would [also] make them more calorically dense,” Syn told GoodRx.
Tapioca pearls are often swirled in tea that’s also sweetened with added sugar — so it’s something to keep in mind before ordering. Talking with your healthcare provider, or a trusted dietitian or nutritionist, is always a good idea if you have questions around eating certain foods.
What is the healthiest way to have a boba drink?
If you are at all concerned about the beverage’s effect on your health, both Lu and Syn share a few pointers on how you can make healthy modifications.
Syn said that making boba tea at home is one way you can control the amount of the sweet stuff you include in the beverage. However, places that serve boba tea often offer modifications. This way, you can customize the drink, so it best suits your dietary needs and preferences.
“Opt for an unsweetened or lower-sugar boba tea option that limits the amount of added flavor syrups,” Syn said. “For the milk portion, choose low-fat or non-fat dairy milk, or unsweetened plant[-based] milk.”
Lu also added that many bubble tea shops offer specific adjustments to the teas’ sugar levels. The baseline amount of sugar in boba tea can vary depending on the shop, drink size, and toppings. According to a study, a 16 oz. boba milk tea can have around 38 g (around 3 tbsp) of sugar. But a few boba tea outlets told GoodRx that a beverage at 100% sweetness can have anywhere from around 1 tbsp to over 6 tbsp of sugar.
“You can have your drink made with 50% or 75% of the sweetener,” she said. Some boba places offer even lower sugar levels — 35% or even 25%, for example.
Keep in mind that you can also opt for no sweetener and add your own. That way, you can control the amount
Another hack is to make sure the tea is sourced from real tea leaves, as opposed to a concentrate, Syn explained. This will allow you to reap the possible health benefits of the naturally occurring polyphenols. Like antioxidants, these are nutrients found in plants — including tea leaves — that help fight cell damage.
The bottom line
As is the case with any sweet treat, enjoying boba tea on the occasion will not pose any threats to your overall health. This is especially the case if you’re already leading a healthy lifestyle, such as eating a wide range of fruits and vegetables, getting quality sleep, and exercising a few times a week.
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References
Bhooshan, K., et al. (2009). Plant polyphenol as dietary antioxidants in human health and disease. Oxidative Medicine and Cellular Longevity.
De Bradandere, S. (2019). Make boba for bubble tea. Scientific American.
GlobalNewswire. (2022). Demand for global bubble tea market size hit $4.5 billion by 2026, exhibit a CAGR of 8.1%. Bubble tea industry trends, share, value, analysis & forecast report by facts & factors.
Jones, E. (2018). Who invented bubble tea?Taipei Times.
Li, S., et al. (2017). The industrial applications of cassava: Current status, opportunities and prospects. Journal of the Science of Food and Agriculture.
Min, J.E., et al. (2017). Calories and sugars in boba milk tea: Implications for obesity risk in Asian Pacific Islanders. Food Science & Nutrition.
U.S. Department of Agriculture. (2019). Tapioca, pearl, dry.
