If you think of refreshing drinks for an afternoon pick-up, a few options can come to mind: smoothies, juice and more recent boba tea. Also called bubble tea, Boba comes from Taiwan in the 1980s. Since then it has become a Nietje treat around the world, especially in Asian American communities.
But although Boba is loved because of its tough tapioca pearls and endless flavor combinations, it is not always considered the most nutritious choice. The good news? With a few smart swaps and a small know -how, you can build a healthier order from Boba Tea that meets your desires without jeopardizing your wellness goals.
Melthia versus Fruittheedebat
When you enter a Boba store, the two most important types of drink options are milk tea and fruit tea. Melth tea usually consists of brewed tea mixed with milk or milk powder. Fruit tea is a mixture of brewed tea and juice or flavored syrup.
MyFitnessPal Registered dietitian Brookell White says Fruit tea is often a healthier and lower calorie option. At the same time, fruit tea can still have a lot of sugar, depending on the amount of sugar used or syrups (1).
Compare tea bass
Milk tea and fruit tea use different tea basses, each with a unique taste profile to meet the type of Boba that you prefer. This basic tea includes:
- Black tea
- Green tea
- Oolong -tea
Different types of this tea can have different amounts of caffeine and other nutrients, but white says the generally the base tea that you select does not matter. “All brewed tea is very low or invalid in calories and has many nutritional benefits, including different levels of antioxidants and polyphenols,” she says (2).
About the expert
Brookell White, MS, RD is a food data curator at MyfitnessPal. She earned her bachelors and masters at San Diego State University and completed her internship at Sodexo. Her experience extends to facilitating food courses on San Diego State University, attending patients as a diet technician and works as an assistant head researcher. Her areas of attention include metabolism, intestinal health, obesity and weight management.
What about drinking toppings
Although typical black Tapioca Boba usually comes to mind when it comes to Boba tea, there are so many different drink toppings to choose from. But what should you choose to give a healthy Boba tea order?
Silly tapioca
Tapioca Boba is the tough, sticky add -in that we all know and that we love. It generally consists of Tapioca starch (of cassave roots) and water, with a sugar -like syrup coating to ensure that the pearls do not stick (3” 4). According to the USDA Food Database, one portion contains 90 calories and 1 g sugar If there is no syrup coating (5). Keep in mind that almost all Boba stores use syrup.
So that Boba
Have you ever heard of Panda Milk Tea? Well, Agar Boba is the white counterpart of Black Tapioca. Agar Boba is the clear, more crispy brother or sister of typical Tapioca Boba. Often Crystal Boba called, it is made of agar, a jelly-like fabric extracted from seaweed. Agar boba is sweetened and contains 57 calories and 9 g sugar Per portion (6).
Boba
According to white, boba is made by thickening a sugar-added drink in a pearl by using a chemical reaction between sodium alginate and calcium chloride. The liquid that “jumps” in your mouth usually contains a considerable amount of sugar. One portion of banging Boba contains 85 calories and 18 g sugar ((7).
Sago
Sago is a mini, clear type of Boba that is often found in thicker drinks with mango taste. It is extracted from certain tropical palm tree stems and made by mixing sago starch with water. Sago offers an abundance of resistant starch.
Jelly
The Jelly Boba is supplied in many flavors: herb grass jelly, coconut jelly, lychee jelly and coffeeiell, to name just a few. Jelly contains almost no nutritional value – over 65 calories and 15 g sugar Per portion (9” 10). However, the calorie and sugar content of Jellies can vary per type and brand, as one study notes 212 calories and 12 g sugar Per portion (3).
Red bean
White says that Red Bean is a better option because it is made by cooking Adzuki beans and adding sugar. It contains a lot of fiber, but can also have a lot of sugar. Two tablespoons of red beans contains 90 calories and 13 g sugar ((11).
Taro Boba
Taro Boba is made in the same way as Tapioca Boba, with the addition of pured taro root. “This is another option that introduces more nutritional value than others such as Taro root, fiber and potassium,” says White. She says that Taro is generally relatively nutrients (12).
Egg pudding
Egg pudding is usually lower in calories, but contains more sugar than other toppings. It contains 54 calories and 18 g sugar per portion ((3” 13).
Chia -seeds
White says that chia seeds are a great way to add more nutrients to your Boba tea-because they are rich in fiber, proteins, omega-3 fats and calcium (14).
Salted cream cheese foam
Salted cream cheese foam is a thick, creamy topping that floats on top of a normal tea base. Think of it as a Boba-Fied version of cold foam, but with a salty-sweet taste. Salted cream cheese foam is made by mixing milk, a stabilizer, sugar and salt. “This will probably increase the sodium and the calories of the drink,” says White.
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How to build your Boba order
So we looked at various drink varieties and topping -types -but what should you actually order in a Boba store to build a healthier Boba tea?
The easier, the better
When it comes to Boba, White recommends to keep things easy.
Go for one Basic milk or fruit tea. TOPPING -Options at Boba stores usually have added sugar, so try to limit yourself a topping.
At most Boba stores you can adjust the level of sugar syrup and ice in your drink. Choose a healthy Boba tea Less sugar and more ice cream. “Remember that sugar is included in most or all components of bubble tea,” says White. Most toppings have added sugar, so it will probably sweeten a base tea with less sugar. Moreover, having a higher volume of ice will reduce the liquid and sugar in your cup.
Try these toppings
For less sugar and more nutrients, consider toppings of Whole Foods such as:
- Fresh fruit
- Chia -seeds
Other good options are:
- Red bean
- Taro Boba
- Silly tapioca
The Bottom Line
Boba Tea is a treat at the end of the day. Order what appeals to you most, but you can make small adjustments to your order for a healthier option.
By keeping things easy, choosing more more nutritious toppings and choosing less sugar and more ice cream you can build a healthy Boba-theekolition that is not only more health-conscious, but also delicious. Oh, and make sure that you really capture when you put a straw in your cup (a stronger injection means less mess).
Post What a dietician would order in a Boba store first appeared on Myfitnesspal blog.