When you think of refreshing drinks for a noon, there may be a few options: Smoothies, Juice and recently Boba Tea. Also called Bubble Tea, Boba from Taiwan originated in the 1980s. Since then, it has become a staple all over the world, especially in Asian American communities.
But while Boba is loved for its cool 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 Boba spaces that satisfy your urge without compromising your wellness goals.
The debate about milk vs. fruit
When you enter a Boba store, the two main types of drinking settings are milky and fruit. Milk -te 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 setting. At the same time, fruits can still be high in sugar depending on the amount of sugar or syrups used (1).
Comparison of tea -bases
Milk -te and fruit use different tea bases, each including a unique flavor profile to accommodate the type of boba you prefer. These base -te include:
- Black tea
- Green tea
- Oolong tea
Different varieties of these tea may have different amounts of caffeine and other nutrients but White says it generally, Base tea you choose doesn’t mean anything too much. “All brewed tea is very low or empty of 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 served her bachelor and masters at San Diego State University and completed her dietary internship at Sodexo. Her experience extends to facilitating nutrition courses at San Diego State University, who take care of patients as a dietary technician and work as a assistant manager. Her focus areas include metabolism, bowel health, obesity and weight control.
What to know about drinking toppings
While typically black tapioca Boba usually comes to mind when it comes to Boba Tea, there are so many different drinks toppings to choose from. But what do you have to choose to make a healthy boba tea -tightening?
Tapioca Boba
Tapioca Boba is the cool, sticky addition that we all know and love. It generally consists of tapioca starch (from Cassava Rodmel) and water with a sugary syrup coating to make sure the beads do not adhere (3, 4). As per the USDA Food database contains one that serves 90 calories and 1 g of sugar When there is no syrup coating (5). Remember that almost all Boba stores use syrup.
Agar Boba
Have you ever heard of panda milk tea? Well, Agar Boba is the white counterpart to Black Tapioca. Agar Boba is the clear, more crunchy sibling of typical Tapioca Boba. Often called Crystal Boba, it is made of agar, a jelly -like substance extracted from seaweed. Agar Boba is sweetened and contains 57 calories and 9 g of sugar per. serving (6).
Popping Boba
According to White, popping Boba is produced by thickening a sugar-added drink to a pearl using a chemical reaction between sodium alginate and calcium chloride. The liquid that “pops” in your mouth usually contains a significant amount of sugar. A serving of popping Boba contains 85 calories and 18 g of sugar (7).
Sago
Sago is a mini, clear type of Boba, often found in thicker mango-flavored drinks. It is extracted from certain tropical palm trees and is made by mixing sago starch with water. Sago gives an abundance of resistant starch.
Jelly
Jelly Boba comes in many flavors: herbal grass jelly, coconut jelly, lychee jelly and coffee jelly, to name a few. Jelly contains almost no nutritional value – containing whether 65 calories and 15 g of sugar per. serving (9, 10). However, however 212 calories and 12 g of sugar per. serving (3).
Red bean
White says Red Bean is a better option because it is made by boiling Adzuki beans and adding sugar. It’s high in fiber, but can also be a lot in sugar. Two tablespoons of red beans contain 90 calories and 13 g of sugar (11).
Taro Boba
Taro Boba is made in a similar way as Tapioca Boba with the addition of mashed taro root. “This is another option that introduces more nutritional value than others, as Taro -Rod contains fiber and potassium,” says White. She says Taro is generally relatively nutrient -tight (12).
Egg Pudding
Egg pudding tends to be lower in calories, but contains more sugar than other toppings. It contains 54 calories and 18 g of sugar per day. Portion (3, 13).
Chia seeds
White says chia seeds are a great way to add more nutrients to your Boba tea-te-as they are rich in fiber, protein, omega-3 fat and calcium (14).
Salted cream cheese foam
Salted cream cheese foam is a thick, creamy topping that flows on the top of a regular tea base. Think of it like a Boba-fied version of cold foam, but with a salt-sweet taste. Salt cream cheese foam is made by mixing milk, a stabilizer, sugar and salt. “This is likely to increase the sodium and calories of the beverage,” says White.
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How to Build Your Boba Order
So we’ve looked at different drinks and topping types -but what do you actually have to order in a Boba store to build a healthier Boba -te?
The simpler the better
When it comes to Boba, White recommends keeping things simple.
Go for one Basic milk or fruit. Topping -Opportunities in Boba stores tend to have added sugar so try to limit yourself to a topping.
In most Boba stores you can customize the level of sugar syrup and ice cream in your drink. Choose for a Healthy Boba -te Less sugar and more ice cream. “Remember that sugar is incorporated into most or all components of bubble -te,” says White. Most toppings have added sugar, so it will probably sweeten a bassy with less sugar in it. In addition, 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 in Whole Foods such as:
- Fresh fruit
- Chia seeds
Other good options include:
- Red bean
- Taro Boba
- Tapioca Boba
The lower line
At the end of the day, Boba Tea is a treat. Order what appeals to you most, but you can make easy adjustments to your order for a healthier option.
By keeping things simple, choosing more nutritious toppings and choosing less sugar and more ice-can you build a healthy Boba tea order that is not only more health-conscious but delicious. Oh, and make sure to really commit when you stick a straw in your cup (a stronger jab means less mess).
The post what a dietitian would order in a Boba store first appeared on the MyFitnessPal blog.