If reducing the risk of cancer, heart disease, cognitive decline, and age-related muscle loss is on your bingo card, tea should be your drink of choice. But ingredients found in bottled or bubble teas can hinder tea’s health benefits, according to a recent research review.
Freshly brewed tea beats bottled or bubble tea when it comes to health and longevity. A study published in Beverage Plant Research by Mingchuan Yang & Li Zhou’s team at the Tea Research Institute, Chinese Academy of Agricultural Sciences, underscores the need for more research to understand the health benefits and risks of tea consumption.
The review reiterates that tea, mainly green tea, has an important role in the prevention of cardiovascular diseases, diabetes, obesity, and certain types of cancer. Tea also has neuroprotective and anti-inflammatory effects, antimicrobial activities, and the ability to reduce muscle loss in older adults. The study also pinpoints possible health concerns, especially with bottled and bubble tea, which may contain harmful chemicals, including artificial sweeteners and preservatives.
Tea that’s been made from Camellia sinensis leaves has been consumed worldwide for centuries. It was first drunk for its medicinal properties, then eventually as a popular drink. It’s long been hailed for its high polyphenolic content, including catechins, which add to its health benefits.
The objective of the review is to provide a detailed evaluation of how tea affects various health conditions, with both experimental and human studies. Although extensive research exists on green tea, limited information is available on other teas, such as black, white, and oolong tea. In addition, the health concerns of additives and contaminants in some commercial teas was evaluated.
The study takes a deep dive into several health conditions linked with tea intake. Green tea is associated with cardioprotective effects, blood pressure and cholesterol reduction. Cohort studies also find that regular tea intake can lower the risk of all-cause mortality, cardiovascular diseases, and some cancers. Additionally, tea may have a role in weight management, as well as blood sugar control.
Research suggests that catechins in green tea may aid in weight reduction and improved metabolic parameters in individuals with obesity. In addition, tea intake may aid in neuroprotection and muscle mass preservation. According to research, regular tea drinkers show a reduced prevalence of cognitive decline and markers of Alzheimer’s disease, especially in older adults.
In addition, catechins in tea may enhance physical performance and muscle grown in seniors by preventing muscle loss. While tea has several benefits, commercial teas, including bottled or bubble tea, often have sugar, artificial sweeteners, and preservatives, which may limit or negate their health benefits.
There are also concerns about heavy metals, microplastics, and pesticide residues in tea. These chemicals may not be worrisome in typical consumption but are concerning for long-term tea drinkers. Additionally, the review examines the issue of tea interfering with nutrient absorption, specifically calcium and non-heme iron, which can affect those on vegetarian diets or individuals with specific nutritional requirements.
Tea clearly has health benefits, but drinking processed forms, such as bottled and bubble tea, should be limited due to added sugars and preservatives. This review’s findings suggest that moderate intake of freshly brewed, traditional tea is healthy, particularly for prevention of cardiovascular disease, diabetes, and cancer. More studies examining the long-term health impacts of different types of teas and the impact of contaminants will improve our understanding of the risks and benefits of tea consumption.
Below are tips to enjoy a better brew:
· Store tea in a cool, dark place away from light and heat.
· Use fresh, filtered water versus tap water, which may contain more contaminants.
· Experiment with different types of tea, including black, white, and green teas. These contain more antioxidants and beneficial properties than herbal tea.
· Don’t “over-steep” your tea. Most teas need between 2 to 4 minutes to brew.
· Swap coffee with tea on the weekend when you have more time to brew a cup.
· Try adding ginger or lemon to tea in place of sugar or artificial sweetener for more flavor.
· Use non-fat or low-fat milk in tea to reduce bitterness and add calcium and protein to your drink.
· Avoid squeezing the bag against your cup. Extra tannins are released, resulting in a bitter cup.
· Limit use of bottled or bubble tea, which contains more sugar, calories, and artificial ingredients.
· Try a drizzle of Manuka honey in tea for flavor, antioxidant, antimicrobial, and anti-inflammatory properties.
Lisa Andrews, MEd, RD, LD
Reference:
Mingchuan Yang, Li Zhou, Zhipeng Kan, Zhoupin Fu, Xiangchun Zhang, Chung S. Yang. Beneficial health effects and possible health concerns of tea consumption: a review. Beverage Plant Research, 2025; 5 (1): 0 DOI: 10.48130/bpr-0025-0036