Can You Drink Tea with Sugar on a Diet?

December 7, 2025 •

4 min read

According to a 2024 study, high added sugar intake is significantly associated with weight gain and increased risk of obesity over time. This raises a critical question for many: can you drink tea with sugar on a diet without sabotaging your progress?

Quick Summary

The impact of adding sugar to tea depends on the quantity and frequency, as added calories can hinder weight loss goals. Calorie-free alternatives like stevia are ideal, but for small, infrequent amounts of sugar, moderation is key to staying within a calorie deficit.

Key Points

Empty Calories Add Up: Even a small amount of sugar, around 16 calories per teaspoon, can accumulate over multiple daily cups of tea, adding hundreds of 'empty' calories per week,.
Liquid Calories and Fullness: Sugar from beverages doesn't satisfy hunger like solid food, which can lead to increased overall calorie intake and difficulty staying in a calorie deficit.
Healthy Sweetener Alternatives: For a calorie-free sweet flavor, opt for natural alternatives like stevia or monk fruit, which won't impact your weight loss goals,.
Spices as Flavor Enhancers: Spices like cinnamon can add warmth and natural sweetness to your tea, offering potential metabolic benefits without added sugar.
Gradual Reduction Strategy: For those who find it hard to quit sugar abruptly, a slow and steady reduction can help your palate adjust and make a permanent change more sustainable.
Mindfulness is Key: Be aware of all sources of added sugar throughout your diet, not just your tea, to effectively manage your total caloric intake for weight loss.

Understanding the Calories in Sugared Tea

On a diet, the primary focus is often maintaining a calorie deficit—consuming fewer calories than your body burns. A single teaspoon of sugar contains approximately 16 calories. While this might seem insignificant, these calories can add up quickly. If you drink several cups of tea with two teaspoons of sugar each day, you could be consuming hundreds of extra, 'empty' calories a week that offer no nutritional value. This is a crucial factor to consider when evaluating whether you can drink tea with sugar on a diet.

The Impact of Added Sugar on Weight Loss

Scientific evidence overwhelmingly links high consumption of added sugars to weight gain and obesity. Liquid calories, such as those from sugary beverages, are particularly problematic because they do not trigger the same sense of fullness as solid food, making it easy to overconsume. This can lead to increased overall energy intake and make maintaining a calorie deficit challenging. The metabolic effect of sugar also plays a role. Refined sugar, which is 50% fructose, is metabolized in the liver and can be stored as fat, contributing to insulin resistance and other metabolic issues. Therefore, adding sugar to your tea can counteract the beneficial properties of the tea itself, such as its antioxidant content.

Healthy Alternatives to Sugar

If you prefer a sweeter cup of tea but are committed to your diet, several excellent alternatives can satisfy your craving without the caloric load. These options range from natural, zero-calorie sweeteners to spices that enhance the flavor without a significant caloric impact. For example, stevia, a natural, calorie-free sweetener derived from the stevia leaf, is an excellent choice. Monk fruit is another popular option that provides sweetness without calories or a negative impact on blood sugar levels.

Stevia: A plant-based, calorie-free sweetener that can be used in liquid, powder, or granulated form.
Monk Fruit: Another natural, zero-calorie sweetener often found in granulated or liquid form.
Cinnamon: Adding a cinnamon stick or a pinch of ground cinnamon can provide a natural sweetness and aroma, with added metabolic benefits.
Lemon or Mint: For a refreshing flavor, a squeeze of lemon juice or a few fresh mint leaves can cut bitterness and add a bright taste.
Natural Syrups: While they contain calories, maple syrup or agave nectar have a different nutritional profile than refined sugar, though moderation is still necessary.

The All-or-Nothing Approach vs. Moderation

For some, completely eliminating sugar from tea is the best strategy. For others, a strict ban can lead to cravings and ultimately, binge eating. A gradual reduction approach is often more sustainable. If you use two teaspoons of sugar, try cutting back to one and a half, then one, and so on. Your taste buds will adjust over time, and you'll find yourself enjoying the natural flavor of the tea more. The key is to be mindful of your overall sugar intake throughout the day, not just the spoonfuls in your tea.

Comparison of Sweetener Options for Tea


Sweetener Type	Calorie Content (per tsp)	Blood Sugar Impact	Flavor Profile	Best For	Considerations
Refined White Sugar	~16 calories	High spike	Classic sweetness	Occasional treat	Empty calories, linked to weight gain	,
Honey	~21 calories	Moderate spike	Rich, floral	Natural alternative	Still high in calories, use sparingly
Stevia	0 calories	None	Very sweet, sometimes a bitter aftertaste	Daily use, calorie-free	Some people dislike the taste
Monk Fruit	0 calories	None	Clean sweetness, no aftertaste	Daily use, keto-friendly	Often mixed with other sweeteners
Cinnamon	Negligible	Low impact	Warm, spicy	Flavor enhancement, metabolic support	Adds flavor, not intense sweetness

Making a Healthy Choice for Your Diet

Ultimately, whether you can drink tea with sugar on a diet depends on your personal health goals, overall dietary discipline, and how much sugar you plan to add. For optimal weight loss and health benefits, removing added sugar is the best route. However, if you choose to include it, treating it as an occasional small treat and counting the calories is the most responsible approach. Pairing your tea with calorie-free sweeteners or natural flavorings like cinnamon or lemon will allow you to enjoy a flavorful beverage without sabotaging your progress. As a long-term strategy, weaning yourself off sugar will recalibrate your palate to appreciate tea's natural taste and is the most beneficial course of action for sustained weight management.

Conclusion

While the occasional cup of tea with a single teaspoon of sugar is unlikely to derail a diet, habitual consumption of sweetened beverages adds unnecessary calories that can hinder weight loss. The wisest strategy for anyone serious about weight loss is to either gradually reduce sugar intake or switch to a calorie-free, natural alternative like stevia or monk fruit. By being mindful of these small changes, you can continue to enjoy your tea while staying on track with your health and fitness goals.

Frequently Asked Questions

Yes, adding both milk and sugar adds extra calories to your tea, which can make it harder to achieve or maintain a calorie deficit required for weight loss. Opting for black tea with no sugar or a calorie-free sweetener is best.

The best sugar substitutes for tea are natural, calorie-free options like stevia or monk fruit, as they provide sweetness without adding calories or impacting blood sugar levels,.

Yes, frequent and high consumption of sugar in tea adds up to a significant amount of empty calories, which can contribute to weight gain over time, especially if not accounted for in your daily calorie budget.

From a dental health perspective, it's better to have the sugar in one sitting rather than sipping repeatedly, which keeps your mouth in an acidic state longer. For weight loss, total calorie intake is the main factor, so limiting consumption is key.

No, adding sugar to green tea will cancel out many of its potential weight loss benefits by introducing unnecessary calories and negating the positive effects of its antioxidants. Enjoying it plain or with lemon is a better strategy.

Start by gradually reducing the amount of sugar you add over several weeks. You can also add natural flavorings like a slice of lemon, a cinnamon stick, or fresh mint leaves to enhance the taste as your palate adjusts,.

Consuming sugar in your tea during your fasting window will break the fast, as it triggers an insulin response. For a strict intermittent fast, it is recommended to avoid any caloric intake, including sugar.