Is Drinking Milk Tea Once a Day Good for You?

December 6, 2025 •

5 min read

According to one survey, over 80% of urban Pakistanis consume tea daily, with milk tea being a popular variety. While a daily cup is a comforting ritual for many, the health implications of drinking milk tea once a day are more nuanced than they seem and depend heavily on the ingredients and preparation method.

Quick Summary

This article explores the health impacts of enjoying milk tea daily, from its antioxidant and calcium content to potential risks like high sugar and caffeine. The key to making it beneficial lies in moderation and mindful preparation.

Key Points

Moderation is key: A single, mindfully prepared cup of milk tea daily can be a healthy habit, but excessive consumption is often linked to adverse effects.
Sugar is the main risk: The biggest health concern with daily milk tea is the high sugar content found in many versions, which contributes to weight gain and blood sugar issues.
Antioxidant and nutrient boost: High-quality tea provides antioxidants, while milk offers protein and calcium, making it a source of beneficial compounds.
Caffeine affects sleep: The caffeine in milk tea can disrupt sleep patterns and cause anxiety in sensitive individuals, especially if consumed late in the day.
Dairy intolerance matters: People with lactose intolerance may experience digestive issues from milk tea, making plant-based alternatives a better choice.
Iron absorption may be reduced: The tannins in tea can inhibit iron absorption, so it's best to avoid drinking milk tea with or right after iron-rich meals.
Preparation methods matter most: You can maximize the health benefits by using less sugar, healthier milk options, and adding beneficial spices.

The Potential Benefits of a Daily Milk Tea

Drinking a single cup of milk tea each day can offer several positive effects, particularly when prepared mindfully. The combination of tea and milk provides a unique blend of nutrients and compounds.

Antioxidant Support from Tea

The tea leaves themselves, especially black and green varieties, are rich in powerful antioxidants such as catechins and theaflavins. These compounds combat oxidative stress and can help reduce inflammation in the body, which is linked to a lower risk of chronic diseases. While some studies suggest that adding milk may inhibit the absorption of certain antioxidants, the overall effect is still beneficial, and more research is needed to draw definitive conclusions.

Nutritional Boost from Milk

Adding milk to tea provides essential nutrients that support overall health. This includes protein, which is vital for building and repairing tissues, and calcium, which is crucial for maintaining strong bones and teeth. Many dairy and plant-based milks are also fortified with vitamin D, which works with calcium to enhance bone density and reduce the risk of conditions like osteoporosis.

Mild Energy and Mood Enhancement

Tea contains caffeine, albeit in smaller amounts than coffee, providing a gentle energy boost and improving mental alertness and focus. For those who find coffee too stimulating, a cup of milk tea can offer a milder pick-me-up without the jitters. Additionally, tea contains L-theanine, an amino acid known for its calming properties that can help reduce stress and anxiety, leading to a more relaxed state of mind.

Digestive Comfort

For some individuals, the tannins in black tea can be harsh on an empty stomach. The addition of milk can help neutralize the acidity, potentially soothing the digestive tract and reducing symptoms of indigestion. Adding spices like ginger and cardamom, as is common in traditional masala chai, can also aid digestion and provide anti-inflammatory benefits.

The Potential Downsides to Consider

While a single cup can be a pleasant daily ritual, it’s important to be aware of the potential negative aspects, which often stem from unhealthy preparation methods.

High Sugar Content

One of the biggest issues with commercial and traditionally prepared milk teas is the amount of added sugar. Excessive sugar intake is linked to a higher risk of weight gain, insulin resistance, type 2 diabetes, and dental problems. Even one sugary milk tea a day can contribute significantly to your daily calorie intake, making mindful preparation crucial.

Reduced Nutrient Absorption

The compounds in tea, such as tannins and oxalates, can interfere with the body's ability to absorb certain nutrients, most notably iron. Casein, a protein found in milk, can bind to some of the beneficial tea compounds, potentially diminishing their effectiveness. While this is a concern, especially for those with iron deficiency, the effect is often minor for people with a balanced diet.

Caffeine Dependency and Side Effects

Though lower in caffeine than coffee, a daily milk tea habit can still lead to dependency in some people. Suddenly stopping consumption can trigger withdrawal symptoms like headaches, fatigue, and irritability. Additionally, for caffeine-sensitive individuals, a daily dose could lead to sleep disturbances, increased anxiety, or a raised heart rate.

Digestive and Allergic Reactions

For those with lactose intolerance, dairy-based milk tea can cause significant digestive discomfort, including bloating, gas, and stomach cramps. Even without lactose intolerance, the combination of milk and tannins can trigger issues like constipation or acid reflux in sensitive stomachs. Plant-based alternatives can help mitigate this risk.

Comparison: Healthy vs. Unhealthy Milk Tea


Feature	Healthy Daily Milk Tea	Unhealthy Daily Milk Tea
Sweetener	Low or zero-calorie natural sweeteners (e.g., stevia) or none at all	High amounts of processed sugar, condensed milk, or syrups
Milk Type	Low-fat milk or plant-based alternatives (almond, oat)	High-fat whole milk or heavy cream
Tea Base	Green or black tea for antioxidants and L-theanine	Low-quality tea dust or artificial flavorings
Add-ins	Health-boosting spices like ginger, cardamom, or cinnamon	Calorie-dense toppings like tapioca pearls, jellies, or sugary foams
Timing	Consumed with or after a meal	On an empty stomach, which can increase acidity

Making a Daily Milk Tea a Healthy Habit

To enjoy a daily milk tea without the negative consequences, a few simple adjustments can make a world of difference.

Control the Sugar: The most critical step is to reduce or eliminate added sugar. Opt for a small amount of natural sweeteners like honey or stevia if you prefer a sweet taste, but be mindful of their calorie content.
Choose a Healthier Milk: Switching from full-fat dairy to low-fat milk or a plant-based alternative can reduce calorie and saturated fat intake. Non-dairy options like almond or soy milk are also great for those with lactose intolerance.
Use High-Quality Tea: Use whole loose-leaf tea or high-quality tea bags instead of low-quality tea powder. Green tea and unfermented teas tend to retain more active compounds.
Add Beneficial Spices: Incorporating traditional spices can enhance flavor while adding digestive and anti-inflammatory properties. Ginger, cinnamon, and cardamom are excellent choices.
Mind the Timing: Avoid drinking milk tea on an empty stomach to prevent potential acid reflux and improve iron absorption. Enjoy your tea after a meal to reap the full benefits.
Listen to Your Body: Pay attention to how your body reacts to daily milk tea. If you notice digestive issues, sleep disturbances, or increased anxiety, consider reducing your intake or modifying your recipe further.

Conclusion

So, is drinking milk tea once a day good for you? The answer is a qualified yes, provided it's prepared and consumed with care. When made with high-quality tea, low-fat milk (or a dairy alternative), and minimal sugar, a daily cup can offer a moderate energy boost, mood enhancement, and a dose of antioxidants and calcium. However, daily consumption of sugary, high-calorie versions can lead to weight gain, digestive issues, and other health risks. By being mindful of your ingredients and consumption habits, your daily milk tea can remain a comforting and beneficial ritual, not a source of worry. It all comes down to moderation and informed choices.

Visit a resource to find healthy milk tea recipes and learn more about tea preparation.

Frequently Asked Questions

Not necessarily, but it depends on the ingredients. If your daily milk tea is high in sugar and calories, it can hinder weight loss. Using low-fat or plant-based milk and skipping the added sugar can make it a low-calorie beverage that won't disrupt your weight management goals.

Some studies suggest that the casein protein in milk can bind with tea's catechins, potentially reducing the absorption of some antioxidants. However, the effect is not fully conclusive, and tea still offers plenty of antioxidant benefits. Drinking your milk tea after a meal can also help mitigate this effect.

The healthiest approach is to make it yourself at home. Use high-quality tea leaves, a low-fat milk or plant-based alternative, and minimal or no added sugar. Adding spices like ginger or cinnamon can also boost flavor and health benefits.

For individuals sensitive to caffeine, daily consumption of milk tea, especially in larger amounts, can lead to increased anxiety, jitters, or restlessness. If you are prone to anxiety, consider decaffeinated or herbal teas.

Both have pros and cons. Coffee is higher in caffeine and may have a stronger effect on some chronic disease risks, while tea's L-theanine can promote relaxation. Both are healthy in moderation, and the best choice depends on your personal health goals and caffeine tolerance.

Drinking tea on an empty stomach can increase stomach acidity, leading to acid reflux, heartburn, and digestive discomfort. The tannins in tea can also irritate the stomach lining. It's best to consume milk tea after a light meal or snack.

This is a misconception for caffeinated milk tea. The caffeine acts as a stimulant and can disrupt your natural sleep-wake cycle, leading to insomnia or poor sleep quality. For a sleep aid, opt for a non-caffeinated herbal tea with milk, like chamomile or rooibos.