Is it unhealthy to put sugar in tea? A balanced look at the health implications

December 2, 2025 •

5 min read

The World Health Organization recommends that added sugar intake should make up less than 10% of daily calorie consumption, with an ideal target of less than 5%. This context is crucial when addressing the common question: is it unhealthy to put sugar in tea, and what are the actual health trade-offs?

Quick Summary

This article explores the health risks associated with adding sugar to tea, such as weight gain, dental problems, and reduced antioxidant benefits. It examines nuanced research on moderate intake and provides practical tips for healthier alternatives.

Key Points

Moderation is paramount: The occasional teaspoon of sugar in tea is unlikely to cause serious harm, but frequent, high consumption is linked to significant health risks.
Consider total sugar intake: The impact of sugar in tea is best understood in the context of your overall daily added sugar consumption, which has a stronger link to negative health outcomes.
Sugar affects tea's benefits: Excessive sugar can add empty calories and may potentially interfere with the absorption of tea's natural antioxidants.
Dental health is a major concern: Constant sipping of sugary tea can be more damaging to teeth than consuming a larger amount of sugar at once, as it maintains an acidic oral environment.
Explore healthier alternatives: Natural options like stevia, monk fruit, or spices can provide sweetness without the calories and health risks associated with refined sugar.
Gradual reduction is effective: You can train your taste buds to appreciate the natural flavor of tea by slowly cutting down the amount of sugar you add over time.

The Double-Edged Sword: Exploring the Health Effects of Sugar in Tea

For centuries, tea has been a revered beverage, celebrated for its complex flavors and potential health benefits. However, the habit of adding sugar to tea is widespread, transforming this simple, often zero-calorie drink into a source of added sugars and extra calories. The question of whether it is unhealthy to put sugar in tea is not a simple 'yes' or 'no' answer, but depends heavily on the quantity and frequency of consumption. While a small amount of sugar may not pose a significant risk, regular or excessive sweetening can contribute to several health problems.

Impact on Weight Management and Metabolic Health

One of the most immediate and significant consequences of adding sugar to tea is the increase in calorie intake. Since liquid calories often don't provide the same feeling of fullness as solid foods, it's easy to consume extra calories without realizing it. Regular consumption of sugary tea can lead to gradual weight gain, and obesity is a well-established risk factor for numerous other health issues. Furthermore, excessive sugar intake can contribute to metabolic syndrome, a cluster of conditions that includes high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels.

The Link to Diabetes and Insulin Resistance

When you consume sugar, your body breaks it down into glucose, which enters the bloodstream. In response, your pancreas releases insulin to help your cells absorb the glucose for energy. Chronic, high sugar consumption can force the pancreas to work overtime, eventually leading to insulin resistance, a key precursor to Type 2 diabetes. This is particularly concerning for individuals already at risk or managing their blood sugar levels. In contrast, some research suggests that unsweetened tea, particularly black tea, may help regulate blood sugar, highlighting how added sugar can negate the inherent benefits of the beverage.

The Silent Damage to Dental Health

The dental community has long warned against the effects of sugar on teeth. Sugar is a primary food source for the harmful bacteria in the mouth that produce acid, leading to tooth decay and cavities. The common practice of sipping sugary tea over an extended period is particularly damaging. This habit forces saliva to constantly fluctuate between acidic and neutral states, preventing it from properly neutralizing the acids and hindering its protective function. Having a sugary drink once and a while is less harmful than frequent, prolonged exposure from habitual sipping.

Sugar and Tea's Natural Health Benefits

Tea is rich in antioxidants, like catechins, which are lauded for their ability to protect the body from cell damage and reduce the risk of chronic diseases. However, some studies suggest that adding sugar may interfere with the body's ability to absorb these beneficial compounds. Conversely, some research indicates that sugar could aid in the absorption of catechins, particularly in green tea. This highlights the complex and sometimes conflicting nature of nutrition science and the importance of moderation.

Nuanced Evidence: The Copenhagen Male Study

It is important to acknowledge that not all studies have painted a picture of dire consequences for moderate sugar consumption in tea and coffee. A long-term prospective study conducted in Denmark followed nearly 3,000 men over 32 years and found no statistically significant association between adding moderate amounts of sugar to coffee or tea and all-cause mortality, cardiovascular mortality, cancer mortality, or incident diabetes. This was attributed to the relatively small amount of sugar typically added to these beverages compared to commercial sugar-sweetened drinks. While reassuring for moderate consumers, the findings contrast with wider meta-analyses that strongly link high overall sugar consumption to health problems. It suggests that the total intake of sugar is a more critical factor than a small amount in a daily cup of tea.

Healthier Sweetener Alternatives

For those who enjoy a touch of sweetness but want to minimize health risks, several alternatives are available:

Honey: A natural sweetener with its own antioxidants and potential benefits, though it still contains sugar and calories. It's especially soothing in herbal teas.
Stevia: Derived from the leaves of the Stevia rebaudiana plant, this natural, zero-calorie sweetener is much sweeter than sugar and a great option for those managing weight or blood sugar.
Monk Fruit: Another natural, zero-calorie sweetener that is very sweet and can be a good choice for reducing sugar intake, as highlighted in recipes for healthy herbal teas.
Spices: Natural spices like cinnamon, ginger, and cardamom can add warmth and a perception of sweetness without added sugar. A sprinkle of cinnamon can transform a black tea or chai into a delicious treat.
Fresh Fruit: Adding a slice of lemon or orange can brighten the flavor of tea and reduce the need for sugar. A simple syrup made with fresh fruit can also be a healthier option for iced tea.

Sugar in Tea vs. Unsweetened Tea: A Comparison


Feature	Unsweetened Tea	Sugared Tea (Moderate)	Sugared Tea (Excessive)
Calories	Zero	15-30 calories per serving	High calories, can lead to weight gain
Antioxidants	Full benefits absorbed	Potential for reduced absorption	Reduced antioxidant benefits
Blood Sugar	Stable or improved control	Small, manageable spike	Significant, chronic spikes and increased diabetes risk
Dental Health	Minimal risk	Increased risk, especially with frequent sipping	High risk of tooth decay
Flavor Profile	Complex, nuanced flavor of tea leaves	Flavors are enhanced or altered	Natural tea flavor is masked by sweetness
Overall Health	Associated with lower mortality risk	No significant impact noted in some long-term studies	Strongly linked to metabolic disorders and heart disease risk

The Takeaway: How to Make Healthier Choices

Ultimately, whether it is unhealthy to put sugar in tea depends on how much, how often, and in what context you consume it. A single teaspoon in an occasional cup of tea is very different from multiple daily cups loaded with sugar. The key is to be mindful of your overall sugar consumption and consider alternatives to reduce your dependence on added sweetness. You can adapt your palate by gradually reducing the amount of sugar you add over time. For more information on dietary guidelines, the CDC website is an excellent resource.

In conclusion, while tea itself offers numerous health benefits, adding excessive sugar can diminish them and introduce significant health risks related to weight gain, diabetes, and dental health. Embracing unsweetened tea or exploring natural, low-calorie alternatives allows you to fully enjoy the rich flavor profile of your brew without compromising your long-term wellness.

Frequently Asked Questions

Not necessarily all, but it can significantly reduce or negate some of the positive effects, such as the antioxidant benefits, and introduce new health risks associated with excessive sugar intake, like weight gain and diabetes.

Some excellent alternatives include natural, zero-calorie sweeteners like stevia or monk fruit. You can also use a small amount of honey or spices like cinnamon and ginger to add flavor without large amounts of sugar.

The amount varies based on your overall diet, but health organizations recommend keeping added sugars below 10% of daily calories, ideally under 5%. Regularly adding multiple teaspoons to several cups a day can push you past a healthy limit.

Honey is often perceived as healthier because it is a natural sweetener with some antioxidants. However, it still contains sugar and calories. While a slightly better option, it should still be used in moderation.

Yes, for the same reasons as other teas. If you are drinking green tea for weight loss or blood sugar management, adding sugar will counteract those goals. Alternatives like stevia or fruit can provide sweetness without the negative impact.

The temperature of tea affects how sweet it tastes. Colder temperatures suppress sweet flavors, so your taste receptors require more sweetener to register the same level of sweetness compared to hot beverages.

While drinking sugar in tea alone won't cause diabetes, regular and excessive consumption contributes significantly to overall high sugar intake, which is a major risk factor for developing insulin resistance and Type 2 diabetes over time.