Is Milk Tea Good for Health? Weighing the Benefits and Risks

October 28, 2025 •

5 min read

Tea is the second most consumed beverage globally after water, and adding milk is a common practice across many cultures. This has many people asking: Is milk tea good for health? The answer is more complex than a simple yes or no, depending heavily on the ingredients and preparation methods.

Quick Summary

Milk tea's healthfulness is conditional, blending potential antioxidant benefits from tea leaves with nutritional value from milk. However, its risks depend on added sugars, fat content, and individual sensitivities like lactose intolerance. Moderate consumption of a low-sugar version can be part of a healthy diet, while excessive, high-calorie intake can lead to negative side effects.

Key Points

Moderate, low-sugar intake is key: The health impact of milk tea depends heavily on preparation. Moderate consumption of a low-sugar version is generally healthy, while high-sugar, store-bought varieties are not.
Antioxidants and nutrients: Tea provides antioxidants like flavonoids, while milk offers calcium and protein, contributing to a nutritious beverage when combined healthily.
Risks from high sugar: Excessive intake of milk tea with high levels of added sugar, syrups, and creamers can lead to weight gain, increased blood sugar, and other related health issues.
Consider digestive sensitivity: Individuals with lactose intolerance or sensitive stomachs may experience bloating, gas, or acidity, especially if drinking milk tea on an empty stomach.
Antioxidant interference: Some studies suggest that milk proteins can bind with tea's antioxidants, potentially reducing their effectiveness, although research is mixed.
Choose healthier alternatives: Opt for low-fat or plant-based milk and natural sweeteners or spices to create a healthier version at home, maximizing benefits and minimizing risks.

The question of whether milk tea is a healthy beverage is a topic of much debate. It sits at a crossroads of traditional wisdom and modern nutritional science, with its health impact depending largely on preparation. While both tea and milk offer individual health benefits, their combination can alter their effects. Moderation and mindful ingredient choices are key to ensuring this popular drink aligns with a healthy lifestyle.

The Potential Health Benefits of Milk Tea

Milk tea combines the positive attributes of both its primary ingredients, assuming they are prepared healthfully. When consumed in moderation, it can offer several advantages.

Rich in Antioxidants

Black tea, which is the base for many milk tea recipes, is rich in antioxidants such as flavonoids and catechins. These compounds help protect the body's cells from oxidative stress and damage caused by free radicals. Reduced oxidative stress can lower the risk of chronic diseases, including cardiovascular issues.

Provides Essential Nutrients

Adding milk to tea provides a dose of essential nutrients. Milk is a good source of protein, calcium, and potassium, all vital for growth, bone density, and overall health. For individuals who find it challenging to meet their daily calcium intake, a cup of milk tea can contribute to their nutritional goals.

Mood Enhancement and Stress Reduction

The combination of caffeine and L-theanine in black tea can have a dual effect on mental well-being. Caffeine offers a gentle energy boost, promoting alertness and concentration. Meanwhile, L-theanine is an amino acid known for its calming properties, which can help reduce stress and induce a feeling of relaxation without causing drowsiness.

Supports Digestive Health

For some, certain traditional preparations of milk tea, particularly those with added spices like ginger and cardamom, can aid digestion. Tannins in tea can help with gastric and intestinal issues, while the addition of spices can provide additional therapeutic effects. However, this benefit is highly dependent on the individual and the overall formulation.

The Potential Health Risks of Milk Tea

Not all milk tea is created equal. The most significant health concerns arise from excessive consumption, poor preparation, and unhealthy additives like sugar.

High Sugar and Calorie Content

Many popular milk tea varieties, especially bubble tea, are loaded with sugar, sweeteners, and high-fat creamers. This can significantly increase the calorie count, contributing to weight gain, insulin resistance, and an elevated risk of type 2 diabetes. Regularly consuming high-sugar beverages is detrimental to overall health.

Reduced Antioxidant Efficacy

Some research suggests that the casein protein in milk can bind to the catechins and flavonoids in tea, potentially reducing the bioavailability and absorption of these beneficial antioxidants. While the evidence is mixed and the effect may vary depending on the type of tea and preparation, it is a point of concern for those seeking the full antioxidant benefits of tea.

Digestive Issues

For individuals with lactose intolerance, milk tea can cause significant digestive problems, including bloating, gas, and indigestion. Furthermore, drinking milk tea on an empty stomach can increase acidity and trigger heartburn in some people due to the combination of caffeine and milk.

Caffeine Dependency

Excessive intake of milk tea can lead to caffeine dependency, which can disrupt sleep cycles and cause anxiety, irritability, and other side effects. The diuretic effect of caffeine can also contribute to dehydration if not balanced with sufficient water intake.

Risks of Overboiling

Boiling milk and tea together for too long can have unintended consequences. High heat can denature milk proteins, making them harder to digest, and potentially create harmful compounds through the Maillard reaction. Overboiling can also degrade certain nutrients, such as vitamins B12 and C.

Comparison: Healthy vs. Unhealthy Milk Tea


Aspect	Healthy Milk Tea	Unhealthy Milk Tea (e.g., Bubble Tea)
Preparation	Home-brewed with minimal additives.	Store-bought, pre-packaged, or specialty shop versions.
Milk Choice	Low-fat milk, skim milk, or plant-based alternatives (almond, soy).	Full-fat milk, heavy creamers, condensed milk.
Sweeteners	Little to no added sugar; use natural, low-calorie alternatives like stevia or honey sparingly.	High amounts of refined sugar, artificial sweeteners, and flavored syrups.
Toppings	No toppings or natural spices like ginger, cardamom.	Sugar-laden tapioca pearls, jellies, and creamy foams.
Frequency	Consumed in moderation (1-2 cups per day).	Frequent, daily consumption can contribute to high calorie intake.
Health Impact	Offers antioxidants and essential nutrients with minimal side effects.	High in calories and sugar, contributing to weight gain and blood sugar issues.

Making a Healthier Milk Tea

To maximize the health benefits and minimize the risks, consider these tips for preparing milk tea at home:

Choose the Right Tea: Opt for black, green, or herbal teas as your base. Green tea may have stronger antioxidant effects but some studies suggest milk interferes with it more significantly, so black tea is a safe and traditional choice.
Select a Low-Fat Milk Option: Skim, low-fat, or plant-based milk alternatives like almond, soy, or oat milk can reduce the fat and calorie content.
Limit Added Sugars: Avoid or significantly reduce the amount of refined sugar. If you need sweetness, use a small amount of honey, maple syrup, or a zero-calorie sweetener.
Add Spices for Flavor: Instead of relying on sugar, use aromatic spices like ginger, cardamom, cinnamon, or star anise for flavor and potential digestive benefits.
Practice Mindful Consumption: Avoid drinking milk tea on an empty stomach to prevent increased acidity. Listen to your body and adjust your intake if you notice any digestive discomfort.
Avoid Overboiling: Steep your tea leaves and then add warm milk to avoid damaging nutrients and altering the taste.

Conclusion

Ultimately, the healthfulness of milk tea depends on how it is prepared and consumed. A cup of unsweetened, low-fat milk tea in moderation can provide antioxidants, essential nutrients, and a mood boost. However, excessive consumption of high-sugar, full-fat versions, such as many commercially available bubble teas, can be detrimental to health, contributing to weight gain, digestive issues, and other problems. By making mindful choices about your ingredients and consumption habits, you can enjoy milk tea as a part of a healthy, balanced diet.

Here is some information about the health benefits of tea.

Frequently Asked Questions

Milk tea can be fattening if it is high in added sugar and full-fat milk. Many commercial milk teas, like bubble tea, contain excessive calories from sugar and creamy additives. A healthier version made with low-fat milk and minimal or no sugar is not inherently fattening.

Yes, milk tea can cause gas and bloating, particularly in individuals with lactose intolerance. The combination of caffeine and milk can also increase stomach acid, which can lead to digestive discomfort.

Drinking milk tea every day in moderation (1-2 cups) with low sugar and low-fat milk is generally fine for most people. However, daily consumption of high-sugar or high-fat versions can lead to health problems like weight gain and dental issues.

No, milk tea is not a weight loss aid, especially if it contains sugar and heavy milk, which adds calories. While the antioxidants in plain tea may support metabolism, the added calories in sweetened milk tea can easily negate this effect and even promote weight gain.

Yes, overboiling milk tea can degrade certain nutrients like vitamins B12 and C in the milk. It can also potentially lead to the formation of harmful compounds and alter the taste.

Yes, the tannins in tea can bind to iron, reducing its absorption by the body. This effect is more pronounced when consumed on an empty stomach, so it's advisable to have milk tea after a meal if you are concerned about iron deficiency.

No, bubble milk tea is typically less healthy than regular milk tea. It often contains a significant amount of sugar, flavorings, and high-calorie toppings like tapioca pearls and creamy foams, leading to a much higher calorie count.