Is Tea with Milk a Healthy Drink? A Balanced Perspective

November 5, 2025 •

3 min read

According to research published in the European Heart Journal, adding milk to tea can negate some of its cardiovascular benefits. This finding has fueled a long-standing debate: is tea with milk a healthy drink, or does the addition of dairy cancel out its goodness?

Quick Summary

This article examines the health implications of adding milk to tea, exploring the beneficial nutrients from both tea and milk, the scientific debate over polyphenol absorption, and the potential pitfalls related to sugar and calorie content. It provides a balanced view for making an informed choice about your daily cup.

Key Points

Nutritional Trade-offs: Adding milk provides calcium and protein but may slightly reduce the absorption of tea's antioxidants due to protein-polyphenol binding.
Sugar is a Major Factor: The primary health risk of many milk teas comes from excessive added sugars, which can lead to weight gain and blood sugar issues.
Moderation is Key: Consuming milk tea in moderation, especially with low-fat milk and limited sugar, can be a healthy part of a balanced diet.
Conflicting Evidence: Studies are divided on the extent to which milk negates tea's benefits, with some showing interference and others finding a minimal impact.
Digestive Concerns: People with lactose intolerance may experience bloating or discomfort from milk tea. Caffeine content can also cause digestive issues for some individuals.
Taste vs. Benefits: Some prefer the creamier, smoother taste that milk provides, while others enjoy the purer, more nuanced flavor of tea without milk.

The Science Behind Tea and Milk

Tea, especially black and green varieties, is rich in flavonoids and catechins, powerful antioxidants that help combat cellular damage from free radicals. Plain tea has been linked to a range of benefits, including improved heart health, reduced blood pressure, and anti-inflammatory effects.

Milk, meanwhile, contributes essential nutrients like calcium, protein, potassium, and vitamin D, all vital for bone health and overall bodily function. When combined, it might seem like a nutritional powerhouse, but the reality is more complex.

How Milk Affects Tea's Antioxidant Power

The central issue revolves around how milk protein interacts with tea's beneficial compounds. Several studies have explored this interaction, with mixed results.

The Interference Theory: Some researchers suggest that milk proteins, particularly caseins, can bind with tea polyphenols, forming complexes that reduce the bioavailability and absorption of the antioxidants. A 2007 study in the European Heart Journal found that adding milk completely blocked the protective effect of black tea on blood vessel function in women. This was attributed to casein interfering with the tea's ability to relax and expand arteries.
The Minimal Impact Theory: Other studies have found the effect of milk on antioxidant activity to be minimal or even contradictory. Some argue that the binding may only delay absorption rather than prevent it entirely. The overall health benefits from the tea's remaining antioxidants and the milk's nutrients might still be substantial. The conflicting findings likely stem from differences in the type and amount of tea and milk used, preparation methods, and study sample sizes.

The Role of Sugar and Calories

Beyond the milk itself, the overall healthiness of a cup of tea with milk is heavily dependent on added ingredients. Many popular variations, like Indian chai or bubble tea, are loaded with sugar, syrups, and other high-calorie additions. While a moderate amount of milk and no added sugar can keep the calorie count low, excessive sweeteners and full-fat milk can quickly turn a healthy beverage into a high-calorie treat associated with weight gain and an increased risk of type 2 diabetes. Opting for low-fat or plant-based milks and limiting sugar is a key factor in making milk tea a healthier choice.

Potential Health Concerns

While often seen as a comforting ritual, excessive or improperly prepared milk tea can lead to several health issues:

Weight Gain: High-fat milk and added sugars contribute to increased calorie intake, which can lead to weight gain over time.
Digestive Problems: For individuals with lactose intolerance, milk tea can cause bloating, gas, and indigestion. Caffeine in tea can also sometimes lead to constipation or acidity if consumed in large amounts.
Caffeine Overload: While milder than coffee, tea still contains caffeine. Overconsumption can lead to sleep disturbances, anxiety, jitters, and an increased heart rate in sensitive individuals.

Milk vs. No Milk: A Comparison


Feature	Tea with Milk	Tea without Milk
Antioxidant Absorption	Potentially reduced due to protein binding; research is mixed.	Optimal absorption of antioxidants, including catechins and flavonoids.
Nutritional Profile	Adds calcium, protein, potassium, and vitamin D from milk.	Relies solely on tea's antioxidant compounds.
Flavor Profile	Smoother, richer, and creamier taste; reduces bitterness.	Fuller flavor, allowing the natural nuances and subtleties of the tea to shine.
Calorie Content	Higher, especially with added sugar and full-fat milk.	Virtually calorie-free, assuming no sweeteners are added.
Digestive Impact	May cause bloating or discomfort for those with lactose intolerance.	Generally easier on the digestive system for sensitive individuals.

Conclusion: Finding the Right Balance

So, is tea with milk a healthy drink? The answer is nuanced. While milk may interfere with some of tea's most celebrated antioxidant benefits, it also provides essential nutrients that plain tea lacks. The overall health impact largely depends on moderation, preparation, and what you add to your cup. To maximize the benefits, consider the following:

Limit sugar: Avoid excessive sweeteners, which negate any potential health benefits.
Choose wisely: If antioxidants are your main goal, consider enjoying some tea black, and others with a small amount of milk.
Consider alternatives: For those with lactose intolerance, non-dairy milks like almond or soy might be suitable, though their effect on antioxidant binding is less studied.
Listen to your body: Pay attention to how your body reacts. If you experience digestive issues or sleep problems, you may need to adjust your consumption.

Ultimately, a moderate, mindful approach is best. Whether you enjoy your tea with or without milk is a personal choice based on your health goals and preferences.

Learn more about the science of tea and nutrition.

Frequently Asked Questions

No, milk does not cancel out all the benefits of tea. While milk proteins can bind with tea's antioxidants, potentially reducing their absorption, the overall health benefits from the combination of tea and milk's nutrients are still significant, especially with moderate consumption.

Green tea with milk is generally not recommended if your primary goal is antioxidant intake, as milk proteins may have a more pronounced inhibitory effect on green tea's catechins compared to black tea. It is more beneficial to drink green tea without milk.

Yes, adding milk to tea can help reduce the staining effects on teeth. Milk proteins can bind to the tannins in tea, which are responsible for the staining, preventing them from adhering to tooth enamel.

Milk tea can be fattening, especially if you add a lot of sugar, syrups, or use full-fat milk. The extra calories from these additions can lead to weight gain over time. Opting for low-fat or non-dairy milk and avoiding sugar can make it a lower-calorie option.

Research has shown conflicting results, but some studies suggest that tea without milk is better for heart health, as milk proteins may interfere with tea's cardiovascular protective effects. If heart health is a major concern, it might be better to drink your tea black.

Yes, excessive consumption of milk tea, particularly with added sugar, can cause several side effects. These include weight gain, digestive issues like bloating and constipation (for those sensitive to lactose or caffeine), and anxiety or sleep disturbances due to high caffeine intake.

Yes, many people use non-dairy alternatives like almond, soy, or oat milk. These can be healthier options, especially for those with lactose intolerance, and may have a different effect on the absorption of tea's antioxidants. The health impact still depends on the specific product and any added sugars.