Published Mar 17, 2026 | 7:00 AM ⚊ Updated Mar 17, 2026 | 7:00 AM
Fruit bubble teas.
Synopsis: Bubble tea often contains far more calories and carbohydrates than a typical cup of tea, offers little nutritional value and may worsen blood sugar control, particularly for people with diabetes or pre-diabetes, experts say. Frequent consumption could also cause digestive discomfort, with doctors advising people to limit intake or choose lower-sugar alternatives.
A tall glass of creamy iced drink in countless flavours, with small dark, chewy spheres settled at the bottom and a wide straw meant to pull them up with every sip… Bubble tea, often called boba tea, has become a rapid sensation among urban youth, largely because of global café culture and Asian pop trends.
On the face of it, the drink has just four ingredients: tea, milk, sweeteners and chewy “boba” made from tapioca starch.
But these aesthetic, dessert-like drinks may not be as light or harmless as they appear. In fact, they pack far more calories and carbohydrates than a typical cup of tea.
“A single serving can reach 300–400 calories, especially when condensed milk or heavy sweeteners are used,” Twincy Ann Sunil, nutritionist and dietitian at Apollo Spectra Hospital, told South First.
Heavy in carbs, the drink often offers little in protein, vitamins or minerals.
“There are no meaningful nutrients. Your entire diet already gives you carbohydrates, so you don’t need to add something like bubble tea just to meet carb intake,” Sunil added.
For people with pre-diabetes or diabetes, the drink can be particularly problematic. Sunil said she increasingly sees younger patients develop blood sugar issues.
“There was a time when diabetes was diagnosed mostly after the age of 45 or 50. Now even 22- or 23-year-olds are getting diagnosed with Type 2 diabetes,” she said.
Bubble tea is also a popular choice among youth who want to curb hunger quickly. Yet that feeling of fullness often fades fast.
“You may feel full for a short period, but your body doesn’t register it as a proper meal,” she said.
She recommends avoiding boba. Instead of drinking hundreds of calories, she suggests choosing balanced meals that include protein, vitamins and minerals, which help keep the body satisfied for longer.
Bubble tea can also lead to digestive issues if consumed frequently, according to Dr Arul Prakash, Clinical Lead and Senior Consultant in Medical Gastroenterology and Hepatology at SRM Prime Hospital, Chennai.
“When you swallow these pearls without chewing them properly, they stay in the stomach longer and digestion becomes slower. That can lead to symptoms like bloating, heaviness and other gastrointestinal discomfort,” he told South First.
Dr Prakash said diets high in refined starch and sugar are linked to conditions such as obesity, diabetes, heart disease and fatty liver disease when consumed frequently.
The drink might also trigger varying degrees of lactose intolerance in many people, causing discomfort, Dr Prakash said.
“In some people, large quantities of milk can trigger bloating. When you combine that with sugary and starchy ingredients, it can aggravate gastrointestinal discomfort,” he said.
He also noted that brightly coloured drinks and flavourings often contain additives that may not be ideal when consumed frequently.
“Anything high in sugar, starch and additives is not ideal for long-term gut and liver health. Moderation is important,” he said.
Bubble tea is not inherently problematic, but moderation is key, experts say. Sunil recommends limiting the drink to once every 10 to 15 days for otherwise healthy individuals.
For those who find it difficult to give it up entirely, she suggests small adjustments such as reducing the amount of tapioca pearls, skipping condensed milk, choosing tea-based versions instead of milk-heavy ones, or opting for low-calorie sweeteners like stevia or monk fruit.
People with diabetes or pre-diabetes should ideally avoid the drink.
(Edited by Dese Gowda)
