Is Boba Tea Really Bad for You?

In 2024, a start-up called Bobba stirred up controversy by offering a "healthier" alternative to boba tea with three ingredients, including tea and fruit juice. Bobba alleged that when consumers drink regular boba tea, they're "never quite sure about its contents."

These remarks drew criticism from Asian celebrities, including Simu Liu, but Bobba isn't the first to claim that boba tea is a sugar bomb. If you look up this topic online, you'll find allegations that bubble tea contains cancer-causing ingredients and boasts a whopping 490 calories.

Nobody's arguing that bubble tea is as healthy as a glass of water, but most people enjoy boba as a treat, not a drink with every meal. Is sipping bubble tea really bad for you, or is this a case of racist fearmongering like the 60s MSG scandal?

What's in Boba Tea?

The most basic boba tea recipe contains five ingredients: black tea, milk, water, sugar and boba pearls. Black tea's health benefits are up for debate. Some researchers believe that drinking black tea reduces your risk of cancer and heart disease, but the caffeine could increase anxiety and insomnia. Still, I wouldn't compare a cup of black tea to a sugary Coke, which increases your risk of obesity, diabetes, heart disease and gout.

Milk fortifies your body with vitamins and minerals, including calcium, vitamin D and phosphorous. Maybe milk isn't quite as essential as 90s marketing led us to believe, but it's nutritious and you know where it comes from. No mystery chemicals here.

Sugar is obviously bad for you, but if you're making bubble tea at home, you could replace the sugar with honey or leave out the sweetener altogether. Water, of course, is essential for survival.

This brings us to the most controversial ingredient: tapioca pearls. These chewy black balls float around at the bottom of the drink, delighting some consumers and repulsing others. Are these black beauties the true cancer-causing culprit?

What Are Tapioca Pearls?

Tapioca comes from the cassava root, a crop that's popular in Asia, Africa and South America. Manufacturers extract the starch and shape it into the distinct pearls that bob around in your drink. You can also make them at home with water, sugar and tapioca starch.

One cup of pearls contains 134.81 grams of carbohydrates and 5 grams of sugar. Carbohydrates aren't inherently bad--in fact, experts recommend getting 225 to 325 grams each day. However, one drink makes up about 50% of your daily intake, so this isn't the best option if you're following a low-carb diet.

As for sugar, the pearls make up about 1/5th of your daily intake. This doesn't sound like much, but added sugar, flavorings and toppings in your tea quickly multiply that amount.

What about the claims that tapioca pearls cause cancer? Recent investigations dispute these allegations. The original 2012 study is vague and not peer-reviewed, so scientists need more research before they can make a definite claim.

What About Fruit Flavors?

Most boba tea stores offer drinks with fruit flavors, such as strawberry, banana and kiwi. If they use fruit purees, you'll get the fruit's natural sugars, vitamins and minerals. However, many stores use flavored powders or syrups with extra sugar, food coloring and preservatives.

Are Added Ingredients Healthy?

Jelly cubes, sweet cream foam, pudding, popping boba: these additions are tasty, but most of them are heavily processed. One sip won't clog your arteries, but they boost the sugar and calorie account without adding many nutrients.

Popping boba is made from water, sodium alginate, calcium chloride and flavorings. Sodium alginate comes from brown algae and is generally safe to eat. Calcium chloride is a salt and firming agent that's usually safe if you ingest small amounts. As for the juice, the nutrition content depends on whether the manufacturer uses real fruit juice or artificial syrups.

Jelly cubes may contain fruit, but fructose is often the first ingredient. Egg pudding and cheese foam are high in fat. In short: if you buy extras, try to limit yourself to one or two.

What's the Verdict?

Overall, boba tea's high sugar and carbohydrate content make this drink more of a treat than a nourishing beverage. However, it's not a mysterious tonic with unidentifiable ingredients. You can look up most of the ingredients online and ask store employees for more information.

If you want the healthiest drink possible, make a stripped-down version at home with black tea, honey, milk, water and homemade tapioca pearls. Fruit puree adds vitamins and a burst of tropical flavor.

And what about that sugary version with cheese foam, jelly cubes and flavored syrups? If you're in good health, feel free to indulge once in a while. Talk to your doctor if you have concerns, and in the meantime, be glad that this refreshing beverage made it to the States.