If you think of refreshing drinks for a lunch pick-me-up, some options can come to mind: smoothies, juice and in a younger time boba tea. Boba was also called Taiwan in the 1980s. Since then, it has become a staple all over the world, especially in Asian American communities.
But while Boba is loved because of its tough tapioca pearls and endless flavor combinations, it is not always the most nutritious choice. The good news? With a few intelligent swaps and a small know-how, you can build a healthier boba tea order that satisfies your desire without affecting your wellness goals.
The debate between Milk Tea against fruit tea
If you enter a Boba shop, the two main types of beverage options are milk tea and fruit tea. Milk tea is usually made of brewed tea mixed with milk or milk powder. Fruit tea is a mixture of brewed tea and juice or flavored syrup.
Myfitnespal registered nutritionist Brookell White says Fruit tea is often a healthier and low -calorie option. At the same time, fruit tea can still be high sugar depending on the sugar quantities or syrups (used syrups (used1).
Compare tea bases
Milk teas and fruit teas use various tea bases, each contain a unique taste profile to direct the type of boba that you prefer. This basis -include:
- Black tea
- Green tea
- Oolong tea
Different types of these teas may have different amounts of caffeine and other nutrients, but White says that in general the Basistee you choose. “All brewed tea are very low or calorie -free and have many nutritional advantages, including different levels of antioxidants and polyphenols,” she says (she2).
About the expert
Brookell White, MS, RD is a food curator at Myfitnespal. She earned her bachelor and master at San Diego State University and completed her dietary internship in Sodexo. Her experience extends to the facilitating of nutritional courses at San Diego State University, combating patients as a diet technician and working as a deputy senior investigator. Their focuses include metabolism, intestinal health, obesity and weight management.
What should know about drinks -toppings
While typical black tapioka boba usually comes to mind when it comes to Boba tea, so many different drinks -topings are available. But what should you choose to make a healthy Boba tea order?
Stupid tapioka
Tapioca Boba is the tough, sticky add-in that we all know and love. It generally consists of tapioka strength (from Maniok root flour) and water with a sugar -containing syrup coating to ensure that the pearls do not glue (3Present 4). After the USDA Food database, contains a portion 90 calories and 1 g of sugar If there is no syrup coating (5). However, remember that almost all Boba shops use syrup.
So that boba
Have you ever heard of Panda milk tea? Agar Boba is the white counterpart to black tapioka. Agar Boba is the clear, crispier siblings of typical Tapioka Boba. Often referred to as Crystal Boba, it consists of agar, a gelee-like substance extracted from seaweed. Agar Boba is sweetened and contains 57 calories and 9 g of sugar by portion (6).
Boba popping
According to White, the button boba is produced in a pearl by thickening a sugar drink by using a chemical reaction between sodium alginate and calcium chloride. The liquid that “bangs” in her mouth usually contains a considerable amount of sugar. A portion of poping boba contains 85 calories and 18 g of sugar ((7).
Sago
Sago is a clear, clear boba type, which can often be found in thicker drinks with mango taste. It is extracted from certain tropical palm stems and made with water by mixing Sago strength. Sago offers a wealth of resistant strength.
jelly
The jelly boba is available in many flavors: herbal grass jelly, coconut jelly, lyrk jelly and coffee jelly, to name just a few. Gelee contains almost no nutritional value – is able 65 calories and 15 g of sugar by portion (9Present 10). However, the calorie and sugar content of geles can vary depending on the type and brand, as a study states 212 calories and 12 g of sugar by portion (3).
Red bean
White says that red bean is a better option because it is made by cooking adzuki beans and adding sugar. It is rich in fiber, but can also have a high sugar. Two tablespoons of red beans contain 90 calories and 13 g of sugar ((11).
Taro Boba
Taro Boba is similar to Tapioka Boba with the addition of Taro root with a roundabout. “This is another option that introduces more nutritional value than others because Taro root contains fiber and potassium,” says White. She says that Taro is generally relatively nutrient -rich (in general (12).
Egg pudding
Egg pudding is usually more calorie, but contains more sugar than other coverings. It contains 54 calories and 18 g of sugar per serving ((3Present 13).
Chia -seeds
According to White, chia seeds are a great way to add more nutrients to their boba tea, as they are rich in fiber, protein, omega-3 fats and calcium (calcium (calcium14).
Salted cream cheese foam
Salzen cream cheese foam is a thick, creamy load that floats on a simple tea base. Consider it as a Boba Fied version of Cold Foam, but with a salty-sweet taste. Salzen cream cheese foam is produced by mixing milk, stabilizer, sugar and salt. “This will probably increase the sodium and calories of the drink,” says White.
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How to build your Boba order
So we viewed different types of drinks and topping types -but what should you actually order in a Boba shop to build a healthier Boba tea?
The easier, the better
When it comes to Boba, White recommends that things easy to keep.
Go for one Basic milk or fruit tea. Topping options in Boba Shops have sugar. So try to limit yourself A topping.
In most Boba shops you can adapt the level of sugar syrup and ice cream in your drink. You choose a healthy Boba tea Less sugar and more ice cream. “Remember that sugar is integrated into most or all components of bubble tea,” says White. Most deposits have added sugar, so it is probably sweetened by a basic tea with less sugar. In addition, a higher ice volume reduces the liquid and the sugar in its cup.
Try these toppings
Take into account for less sugar and more nutrients Whole Foods toppings like:
- Fresh fruit
- Chia -seeds
More good options are:
- Red bean
- Taro Boba
- Stupid tapioka
The end result
At the end of the day, Boba Tea is a pleasure. Order what appeals to you, but you can change your order slightly for a healthier option.
By simply keeping things, selecting more nutritious deposits and deciding for less sugar and more ice cream-you can choose a healthy Boba Tee Order that is not only more health-conscious, but also delicious. Oh, and make sure that you really commit yourself if you browse a straw into your cup (a stronger stitch means less chaos).
The contribution What kind of nutritionist would order in a Boba shop appeared first Myfitnespal Blog.
