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On a hot day, a chilled bottle of iced tea can seem like the healthy choice compared with a soft drink. Sometimes it is, but often it is not. Many bottled teas are closer to sweetened soft drinks than to the tea studied for heart health. Knowing how to read labels, and how easy it is to make your own, can help you make better choices.
The sugar problem
A large share of ready-to-drink teas are sweetened, and some contain as much sugar as regular cola. Regularly drinking sugary beverages is linked with weight gain, type 2 diabetes and heart disease. Because iced tea feels light and refreshing, it is easy to drink a lot of it without realizing how much sugar is involved.
How much tea is actually in the bottle?
Some bottled teas are made with a relatively small amount of tea, and processing and storage can reduce their flavonoid content. In some cases, a bottle contains far fewer flavonoids than a single cup of freshly brewed tea. The word "tea" on the label does not guarantee much of the benefit you may be hoping for.
Reading the label
When buying bottled tea, look for:
- Total and added sugar. Unsweetened versions are the best choice.
- Serving size. A bottle may contain more than one serving, so the sugar listed may need to be doubled.
- Ingredients. Tea or brewed tea should be near the top of the list, with few additives.
- Sweeteners. Some "diet" teas use non-sugar sweeteners. They avoid sugar, but plain unsweetened tea is still the simplest option.
- Caffeine. Some bottled teas list caffeine content, which helps you track your daily total.
Making your own iced tea
Home-brewed iced tea is simple, inexpensive and lets you control exactly what goes in.
Hot brew method: Brew tea at about double the usual strength, let it cool slightly and pour it over a glass full of ice.
Cold brew method: Add tea bags or loose tea to a jug of cold water and leave it in the refrigerator for 6 to 12 hours. Strain or remove the tea. Cold-brewed tea is naturally smooth and less bitter, so many people find they do not need any sweetener.
Flavor ideas without sugar
- Slices of lemon, lime or orange
- Fresh mint or basil leaves
- Cucumber slices with green tea
- A few crushed berries
- Hibiscus or rooibos for a naturally fruity taste
Storing homemade iced tea
Keep iced tea covered in the refrigerator and drink it within a day or two for the best flavor. Clean jugs thoroughly between batches.
Choosing wisely when you are out
If you are buying iced tea at a cafe or restaurant, ask for it unsweetened and add a slice of lemon. If only sweetened tea is available, consider a smaller size or mixing it with plain iced water.
The bottom line
Freshly brewed tea, hot or iced, is the most heart-friendly way to enjoy tea. If you rely on bottled iced tea, choose unsweetened varieties and read labels carefully. If you are managing diabetes or a heart condition, your doctor or a dietitian can help you plan healthy drink choices.
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