| |
| |
|
| |
Milk, Sugar and Lemon: How Add-Ins Affect Your Tea |
|
| |
Many people enjoy tea with something extra: a splash of milk, a spoonful of sugar, a slice of lemon or a drizzle of honey. These additions can change both the flavor and the nutritional value of your cup. If you are drinking tea partly for your heart, it is worth knowing which add-ins help, which are neutral and which can quietly work against you.
Milk
Adding milk to tea is a long tradition, especially with black tea. Some researchers have asked whether milk proteins bind to tea flavonoids and reduce their benefits. A few small studies suggested milk might blunt some effects on blood vessel function, while others found that flavonoids were absorbed just as well with milk. The evidence is mixed and not yet settled.
If you enjoy milk in your tea, a small splash is unlikely to cancel out its value. Choosing a lower-fat milk keeps saturated fat in check. Plant-based milks are also an option; unsweetened versions avoid added sugar.
Sugar and sweeteners
Sugar is the add-in most likely to undermine heart-health goals. Eating a lot of added sugar is linked with weight gain, type 2 diabetes and heart disease. The American Heart Association suggests limiting added sugar to about 6 teaspoons a day for most women and about 9 teaspoons a day for most men. Two spoonfuls in each of four cups of tea would use up that allowance quickly.
To cut back without missing out:
- Reduce sugar gradually, a little each week, so your taste buds adjust.
- Try naturally sweet-tasting teas, such as rooibos or teas blended with cinnamon or dried fruit.
- Brew green tea at a lower temperature so it tastes less bitter and needs no sweetener.
- If you use honey or syrup, remember they count as added sugar too.
Lemon
A slice of lemon adds bright flavor with almost no calories. Some laboratory research suggests that vitamin C and citrus may help protect tea catechins during digestion, which could increase the amount available to the body. Whether or not that turns out to matter, lemon is a heart-friendly way to add flavor.
Spices and herbs
Fresh ginger, mint, cinnamon, cardamom and cloves are popular additions that add flavor without sugar. Spiced teas can feel indulgent while staying low in calories. Be cautious with very sweet ready-made spiced tea mixes and powdered drinks, which often contain a lot of sugar.
Cream and specialty drinks
Coffee-shop tea drinks such as sweetened lattes, bubble teas and blended iced teas can contain large amounts of sugar and saturated fat. They are best treated as an occasional treat rather than an everyday habit.
Simple heart-smart combinations
- Green tea with a slice of lemon
- Black tea with a small splash of lower-fat milk
- Rooibos with a cinnamon stick
- Peppermint tea with a few fresh mint leaves
- Iced green tea with cucumber and lime
The takeaway
Plain tea, or tea with lemon, herbs or spices, is the most heart-friendly way to enjoy it. A little milk is fine for most people, but keep added sugar to a minimum. If you are managing diabetes, weight or a heart condition, your doctor or a registered dietitian can help you choose the best options.
|
|
| |
|
|
|
|
