- Flavored teas can boost hydration, provide immune support and may help manage blood pressure.
- They provide antioxidants based on what is added, such as cinnamon, turmeric or apple peel.
- Enjoy flavored teas hot or iced, or mixed with sparkling water—add citrus or mint for more flavor.
Flavored teas have surged in popularity over recent years, offering a delightful twist to traditional tea drinking. The versatility of flavored teas means that you can probably find a blend you enjoy–from lavender to pomegranate, citrus, tropical and more.
When talking about the health benefits of flavored teas, we are referring to those that have no added sugars. These are blends that you can steep at home or order from a coffee shop that include only tea leaves and/or other herbal ingredients (fruits, flowers, spices)–versus a bottled flavored tea sweetened with sugar.
Some flavored teas may be made from true tea leaves (black, green, white) and contain caffeine, while others will be herbal blends that are caffeine-free.
After finding your favorite flavor (or multiple flavors you love), you might want to include them in your daily rotation. Here’s what happens to your body when you do:
Health Benefits of Flavored Teas
Hydration
One of the notable health benefits of flavored tea is its contribution to hydration. Staying properly hydrated is essential for maintaining overall health, and flavored teas offer a delicious alternative to plain water. The infusion of fruits, herbs and spices adds enjoyable flavors that make you want to sip a cup regularly. This can be a huge benefit if you know you don’t drink enough plain water throughout the day.
Additionally, many flavored teas are naturally low in calories, making them a refreshing option for hydration if weight loss is one of your goals.
Immune Function Support
Many flavored teas incorporate ingredients such as ginger, turmeric and citrus fruits, all known for their immune-supporting properties. For instance, ginger and turmeric possess anti-inflammatory and antioxidant qualities, while citrus fruits are a source of vitamin C, a nutrient that supports immune function. By enjoying flavored teas with these beneficial components, you can help buoy your body’s natural defenses.
Blood Sugar Control
If water tastes too plain for you, flavored tea can hit the spot—and it contains no added sugars like sodas, juices and sports drinks. This is beneficial if you’re actively managing your blood sugar, as limiting added sugars helps prevent spikes and crashes in blood sugar levels. What’s more, some flavored teas contain cinnamon, a spice that’s linked to blood sugar regulation. (One thing to keep in mind, though, is that the amounts in tea blends are far smaller than the dosages used in studies. Flavored tea may be an additional way to incorporate cinnamon into your eating plan.)
It can be surprising just how pleasantly sweet some flavored teas can be—and this all comes from fruits and spices in the mix. Meaning: You won’t have to add additional sweeteners. By choosing flavored teas with no added sugar, you can enjoy a flavor-filled drink that supports your overall metabolic health.
Related: The #1 Habit You Should Break for Better Blood Sugar Balance, According to a Dietitian
Heart Health
Tea leaves, as well as many of the herbs, spices and fruits used in the blends, contain compounds that promote heart health. To start, true teas (black, green and white varieties) contain compounds that take care of your ticker. These are called flavan-3-ols, which have been shown to improve blood vessel function by keeping them flexible, which benefits blood pressure.
If you’re drinking herbal teas, some of these ingredients may also offer particular perks for your heart. For example, some blends feature hibiscus leaves, which have anthocyanins, a type of antioxidant that may also help relax blood vessels for improved cardiovascular health.
Nutrition Profile
Most herbal teas have a similar nutritional profile, as long as ingredients that contain added sugars or sodium are not included. Always look at the Nutrition Facts label on your sip before you steep. As an example, here is the nutritional profile of one serving of acai-green tea:
- Calories: 0 calories
- Total Carbohydrates: 0 g
- Dietary Fiber: 0 g
- Total Sugars: 0 g
- Protein: 0 g
- Sodium: 0 mg
- Potassium: 20 mg
One note regarding ingredients: Some flavored teas will contain pieces or the juice of fruits (like apples or pomegranate), while others will use natural flavors. Natural flavors do not provide the same healthful compounds that the actual foods themselves do.
How to Enjoy Flavored Teas
Enjoying flavored teas involves a few simple steps to make a truly great cup:
- Choose a blend that suits your taste preferences, whether it’s fruity, spiced or something floral.
- Use fresh, cold water for brewing for the best flavor.
- Pay attention to the water temperature and steeping time. Typically, green and white teas require lower temperatures and shorter steeping times compared to black or herbal teas. On some tea containers, you’ll find specific steeping instructions to follow.
- To heighten the flavor, consider adding a slice of lemon, a dash of honey or even a sprig of fresh mint while you steep.
Flavored Tea Precautions
First, check the ingredients for potential allergens, as some flavored teas may contain nuts, dairy or other allergens that could cause adverse reactions. Additionally, be mindful of the caffeine content, especially if you are sensitive to stimulants or consuming tea in the evening, as it might disrupt your sleep. Look for any added sugars or artificial sweeteners before deciding if the tea blend fits with your health goals.
Lastly, if you are pregnant or have specific health conditions, it’s always a good idea to talk to your health care provider to make sure that what you’re drinking is safe for you.
The Bottom Line
The health benefits of flavored teas largely depend on their ingredients, but they are generally hydrating, sugar-free drinks that may also contain compounds that help regulate blood pressure. However, some commercially available flavored teas may contain added sugars, artificial sweeteners and other additives, so it’s important to look at the ingredients to know exactly what you’re getting in your cup.
Frequently Asked Questions
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Are flavored teas healthy?
Flavored teas can be a healthy beverage choice if they are made from natural ingredients and do not contain added sugars or artificial additives. These teas often retain the health benefits of their base teas, such as antioxidants and nutrients, while providing enjoyable, diverse flavors. However, it is important to check the ingredient list to ensure that the ingredients used are in line with what your body needs.
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Do flavored teas have sugar?
Some flavored teas do contain added sugars, which may not support certain people’s health goals. It’s essential to read the labels carefully to identify any hidden sugars or sweeteners. Opting for naturally flavored teas without added sugars ensures you enjoy their benefits without the extra calories.
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Is it OK to drink tea every day?
Drinking tea every day can be a healthy habit, particularly if you choose true teas such as green, black, white or oolong. These teas are known for their high levels of flavan-3-ols, a type of plant compound that offers numerous potential health benefits, including heart-health support. Research suggests that drinking 2 to 3 cups of tea per day may be associated with a reduced risk of coronary artery disease, stroke and type 2 diabetes.
