- Regular tea consumption may help reduce the risk of some chronic diseases.
- Drinking two cups of tea daily was linked to a lower mortality risk from all causes.
- But bottled tea and bubble tea often contain added sugars and fewer beneficial compounds.
You’ve probably heard that tea is good for you, but if your go-to is a bottled green tea from the convenience store or a sweet bubble tea treat, you might not be getting the health benefits you think. While tea has been enjoyed for thousands of years and studied extensively for its disease-fighting potential, how you prepare your tea matters more than you might realize.
Tea polyphenols—especially compounds called catechins—are considered the major active ingredients responsible for tea’s health-promoting properties. These powerful antioxidants have been linked to heart health and cancer prevention. A typical cup of brewed green tea contains 240 to 320 milligrams of catechins, with the most studied compound being EGCG (epigallocatechin-3-gallate).
Researchers from China and the United States recently published a comprehensive review in Beverage Plant Research examining the evidence for tea’s health benefits and raising concerns about some popular commercial tea products. Let’s break down what they found.
How Was This Study Conducted?
This was a comprehensive review article, meaning the researchers analyzed existing scientific literature rather than conducting a new experiment. They examined data from long-term studies that follow groups of people over time, randomized controlled trials and laboratory research to assess both the health benefits and potential concerns of tea consumption.
The review focused primarily on research involving human participants, using animal and cell studies as supporting evidence for understanding how tea works in the body. The authors emphasized that health effects in humans should be judged based on human studies—especially large, long-term cohort studies—rather than laboratory experiments alone.
What Did the Study Find?
The most convincing health benefit of tea consumption, according to the review, is the prevention of cardiovascular disease. A meta-analysis of 38 prospective cohort studies found that moderate tea consumption (around two cups per day) reduced the risk of death from all causes, cardiovascular disease and cancer. For cardiovascular disease specifically, the greatest benefit was observed at 1.5 to three cups daily, with continued protection at even higher intake levels.
The researchers also found some evidence that tea may help prevent obesity and type 2 diabetes. Multiple randomized controlled trials showed that green tea consumption led to decreased body weight and body fat in people with overweight or obesity. For example, one study found that drinking four cups of green tea daily for eight weeks decreased body weight, LDL cholesterol and oxidative stress in people with obesity and metabolic syndrome.
However, the review raised concerns about bottled tea and bubble tea. During the manufacturing of bottled tea, catechins can break down due to high-temperature sterilization and storage. More importantly, the presence of added sugars, high-fructose corn syrup, artificial sweeteners and other additives in these products might reduce or overshadow the health benefits of tea, the researchers noted. Bubble tea presents additional concerns because it often contains tapioca pearls soaked in sugar solutions (adding 150 to 200 calories per serving) and non-dairy creamers with saturated and trans fats.
The review has some limitations to keep in mind. Most of the research on tea’s health benefits comes from studies on green tea in Asian populations, so results may not apply equally to all types of tea or all populations. Additionally, self-reported tea consumption in studies can be imprecise.
How Does This Apply to Real Life?
The takeaway here is simple: brewing tea at home gives you the best chance of reaping its health rewards. When you make tea yourself, you control what goes into it—no added sugars, no artificial sweeteners, no mystery ingredients.
Here are some practical tips to get the most out of your tea habit:
- Brew your own tea. Use loose-leaf tea or tea bags and hot water. A standard serving is about 2.5 grams of tea leaves in 250 milliliters (about one cup) of hot water.
- Aim for two to three cups daily. This amount was associated with the greatest reduction in all-cause mortality in the research reviewed.
- Choose green tea when possible. While black tea and other varieties have benefits, green tea has the highest catechin content because it undergoes minimal processing.
- Skip the sugar. If you need sweetness, try a small amount of honey or simply let your palate adjust to unsweetened tea over time.
- Limit bottled and bubble tea occasionally. Enjoy them for their taste, but don’t count on them for health benefits.
- Be mindful of caffeine. Tea contains caffeine, so if you’re sensitive, consider switching to decaf options or limiting consumption later in the day.
Our Expert Take
A new review in Beverage Plant Research confirms that tea is a healthy beverage with solid evidence supporting its role in reducing the risk of cardiovascular disease, obesity, type 2 diabetes and more. However, bottled tea and bubble tea may not deliver the same benefits due to catechin loss during processing and the addition of sugars and other ingredients that can undermine tea’s positive effects. For the best results, brew your tea at home, skip the sweeteners and enjoy two to three cups per day as part of a balanced diet.
