When you think about the recovery of drinks to connect midday, some options may come to mind: juices and juice and recently-tea with a boba. Also called bubble tea, Buba originated from Taiwan in the eighties. Since then, it has become essential around the world, especially in American -Asian societies.
But while Buba is loved by her tabioca pearls and endless flavor groups, she does not always consider the most nutritious option. Good news? With some smart and small knowledge, you can build a more healthy boba tea that satisfies the desire to bargain over the goals of wellness.
Milk tea for fruit tea discussion
When the Buba store enters, the two main types of beverage options are milk tea and fruit tea. Milk tea usually consists of mixed fermented tea with milk or milk powder. Fruit tea is a mixture of tea, juice or flavor syrup.
MyfitnessPal, registered dietitian BroKell White says Fruit tea is often a healthier choice of calories. At the same time, fruit tea may still be high in sugar depending on the amount of sugar or drink used (1).
Comparison of tea rules
Milk tea and fruit tea use different tea bases, including a unique flavor profile to meet the Boba type you prefer. This includes basic tea:
- Black tea
- Green tea
- Oloong tea
Various varieties of this tea may have varying amounts of caffeine and other nutrients, but White says that in general, It does not matter the basic tea that you choose very much. “All fermented tea is very low or calorie -free and has many nutritional benefits, including varying levels of antioxidants and polyphenols,” she says.2).
About the expert
Brukil White, MS, RD He is the food data coordinator in myfitnessPal. She obtained a Bachelor’s degree and Master at San Diego State University and completed her training at Sdexo. Its experience extends to facilitating nutritional courses at San Diego State University, attending patients as a diet technician, and working as a main investigator. The areas of their concentration include metabolism, intestinal health, obesity and weight management.
What do you know about the drinking layer
While the typical black tabioca usually comes to mind when it comes to Buba tea, there is many different layers to choose from. But what should you choose to apply for a healthy boba tea?
Tabioca
Tapioca Boba is the additional, sticky function that we all know and love. It generally consists of tabioca starch (from the root of the kusafa root) and water, with a sugar syrup layer to ensure that the pearls do not stick (3and 4). According to the US Department of Agriculture database, one has one meal 90 calories and 1 grams of sugar When there is no syrup coating (5). Keep in mind that almost all Boba stores use a drink.
So that Buba
Have you ever heard about panda milk tea? Well, Boba is the white counterpart to the black Tapyoca. AGAR BOBA is a clear and more extensive brother than Tabioca Buba Model. It is often called Crystal Boba, which is made of AGAR, a substance that resembles gel extracted from seaweed. Local Buba raid and contains 57 calories and 9 grams of sugar For each meal (6).
Buba appeared
According to White, Boba is manufactured by superior to the thickness of a pearl diabetes drink using a chemical reaction between the sodium algaeen and calcium chloride. The liquid that “fixed organic pollutants” in your mouth usually contains a large amount of sugar. One meal from the back of Boba contains 85 calories and 18 grams of sugar ((7).
Sago
SAGO is a small and clear type of Boba that is often found in drinks with a thick mango flavor. It is extracted from some of the tropical palm tree legs and is made by mixing the starch of Sugo with water. Sagu provides an abundance of resistant starch.
jelly
Jelly Boba comes in many flavors: herbal grassy gel, coconut gel, Lychi Jelly, and my coffee, to name a few. The gel does not contain almost any nutritional value – containing 65 calories and 15 grams of sugar For each meal (9and 10). The calorie and sugar content of gel can vary depending 212 calories and 12 grams of sugar For each meal (3).
Red beans
White says that red beans are a better choice because it is made by Adzuki beans and adds sugar. It is high in fiber, but it may also be high in sugar. Two tablespoons of red beans 90 calories and 13 grams of sugar ((11).
Taro Buba
TARO BOBA is similar to Tapioca Boba, with the addition of mashed taro root. “This is another option that offers more nutritional value than others, as the Taro root contains fiber and potassium,” said White. She says Taro is relatively dense food in general (12).
Pudding
Boding eggs tend to be less in calories, but it contains more sugar than the other layer. It contains 54 calories and 18 grams of sugar per meal ((3and 13).
Chia seeds
White says the chia seeds are a great way to add more nutrients to Buba tea-because they are rich in fiber, protein, omega-3 fat and calcium (14).
Salted cheese foam
Salted cheese foam is a thick and generous top floating over a normal tea base. Think about it as a Buba version of the cold foam, but with a sweet, salty flavor. Made of salted cheese foam by mixing milk, stability, sugar and salt. “This sodium and the calories of drinks will be possible,” said White.
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How to build your Boba request
Therefore, we looked at different types of drinks and types of top – but what should you really ask in the Buba Store to build a more healthy boba tea?
The simplest, that was better
When it comes to Boba, White recommends keeping things simple.
Go to Basic milk or fruit tea. The options at Boba stores tend to add sugar, so try to shorten yourself One tops.
In most Buba stores, you can customize the level of sugar and ice syrup in your drink. For a healthy boba tea, choose Less sugar and more ice. “Remember that sugar is integrated in most or all components of bubble tea,” says White. Most of the layer added sugar, so it is possible to sweeten basic tea with less sugar in it. In addition, the presence of a higher size of the ice will reduce liquid and sugar in your cup.
Try this layer
To get less sugar and more nutrients, think about a whole layer of foods such as:
- Fresh fruit
- Chia seeds
Other good options include:
- Red beans
- Taro Buba
- Tabioca
The bottom line
At the end of the day, Boba tea is a treatment. Ask most to appeal to you, but you can make slight adjustments to your request for a healthier option.
By keeping simple things, choosing more nutritious layer, choosing less sugar and more ice-you can build a healthy boba tea arrangement that is not only more aware, but delicious. Oh, make sure to adhere to the straw of straw in your cup (a strong blow means less chaos).
Pamphlet What a nutritionist in the Buba store First appear on MyfitnessPal Blog.
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