How to enjoy bubble tea without gaining weight?

Answer:

To enjoy bubble tea without the weight gain concern, consider several strategies. First, you can request a lower sugar content in your bubble tea. Typically, if a cup is prepared with 100% sugar, reducing this amount to 75%, 50%, or even 30% can make a significant difference.

Second, consider using a fat-blocking approach, popular among those aiming to lose weight. Adding a half teaspoon of cinnamon powder or two teaspoons of lime juice to your bubble tea can enhance its health benefits. Additionally, performing physical activities such as squats or one-legged calf raises for 90 seconds—once before and once about 30 minutes after consuming your drink—can be beneficial.

Bubble tea in glass bottles. Illustration photo by Unsplash

Third, try to consume bubble tea only immediately after a meal. Opt to eat less rice and more vegetables during the meal to moderate the potential spike in blood sugar from the tea.

Fourth, practice "mindful eating" by savoring your bubble tea slowly, starting with the very first sip. Avoiding hasty consumption can prevent issues such as obesity and chronic diseases, often exacerbated by "portion distortion," a term refers to the loss of ability to gauge proper food quantities for one’s body. Many people who practice "mindful eating" report that their bubble tea consumption significantly decreases.

Lastly, explore healthier alternatives that mimic the flavor of bubble tea, such as whey protein powders that taste like bubble tea or versions made with healthier bases like macadamia nuts, cashews, or coconut milk. Given that most commercial bubble teas are high in sugar, opting for these alternatives or consuming traditional bubble tea in moderation is advisable for long-term health and weight management.

Dr. Phan Thai Tan

Nutrition coach at Homefit fitness center