In my medical experience, I have encountered many cases of health problems caused by daily eating habits. Today, I would like to share with one particular patient, Xiaomei (pseudonym), whose experience may resonate with many female friends who love to drink milk tea. Xiaomei is a young working woman who loves life and all kinds of food and drinks, especially milk tea. She drinks one or two cups of milk tea almost every day, which she considers a great comfort in her busy life.
However, in the past six months, Xiaomei has frequently experienced problems such as fatigue, dizziness and irregular menstruation. At the first visit, I noticed a high frequency of milk tea in her food diary, which caught my attention. Through a series of blood sugar and hormone level tests, we found that Xiaomei's blood sugar level fluctuated greatly, and the hormone level also showed a slight imbalance. After learning more about the high sugar and additive content in milk tea, Xiaomei began to realize that this seemingly innocuous drink could be a trigger for her health problems.
Analysis of the composition of milk tea
Key Component Analysis:
Tea: The basis of milk tea is tea, which is usually black or green. Tea itself contains a variety of antioxidants, such as tea polyphenols, which help fight free radicals and prevent cell damage.
Milk or creamer: Full-fat or skim milk is often added to traditional milk tea to add a mellow taste. However, many bubble tea shops on the market use non-dairy creamer, which is a milk substitute containing hydrogenated vegetable oils, in order to save costs, which may be detrimental to cardiovascular health.
Sugar: The sweetness of milk tea mainly comes from added sugars. The amount of sugar directly affects the level of calories, and long-term excessive sugar intake will increase the risk of diseases such as diabetes and obesity.
Effect of additives:
Pearls: These are small, round particles made from tapioca starch that derive calories mainly from carbohydrates. Pearls themselves have little nutritional value, but they can significantly increase the calories of milk tea.
Coconut fruit, red beans: These are common milk tea additives, and while they add richness to the taste, they also add extra sugar and calories.
The potential harm of drinking too much milk tea
1. Blood sugar and weight management problems
The high sugar content in milk tea is one of the main causes of blood sugar fluctuations. For the average adult woman, a medium-sized milk tea may contain more than 20 grams of sugar. Regular consumption of high-sugar beverages can not only lead to weight gain, but may also trigger insulin resistance, which is a precursor to diabetes.
2. Hormonal imbalances and reproductive health effects
The sugar and milk (or non-dairy fat creamer) in milk tea may have an effect on hormone levels in women. Excessive sugar intake is thought to affect a woman's menstrual cycle and reproductive health. Additionally, certain hormones in milk may interfere with the natural hormonal balance in a woman's body, especially those individuals who are susceptible to hormones.
3. Dental problems
The sugars and acids in milk tea can cause tooth erosion and tooth decay. People who regularly drink sugary beverages are more likely to have dental health problems than those who drink occasionally or non-drink. Not only does this affect oral health, but it can also lead to long-term dental problems.
4. Potential risk of osteoporosis
Although milk tea contains milk, which may seem to help with bone health, in fact, excessive sugar intake may affect calcium absorption, which in turn can affect bone density. Long-term consumption of large amounts of milk tea may reduce calcium in bones and increase the risk of osteoporosis.
Recommendations for healthy drinking of milk tea
1. Choose low-sugar or sugar-free milk teas
Most bubble tea shops offer the option of customizing the sugar content. Choosing a low-sugar or sugar-free version can significantly reduce your sugar and calorie intake. For example, you can choose less sugar (50% less sugar) or light sugar (80% less sugar) options, or no sugar at all and enjoy the natural flavors of tea and milk.
2. Avoid using non-dairy fat creamers
Non-dairy fat creamers, although they reduce fat intake, often contain unhealthy trans fats and other chemical additives. It is advisable to replace it with low-fat or skim milk, which not only provides a more natural taste, but also increases the nutritional value of the drink.
3. Drink in moderation
Even low-sugar milk tea should not be consumed frequently. It is recommended to take milk tea as an occasional enjoyment, no more than twice a week, no more than 300 ml each time. This allows you to control your sugar and calorie intake while reducing the impact on your daily diet.
4. Add healthy ingredients to your milk tea
If you make your own milk tea at home, try adding some healthy ingredients, such as using honey or maple syrup instead of refined sugar. Additionally, adding some vanilla bean paste or cinnamon will not only add flavor but also help regulate blood sugar.
5. Enjoy milk tea creatively
Considering the diversity of milk tea, you can explore more healthy variants, such as green tea milk tea or herbal tea milk tea, which typically contain more antioxidants and less caffeine. Also, try adding fresh fruit instead of pearls or coconut to increase fiber and nutrients while reducing processed ingredients.
With these suggestions, you will not only be able to continue enjoying milk tea, but you will also be sure that the habit will not have a negative impact on your health. Drink milk tea healthily and make this little blessing a part of your beautiful lifestyle.