Is It Bad to Drink Too Much Sweetened Green Tea?
A Closer Look at Sugar and Caffeine Intake
Introduction
It’s easy to fall in love with the taste of sweetened green tea—some people enjoy it several times a day.
But did you know that drinking too much can lead to excessive intake of sugar and caffeine?
This article breaks down the risks of overconsumption and offers tips to enjoy sweetened green tea in a healthier way.
1. How Much Sugar Is in Sweetened Green Tea?
Sweetened green tea (commonly sold as powdered mix in Japan) often contains a surprising amount of sugar.
- Typical serving: 10g powder with 100ml water
- Calories per cup: 30–35 kcal
- Sugar content: 7–8 grams per cup
If you drink 3–4 cups per day, you’re consuming up to 30g of sugar, which is similar to a 500ml bottle of soda.
| Servings per Day | Approximate Sugar Intake |
|---|---|
| 1 cup | ~7g |
| 3 cups | ~21g |
| 4 cups | ~28g–30g |
2. Health Risks of Too Much Sugar
Regularly consuming too much sugar may lead to:
- Sudden spikes in blood sugar levels
- Increased fat storage (visceral and subcutaneous fat)
- Higher risk of cavities and gum disease
- Energy crashes, fatigue, and trouble focusing
Especially if you're sipping green tea in place of snacks, be mindful of your overall daily sugar load.
3. Caffeine: Small but Not Zero
Although sweetened green tea contains much less caffeine than coffee, it still includes small amounts from the matcha it’s made with.
- Typical caffeine per cup: 10–15 mg
- Safe for most people, but excessive intake can add up over multiple cups
Potential side effects of too much caffeine:
- Trouble falling or staying asleep
- Dehydration due to diuretic effect
- Upset stomach
- Greater sensitivity in children and during pregnancy
4. How Much Is Too Much?
To stay on the safe side, limit your intake to 1–2 cups per day.
- Want more? Dilute the powder or alternate with unsweetened green tea
- Always consider other sources of sugar and caffeine in your diet
5. Smart Habits to Avoid Overconsumption
- Treat sweetened green tea as a treat, not a hydration source
- Use water or unsweetened tea for daily hydration
- Add more ice to your iced tea to naturally water it down
- Check the label for sugar and caffeine content before you drink
Conclusion
Sweetened green tea is a delicious way to enjoy the flavor of matcha, but it comes with hidden sugar and caffeine.
To enjoy it without the downsides, stick to 1–2 cups per day and balance it with healthier beverage choices.
With a little awareness, you can enjoy sweetened green tea as a guilt-free indulgence.
