The Right Way to Drink and Make Tea: Effects of Milk, Cream, and Health Benefits

Tea is one of the most widely consumed beverages in the world, enjoyed for its rich flavors, soothing warmth, and numerous health benefits. But how should tea be made and consumed for maximum benefits? What happens when you add milk or cream? And what are the positive and negative effects of drinking tea?

This article dives deep into the proper way to prepare tea, the impact of milk or cream on its nutritional value, and the potential benefits and risks associated with regular tea consumption.

How Should Tea Be Made and Drunk?

The way tea is prepared can significantly influence its taste, aroma, and health benefits. Different types of tea require different brewing methods, and factors like water temperature, steeping time, and additives can make a big difference.

1. Choose High-Quality Tea

• Loose-leaf tea vs. tea bags – Loose-leaf tea contains whole or large pieces of tea leaves, which preserve more nutrients and flavor than tea bags. Tea bags often contain broken or powdered leaves, leading to a quicker but less flavorful brew.
• Organic vs. non-organic – Choosing organic tea reduces the risk of pesticide contamination.

2. Use the Right Water Temperature

Each type of tea requires a specific water temperature to extract its full range of flavors and beneficial compounds:

• Green tea – 75–85°C (167–185°F) to prevent bitterness.
• Black tea – 90–100°C (194–212°F) for full flavor extraction.
• Oolong tea – 80–90°C (176–194°F) to balance richness and smoothness.
• White tea – 70–80°C (158–176°F) for a delicate taste.

Boiling water should not be poured directly over delicate teas like green or white tea, as it can burn the leaves and create an overly bitter taste.

3. Steeping Time Matters

The longer you steep tea, the stronger and more bitter it becomes. Here are the optimal steeping times:

• Green tea – 2–3 minutes
• Black tea – 3–5 minutes
• Oolong tea – 4–7 minutes
• White tea – 4–5 minutes

If tea is steeped for too short a time, it may not release enough antioxidants and flavors. Steeping for too long can make it overly strong and astringent.

4. Avoid Too Much Sugar

Adding too much sugar negates the health benefits of tea. While honey, stevia, or jaggery are healthier alternatives, it’s best to drink tea plain or with minimal sweeteners.

5. Drink Tea at the Right Time

• Morning: Black or green tea can boost energy and metabolism.
• Afternoon: Oolong or white tea can provide a mid-day relaxation boost.
• Night: Herbal teas (caffeine-free) like chamomile or peppermint are best for relaxation.

Drinking tea too close to bedtime can interfere with sleep due to its caffeine content.

The Effects of Adding Milk or Cream to Tea

Many cultures add milk or cream to tea, but this changes its nutritional profile and effects on the body.

Positive Effects of Adding Milk or Cream

✅ Reduces Acidity – Tea can sometimes cause acid reflux, and milk helps neutralize its acidity.
✅ Smoothens Taste – Milk reduces bitterness and enhances flavor.
✅ Adds Nutrients – Milk provides calcium, protein, and vitamin D.
✅ Increases Satiety – Creamier tea can keep you full for longer, making it a better option for those who prefer a heavier drink.

Negative Effects of Adding Milk or Cream

❌ Reduces Antioxidants – Milk proteins (casein) bind with catechins (antioxidants) in tea, reducing their health benefits.
❌ Adds Calories – Full-fat milk or cream increases calorie intake, making the tea less weight-friendly.
❌ May Cause Digestive Issues – Some people are lactose intolerant and may experience bloating or discomfort.
❌ Reduces Caffeine Absorption – Casein in milk can slow caffeine absorption, reducing the stimulating effects of tea.

If you enjoy milk in your tea but want to preserve antioxidants, consider plant-based alternatives like almond, oat, or soy milk.

Health Benefits of Drinking Tea

Tea is packed with powerful compounds that offer a range of health benefits.

1. Rich in Antioxidants

• Green and black tea contain polyphenols that fight oxidative stress and free radicals, which help slow aging and reduce the risk of chronic diseases.

2. Supports Heart Health

• Regular tea consumption is linked to lower LDL (bad cholesterol) and improved cardiovascular health.
• Flavonoids in tea can help reduce blood pressure.

3. Aids in Weight Loss

• Green tea boosts metabolism and enhances fat burning.
• Oolong tea improves digestion and reduces fat absorption.

4. Improves Mental Alertness

• Caffeine in tea provides an energy boost without the jittery side effects of coffee.
• L-theanine, an amino acid found in tea, promotes relaxation and reduces anxiety.

5. Supports Digestive Health

• Herbal teas like ginger and peppermint soothe the digestive tract.
• Green tea helps reduce inflammation in the gut.

6. Lowers Risk of Chronic Diseases

• Studies suggest that regular tea consumption reduces the risk of diabetes, Alzheimer's, and certain types of cancer.

Potential Negative Effects of Tea

While tea has many benefits, excessive consumption can lead to certain health issues.

1. Caffeine Sensitivity

• Too much tea (especially black or green) may cause insomnia, anxiety, or rapid heartbeat.
• People sensitive to caffeine should stick to herbal or decaffeinated teas.

2. Iron Absorption Issues

• Tea contains tannins, which can inhibit iron absorption from plant-based foods.
• People with anemia should drink tea between meals, not with them.

3. Stomach Upset

• Strong black tea can be harsh on an empty stomach, leading to nausea.
• Green tea’s tannins may irritate the stomach lining in some individuals.

4. Risk of Tooth Staining

• Tea contains tannins that can discolor teeth over time.
• Rinsing your mouth after drinking tea helps prevent stains.

5. Excessive Consumption Risks

• Drinking 10+ cups per day may stress the liver and kidneys due to high fluoride levels in tea leaves.
• Some teas contain pesticides or heavy metals if not sourced properly.

Conclusion

The best way to drink tea is to brew it correctly, consume it in moderation, and avoid excessive sugar and dairy. While adding milk or cream can enhance flavor and reduce acidity, it may also reduce the health benefits of tea’s antioxidants.

Drinking tea at the right time, choosing high-quality leaves, and steeping them properly can help you get the most out of this powerful beverage.