Is Unsweet Tea Good for You? Health Benefits Explained

When it comes to finding a refreshing, low-calorie beverage, unsweetened tea often tops the list. As you may already know, tea is celebrated for its numerous health benefits, but you might be wondering if unsweetened tea specifically is good for you.

In this article, we’ll delve into the advantages of this beverage and address any concerns you might have about incorporating it into your daily routine.

First, we’ll explore the powerful antioxidants found in unsweetened tea and discuss how they can prevent chronic diseases and help repair cells within your body. Additionally, we will examine how unsweetened tea can support a healthy heart and provide benefits for those diagnosed with diabetes.

By the end of this article, you’ll have a better understanding of the potential health benefits unsweetened tea has to offer and how it can contribute to your overall well-being.

What Is Unsweetened Tea?

Is Unsweet Tea Good for You

Unsweetened tea has its origins in the Camellia sinensis plant, which is the source of all true teas, including black, green, oolong, and white tea. Herbal teas, on the other hand, are made from a variety of other plants and are not derived from the Camellia sinensis plant. Teas have been consumed for thousands of years, with many regions cultivating their own varieties and processing methods.

How It Is Made

To create unsweetened tea, the leaves of the Camellia sinensis plant are harvested, withered, and then processed depending on the type of tea desired. For example, green tea leaves are typically steamed or pan-fired to prevent oxidation, while black tea leaves are allowed to fully oxidize, giving them their darker color and stronger flavor.

The processed leaves are then brewed in hot water to extract the flavor and beneficial compounds, such as antioxidants and flavonoids, resulting in unsweetened tea.

Market Forms

There are a variety of market forms for unsweetened tea, ranging from loose-leaf to pre-packaged bags or sachets, as well as ready-to-drink bottled varieties. The teas can be found in several forms, including:

  • Loose-leaf. Tea leaves are sold in bulk and you can measure out the desired amount for brewing.
  • Tea bags. Pre-measured tea leaves are contained in a paper or fabric bag, ready for brewing.
  • Sachets. Similar to tea bags, but often contain higher-quality tea leaves and provide more room for the leaves to expand while brewing.
  • Ready-to-drink. Bottled unsweetened tea can be found in grocery stores and convenience stores, typically in the refrigerated beverage section.

Ways of Preparation

There are several ways to prepare and cook unsweetened tea, depending on your preference:

  1. Traditional hot brewing. Add tea leaves (either loose-leaf or in a bag/sachet) to a teapot or teacup and pour hot water over them. Let the tea steep for the recommended time based on the tea type—usually between 2 to 5 minutes for green and white teas, and 3 to 5 minutes for black and oolong teas.
  2. Cold brewing. Place tea leaves or bags in a pitcher or jar and fill it with cold water. Let the tea steep in the refrigerator for several hours or overnight. The resulting tea will be smoother, less bitter, and lower in caffeine since the cold water extracts fewer tannins from the leaves.
  3. Sun tea. Similar to cold brewing, but instead of placing the container in the refrigerator, it is left outside in direct sunlight for a few hours. This method can also result in a smoother, less bitter tea.

Remember, the key difference between unsweetened tea and sweetened tea is the addition of sugar or other sweeteners. To keep your tea unsweetened, simply avoid adding these sweeteners during or after the brewing process. Enjoy the natural flavors and potential health benefits of unsweetened tea as a part of your daily routine.


In unsweetened tea, you’ll usually find a few common ingredients that make up the base of this beverage. It’s essential to be aware of these ingredients as you explore whether unsweetened tea is a good choice for your daily routine.

  • Tea leaves. The primary ingredient of unsweetened tea. Different types of tea leaves (such as green or black) can be used, depending on preference.
  • Water. Essential for brewing the tea leaves and creating the tea infusion.
  • No added sugar. Unlike sweetened tea, unsweetened tea contains no extra sugar, making it a lower-calorie and healthier option.
  • Caffeine. Naturally present in most teas, the amount of caffeine can vary depending on the type of tea and brewing method. It’s known for its benefits in improving attention and alertness.
  • Mint (Optional). Sometimes used to add a refreshing flavor to the tea without the need for sweeteners. Particularly common in mint tea or herbal blends.
  • Lemon juice (optional). Can be added to enhance the flavor of the tea while keeping it sugar-free. It offers a hint of tanginess that can make the tea more palatable for some.

Unsweetened tea, with its minimalistic and healthy ingredients, is a great alternative for those looking to enjoy a refreshing beverage without the extra calories and health concerns of sugary drinks.

Nutrition Information

Unsweetened tea is a healthy beverage choice that provides a variety of nutrients without added sugars. Some important nutritional aspects of unsweetened tea with a serving size of 1 tsp (0.7g):

  • Calories: 2.2 kcal
  • Total Fat: 0 g
  • Sodium: 0.504 mg
  • Potassium: 42.3 mg
  • Total Carbohydrate: 0.411 g
    • Dietary Fiber: 0.059 g
    • Sugars: 0.039 g
  • Protein: 0.141 g
  • Caffeine: 40 mg
  • Manganese: 0.931 mg
  • Selenium: 0.037 µg

Unsweetened tea is low in calories, making it a great choice for those watching their caloric intake. It is also rich in these healthful components:

  1. Catechins. These are antioxidants prevalent in green tea that are linked with various health benefits such as reduced blood pressure and anti-cancer properties.
  2. Caffeine. A natural stimulant, caffeine stimulates the brain and central nervous system, enhancing alertness and warding off fatigue.
  3. Polyphenols. Found in tea leaves, polyphenols are compounds known for their bitterness and are associated with health benefits like reducing inflammation and aiding weight loss.
  4. Theanine. An amino acid found mainly in tea, theanine is known to promote relaxation and stress reduction without causing drowsiness.
  5. Tannins. Tannins are a type of polyphenol responsible for the dark color and bitterness in some teas, known for their antioxidant properties and potential cardiovascular benefits.

Health Benefits of Unsweetened Tea


Being a water-based beverage, tea is a great way to keep your body hydrated. Adequate hydration is essential for maintaining bodily functions such as digestion, nutrient absorption, and regulation of body temperature.

Rich in antioxidants

Unsweetened tea, particularly green tea, is rich in powerful antioxidants such as polyphenols, catechins, and tannins. These substances help protect your cells from damage by neutralizing harmful free radicals, thereby reducing the risk of chronic diseases and slowing down the aging process.

Heart health

Regular consumption of unsweetened tea, especially green and black teas, has been associated with a lower risk of heart disease and stroke. The antioxidants in tea can help improve blood vessel function, reduce inflammation, and lower both blood pressure and cholesterol.

Aids digestion

Tannins in tea can have a soothing effect on the digestive system. They help to combat intestinal and gastric illnesses and can contribute to proper digestion.

Weight management

Certain types of unsweetened tea, like green tea, have thermogenic properties that can help boost your metabolism, increase fat oxidation, and hence, assist in weight management.

Blood sugar control

Unsweetened tea, being a no-sugar beverage, can help manage blood sugar levels and reduce the risk of type 2 diabetes. Some studies also suggest that the polyphenols in tea may improve insulin sensitivity.

Improved focus

Tea contains a combination of caffeine and L-theanine, an amino acid, which work together to improve brain function. They can help increase alertness and improve focus, making tea a popular choice for those needing a mental boost.

Pros and Cons of Unsweetened Tea

When it comes to deciding whether unsweetened tea is good for you, there are several pros and cons to consider.


  • Calorie-free. Unsweetened tea is virtually calorie-free, making it a great choice for those monitoring their caloric intake or trying to lose weight.
  • Hydrating. As a fluid, unsweetened tea can contribute to your daily hydration needs.
  • Versatile. Unsweetened tea can be enjoyed hot or cold, and with a variety of spices or herbs for added flavor, making it a versatile beverage.
  • Natural beverage. Unlike many processed drinks, unsweetened tea is a natural beverage, free from artificial sweeteners or preservatives.
  • Cost-effective. Making your own unsweetened tea at home can be more cost-effective than purchasing pre-packaged sweetened teas or other beverages.


  • Caffeine content. While the caffeine in tea can help increase alertness and concentration, it can also lead to sleep disturbances, especially if consumed later in the day. In excess, caffeine can also lead to jitteriness and increased heart rate.
  • Tannins. While tannins can aid digestion, in excess, they can cause digestive issues, such as nausea or stomach upset. They can also interfere with iron absorption.
  • Tooth discoloration. Darker teas can stain teeth over time. However, good dental hygiene can help mitigate this.
  • Potential for contaminants. Depending on where the tea leaves are sourced, there may be potential exposure to contaminants like heavy metals or pesticides. Choosing organic and high-quality teas can reduce this risk.
  • Flavor. Some people may find the flavor of unsweetened tea too bitter or bland, especially if they’re used to sweetened beverages.

Keep these pros and cons in mind when deciding if unsweetened tea is the right choice for your beverage consumption.

Related Research

According to a study published on NCBI, drinking black tea regularly may help reduce the chances of developing cardiovascular disorders. Unsweetened tea is also a great option for individuals with diabetes, as it doesn’t contain added sugars that could cause spikes in blood-glucose levels.

A comprehensive umbrella review of existing research indicates that consuming two cups of unsweetened tea daily could reduce the risk and progression of cardiovascular disease (CVD). Regular tea intake appears to improve both established and emerging CVD risk markers, such as blood pressure and cholesterol levels, likely due to its high flavonoid content.

While high-dose supplemental intake can cause side effects like hepatotoxicity and gastrointestinal disturbances, moderate consumption of tea as a beverage generally seems more beneficial than harmful. 

Based on data from the 2011-2016 National Health and Nutrition Examination Survey, a study found that tea drinkers, predominantly older adults and higher-income individuals, tend to have healthier diets and better cardiovascular biomarkers. Regular tea consumption was associated with diets high in protein, fiber, and certain minerals, and low in added sugars and alcohol.

These consumers also exhibited higher levels of “good cholesterol” and lower body mass indexes. The study underscores a potential link between tea drinking and healthier lifestyle choices, especially among those in higher socioeconomic brackets.

What Do Health Experts Say About Unsweet Tea?

Unsweet tea is a popular choice for those seeking a low-calorie beverage with possible health benefits. Many health experts suggest that unsweetened tea offers some advantages over sweetened versions. Some of the numerous benefits include improving your cholesterol levels, blood sugar control, and providing antioxidants to your body.

When it comes to heart health, unsweetened tea can be a helpful addition to your daily routine. Drinking at least 2-3 cups of tea a day may support a healthy heart, primarily due to the presence of flavonoids found in green and black tea. By consuming this daily amount of unsweetened tea, you’re providing your body with 200-500mg of flavonoids, which contribute to overall heart health.

While unsweetened tea offers many benefits, it’s important to remember that not all unsweetened teas are created equal. Always choose high-quality tea options to ensure you’re reaping the health advantages. Also, consider that the primary disadvantage of unsweetened tea is its flavor for some people.

If you find it hard to enjoy the taste, try adding a slice of lemon or a few fresh mint leaves to enhance the flavor and provide additional health benefits.

Who Should Avoid It?

While unsweetened tea offers numerous health benefits, you should be cautious or even avoid drinking it under certain circumstances.

  • Individuals with type 2 diabetes should opt for unsweetened tea or herbal infusions to avoid an increase in blood sugar levels. Flavor enhancements such as lemon can be used without affecting blood sugar.
  • People suffering from iron deficiency or anemia should be cautious with large amounts of green tea. The same caution applies to pregnant women, children, and individuals with a history of kidney disease.
  • Those on blood thinners or with a history of bleeding disorders might face an increased risk of bleeding with tea consumption. It’s recommended to consult a healthcare provider before including tea in their daily routine.

Remember, always listen to your body and consult a healthcare professional when necessary.

Alternatives to Unsweet Tea

If you’re looking for alternatives to unsweetened tea, there are several other options that offer a variety of health benefits without being overly sweet. Here are a few types of teas and their benefits:

  • Herbal Teas: These teas are not derived from the Camellia sinensis plant and are caffeine-free. They offer various flavors, and some even have health benefits. Examples of herbal teas include chamomile, peppermint, and ginger tea.
    • Chamomile Tea: Known for its calming properties, chamomile tea can help promote relaxation, aid sleep, and even ease digestion. It is an excellent option if you want to wind down after a long day.
    • Peppermint Tea: A refreshing tea that can help alleviate digestive discomfort, peppermint tea is also caffeine-free and may help improve focus and concentration.

While unsweetened tea is a healthy option, you can explore other types of teas, like herbal or green and white varieties, or enjoy sweetened tea in moderation. The key is to find a balance and an alternative that suits your taste and health preferences.


Unsweetened tea can indeed be a good choice for many, offering various health benefits due to its rich content of flavonoids, catechins, polyphenols, and other nutrients. Regular consumption can contribute to improved heart health, enhanced weight management, and better mental alertness. It’s a healthier alternative to sugar-laden beverages and can help in maintaining a balanced diet.

However, it’s essential to remember that individual health conditions and sensitivities should guide your choice. Certain groups, such as those with type 2 diabetes, iron deficiency, bleeding disorders, or caffeine sensitivity, should exercise caution.

As with any dietary choice, moderation is key, and it’s always wise to consult with a healthcare professional to ensure the choice suits your unique health needs and goals. Ultimately, unsweetened tea can be a beneficial addition to a balanced, nutritious diet when consumed responsibly.


Is unsweet tea good for you?

Yes, unsweet tea can be good for your health as it is a low-calorie beverage and can help you stay hydrated without adding extra calories to your diet. It is also a good source of antioxidants and has been linked to a lower risk of heart disease and some forms of cancer.

Are there any disadvantages to drinking unsweet tea?

The primary disadvantage of unsweet tea is the flavor, as some people may find it difficult to enjoy without added sweeteners. However, this limitation can be easily overcome by experimenting with the addition of natural flavors, such as lemon or mint, that do not increase the calorie content.

What is the difference between green tea and black tea in terms of health benefits?

Both green and black teas come from the same plant, Camellia sinensis, and share many similar health benefits. The main difference lies in the processing of the leaves, which affects the concentration of certain antioxidants. Green tea typically has a higher concentration of EGCG, while black tea contains more theaflavins and thearubigins.

Both types of antioxidants offer numerous health benefits, so incorporating a mix of green and black unsweetened teas into your daily routine can help support overall wellbeing.

How much unsweet tea should you drink to reap the health benefits?

To support a healthy heart, daily consumption of at least 200-500mg of flavonoids, found in 2-3 cups of unsweetened tea, is recommended. However, remember to listen to your body and adjust your tea consumption according to personal preferences and tolerance levels.


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  • Marixie Manarang, MT, undergrad MD

    Marixie Manarang is licensed Medical Laboratory Scientist and an undergraduate of Doctor of Medicine (MD). For one year, she completed her internship training in a government hospital, primarily catering to retired veterans and their dependents. Through her preceptorships in medical school, she gained exposure to patients from various medical departments. Marixie’s passion for writing stems from her excellent medical background, being a mother, and a strong desire to assist the elderly and others in need. Education: Our Lady of Fatima University Doctor of Medicine (MD), Doctor of Medicine (2012-2015), Angeles University Foundation Doctor of Medicine (MD), Doctor of Medicine (2009-2011), Angeles University Foundation Bachelors, Medical Technology (2004-2009)






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