In the face of our ever-busy lives, grabbing a refreshing drink is one of the most common actions we perform on a daily basis. Most of the time, it is sweetened, served over ice, and consumed at various times of the day and with various types of meals. People also grab a drink to take with them on the go. Because of the hot weather, many people opt for a cold drink. Sweet tea and soda are two of the most commonly consumed cold, sweet beverages. However, although they are sweetened and served cold, they are far from identical when it comes to their ingredients, the amount of caffeine they contain, the nutritional values that they possess, and their potential effects on our health.
One should keep in mind that there are many different variations of tea, and how one makes their tea can affect the nutritional value of the tea. For example, if one makes tea with a lot of sugar and purchases it pre-made from a store, it will not be as healthy as a lightly sweetened, homemade tea. Also, when comparing tea to soda, one must remember that regular sugared soda and diet soda are two very different drinks as well.
Better Than Soda: A Guide to the Comparison of Tea and Soda.
Short Answer
For the most part, homemade, lightly sweetened sweet tea is better for you than soda, because of the natural tea compounds found in tea and the few, if any, artificial ingredients found in most soft drinks. This doesn’t mean that there aren’t still downsides to drinking sweet tea – there are. But all things considered, it’s the better choice for most people.
On the other hand, homemade sweet tea often is made with large amounts of added sugar. So if you are comparing sweet tea to soda and both contain similar amounts of sugar, then they are basically about equal when it comes to overall health. Therefore, the healthiest form of tea would be unsweetened tea or lightly sweetened tea.
Read more: how much loose leaf tea per cup
What Makes Sweet Tea Different from Soda?
Differing Production Processes Between Drinks.
First, let’s begin by describing the difference between how to make sweet tea and how to make soda. Sweet tea is first brewed from tea leaves that are dissolved in hot water. After the tea is made, sugar or other sweeteners can be added to create the desired amount of sweetness. Soda on the other hand is primarily a mixture of carbonated water and many artificial ingredients such as sweeteners, flavorings, acids, and coloring agents. While tea can contain some natural ingredients, soda contains many more processed ingredients. Many consider tea to be more natural than soda, because it is made from the leaves of a plant first and then man-made ingredients are added. However, the amount of sugar added to tea can greatly impact its nutritional quality, making it comparable to soda.
Because tea is made from a natural plant, it is considered less processed than soda. However, this does not mean that it is automatically healthy. The amount of sugar that is added to the tea is a major factor when it comes to the nutritional value of the tea.
Comparing Sweet Tea and Soda
This compares the two in more detail.
| Feature | Sweet Tea | Soda |
|---|---|---|
| Main Ingredient | Brewed tea | Carbonated water |
| Caffeine | Yes (unless it is a herbal or decaffeated tea) | Varies by brand |
| Antioxidants | Naturally present | Generally absent |
| Carbonation | No | Yes |
| Added Sugar | Usually high | Usually high |
| Artificial Colors | Usually none | Common in many brands |
| Preservatives | Often fewer | Common |
Even though sweet tea contains natural substances found in tea leaves, the beverages are generally both loaded with added sugar.
Read more: what does chamomile tea taste like
Sugar Content Matters More Than the Beverage
Many people assume that because sweet tea has tea in it that it must be healthier than soda, but they fail to realize that the biggest nutrient in any drink is sugar.
Homemade sweet tea is typically made with large amounts of sugar that are dissolved into the brewed tea. Many recipes for homemade sweet tea call for more than one cup of sugar per gallon of tea. In addition, many restaurants also serve sweet tea that is very sweet.
Other regular carbonated drinks may also contain high amounts of sugar.
Two drinks with similar amounts of sugar do not make one of them a low-sugar beverage.
When comparing products, always check:
- Total sugar per serving
- Serving size
- Calories
- Type of sweetener used
- Number of servings in the container
This will also hold true for many of the bottles found on store shelves. Even though they may say “16 ounces,” they can actually contain more than one serving, thus packing in way more sugar than you ever could have imagined.
Which Drink Contains More Caffeine?
The answer depends on the specific brands and products that you are comparing.
For sweet tea made with black tea, there is naturally some caffeine present. However, the amount of caffeine that is present can vary greatly from tea to tea, and from one method of brewing to another. It is similar with regular sodas some are made with caffeine while others are caffeine-free and fall into the soda category.
In general:
- Sweet tea often contains 20–50 mg of caffeine per 8-ounce serving.
- Many colas contain 20–40 mg per similar serving.
- Lemon-lime sodas usually contain no caffeine.
If you are trying to decrease your caffeine intake, then it is better to check the label to see how much caffeine is in that specific drink rather than to assume that one type of drink contains less than another.
Does Sweet Tea Offer Any Nutritional Advantages?
Unlike soda, which is a drink made from and added to various flavors and sweeteners, sweet tea is made from real tea. In black tea there are many plant compounds, including polyphenols and antioxidants. Many of these will dissolve in the tea and remain after it has been brewed. However, the amount of these that remain will depend on the type of tea used and how it is made.
In general, the nutrients that are in tea are the plant compounds that are found in tea leaves. The antioxidants and polyphenols that are found in tea can provide many health benefits. A lot of the nutrients are lost in tea when it is made, but the more that you drink the more that your body will be able to reap the benefits. As with anything that has sugar in it, the added sugars in sweet tea can negate a lot of the health benefits of tea. If you are trying to be healthy, you might consider just drinking tea and not adding any sugar to it.
Drinking tea with little or no sugar is the best way to reap the nutritional benefits found in this healthy beverage.
Which Beverage Is Better for Hydration?
Both of these drinks can contribute to your daily intake of fluids since they are mostly water. However, the refreshment from fluids can vary depending on individual’s needs and perceptions. The lightly sweetened tea may be more refreshing to some than the highly carbonated soda because it is a smoother drink.
A lightly sweetened tea is also more likely to be satisfying and less filling than its carbonated counterpart. The liquid in both a sweet tea and a soda are mostly water so they do count in your daily fluid intake. However, in terms of being the best fluid to consume, it is water. If you have to choose between sweet tea and soda then they both count for your daily intake.
When considering the fluid contribution from both beverages, even though sweet tea contains more calories than soda, it is better to choose water over both of these alternatives for best hydration. However, between the two, sweet tea is better than soda.
Which Is Better for Weight Management?
Neither beverage is ideal if consumed in large amounts with high levels of added sugar.
Both of these drinks can contain lots of calories. Many liquids are consumed very quickly. Thus, the calories from sugary drinks can add up quickly. Furthermore, these drinks are not very filling, so a person may continue to consume these throughout the day. These can add up to a lot of calories to your daily intake.
If you’re trying to reduce calories, consider:
- Unsweetened tea
- Lightly sweetened homemade tea
- Smaller serving sizes
- Herbal tea without added sugar
- Water infused with fruit
Reducing the amount of added sugar in your beverages has the greatest affect in regards to calorie intake than choosing between sweet tea and soda.
Read more: how much caffeine is in sweet tea
Homemade Sweet Tea vs Store-Bought Soda
For homemade Sweet Tea the benefit is you can put exactly what you want in your tea!
You can adjust:
- Sugar quantity
- Tea strength
- Tea variety
- Serving size
- Sweetener choice
The ingredients found in soda and the amount of sugar they contain are set by the manufacturer of the soda.
Making your own homemade tea gives you the ability to put exactly what you want in your tea, so you can make your sweet tea healthier when made thoughtfully.
When Might Soda Be the Better Choice?
There are occasions when soda may contain less sugar than sweet tea. For example, diet soda has little to no sugar in it, compared to extremely sugared sweet teas found in some restaurants. Also another option would be flavored sparkling waters that are sugar-free and could be a better option than very sugared tea.
For example, there are diet sodas that have very little to no sugar at all whereas some places can make a “normal” sweet tea with enormous amounts of sugar that would surpass the soda’s amount.
Flavored sparkling waters that are made with no added sugar can be another healthier option than traditionally sweetened teas.
It is more helpful to read the nutrition information on the labels of various beverages than to make general comparisons among all of the drinks of different categories.
Tips for Making Sweet Tea Healthier
Even if you are a lover of sweet tea, there are simple ways to make this favorite healthy. We outline a few ideas below to get you started.
Some simple ideas include:
- Reduce the amount of sugar gradually.
- Brew stronger tea instead of adding extra sweetness.
- Mix regular and unsweetened tea.
- Add fresh lemon for flavor.
- Serve over plenty of ice.
- Choose high-quality loose leaf tea.
- Try naturally caffeine-free herbal teas.
It is known that over time people’s taste buds get used to eating less sugar.
Which Drink Should You Choose?
The better beverage depends on your individual goals.
If you want to eat a healthy diet but like to drink tea and enjoy the taste of sweet tea, then your best choice would be to drink homemade sweet tea made with moderate amounts of sugar. This is because homemade tea has few processed ingredients as compared to other drinks.
If you’re trying to cut sugar from your diet then unsweetened tea is likely to be a better choice than soda or sweet tea.
In the end, it’s more about moderation than completely avoiding one unhealthy drink and replacing it with another unhealthy amount of a different drink.
Final Thoughts
The bottom line about whether or not sweet tea is better for you than soda is that it all depends on how you make it. Homemade tea made with moderate amounts of sugar is generally better for you than its bottled counterparts because of the higher quality of ingredients and the natural antioxidants found in the tea leaves. But if you add too much sugar to your tea, it can end up having just as much sugar as many of the popular soft drinks. When trying to decide which beverage is better for you, it is best to focus on the sugar, serving size, and the rest of your diet as well.
Frequently Asked Questions
Is homemade sweet tea healthier than bottled sweet tea?
Often, yes. For example, if you make your sweet tea at home, you can add as much sugar as you desire.
Does sweet tea contain less sugar than soda?
The amount of sugar found in a sweet tea can be less than that of soda but not always.
Is unsweetened tea healthier than soda?
Unsweetened tea is generally the healthier choice when comparing it to soda. It has few calories and little to no sugar, and will contain a variety of tea compounds that are found naturally in the tea leaves.
Which has more caffeine: sweet tea or cola?
Some of the black tea-based sweet teas contain levels of caffeine similar to some of the colas on the market.
Can replacing soda with sweet tea improve my diet?
Replacing soda with lightly sweetened tea or unsweetened tea can be a healthy alternative to soda because they contain fewer processed ingredients. But, if you’re drinking a sweet tea that has just as much sugar as the soda you are replacing, you are likely not getting the nutritional benefits you were seeking.
