Peach tea is a refreshing and delicious iced tea made from brewed tea leaves and the natural sweetness of peaches. With its pleasant peach aroma and subtly sweet flavor, this summertime tea has become a popular alternative to sugary sodas and juices. But is regularly drinking peach tea good for your health?
What is peach tea?
Peach tea refers to any tea drink that combines brewed tea with the flavor and aroma of peaches. It is typically made by steeping tea leaves such as black, green, white, or oolong tea in hot water, then adding peach flavoring and sweeteners once the tea has cooled.
The peach flavor is usually obtained by adding peach juice, peach nectar, or peach puree to the chilled tea. Other common ingredients include sliced peaches, honey, agave nectar, or other natural sweeteners to complement the fruit’s mild sweetness.
Peach tea can be enjoyed either hot or iced. Iced peach tea is more popular in the summer, while hot peach tea is comforting during colder months.
Store-bought bottled peach tea products are also widely available. These typically combine tea, peach flavoring, and sweeteners in a ready-to-drink format.
Nutrition facts of peach tea
The nutrition profile of peach tea can vary considerably depending on the ingredients used. However, in general:
- It contains antioxidants from the tea leaves, including polyphenols like EGCG in green tea and theaflavins in black tea. These compounds have anti-inflammatory and immune-boosting properties.
- It provides vitamin C from the peaches, which supports immune function and collagen production.
- It contains beneficial phytochemicals found naturally in peaches, such as chlorogenic acid, which has antioxidant effects.
- When sweetened with sugar, honey, or other natural sweeteners, it provides carbohydrates and some calories.
Many brands also fortify their bottled peach tea drinks with added vitamins and nutrients. Pay attention to the ingredient label for details.
Calories and sugar in peach tea
The calorie and sugar content of homemade or restaurant peach tea depends on the recipe, while packaged varieties vary by brand. For example:
| Beverage | Serving Size | Calories | Sugar (g) |
|---|---|---|---|
| Homemade peach iced tea | 8 oz | 70 | 18 |
| Bottled peach tea drink | 8 oz | 100 | 26 |
| Restaurant peach tea | 12 oz | 160 | 44 |
As you can see, some commercial peach tea drinks have comparable calories and sugar to soda, while homemade versions can be tailored to be lower in sugar.
Potential health benefits of peach tea
Here are some of the evidence-based health benefits associated with regularly drinking peach tea in moderation:
Provides hydration
Like other non-alcoholic beverages, peach tea can help with hydration. Proper hydration is linked to improved cognitive function, mood, energy levels, and exercise performance.
Contains antioxidants from tea
Black, green, oolong and white teas are loaded with antioxidant plant compounds like flavonoids and catechins. Consuming antioxidants from foods and beverages helps counter oxidative stress in the body, which is linked to chronic diseases.
May support heart health
Research shows that drinking tea may help reduce LDL “bad” cholesterol, blood pressure, and other risk factors for heart disease. Peach tea also provides chlorogenic acid from the peaches, which has been found to promote healthy circulation.
Boosts immune function
The vitamin C in peach tea supports a healthy immune system and skin. The antioxidants may also give your immune cells an extra boost against pathogens and inflammation.
May aid digestion
Compounds found in teas like green tea have been shown to promote gut health by supporting beneficial bacteria. Peach tea’s anti-inflammatory plant compounds could also help ease digestive issues like bloating and cramps.
Supports bone health
Peach tea provides some calcium, vitamin K, and magnesium, which help strengthen bones when consumed regularly as part of a healthy diet.
Potential downsides of drinking peach tea
Despite its potential perks, drinking peach tea may also have some drawbacks to consider:
High in sugar and calories if commercially sweetened
Bottled peach tea drinks and sweet restaurant versions tend to be high in added sugars, delivering over 20 grams per serving. Consuming too much added sugar is linked to obesity, diabetes, heart disease, and other problems.
Risk of liver damage from fructose overconsumption
Peach tea sweetened with high fructose corn syrup may strain the liver with excessive fructose if consumed in large amounts. Moderation is key.
Potential pesticide residue
Conventionally grown peaches may contain traces of pesticides. Opting for organic peach ingredients when possible can minimize exposure.
Contains oxalates
Peaches contain oxalic acid, which can contribute to kidney stone development in those prone to the condition. People with a history of kidney stones may want to limit high-oxalate foods.
Caffeine content if made with black tea
Black tea contains around 25-50 mg caffeine per 8 oz serving. While moderate caffeine intake is safe for most people, those sensitive to stimulants may want to opt for low-caffeine tea varieties instead.
Potential arthritis flares
Some research indicates that the lectins found in peaches may exacerbate rheumatoid arthritis symptoms in sensitive individuals. Trial and error can help determine if peaches trigger arthritis flares.
Who should avoid or limit peach tea?
Here are some individuals who may want to avoid drinking peach tea regularly or keep their intake in moderation:
- People monitoring sugar and calorie intake
- Those with diabetes or blood sugar regulation issues
- Individuals with fructose malabsorption or liver problems
- People prone to kidney stones
- Anyone watching their caffeine intake
- Those with rheumatoid arthritis who find peaches inflammatory
- Children and pregnant women (due to caffeine content)
Is store-bought or homemade peach tea better?
Homemade peach tea has the advantage of allowing you to control the ingredients list. You can choose high quality tea leaves, use fresh or frozen peaches, and moderate your sugar and sweetener usage. This results in a beverage lower in additives, preservatives, and added sugars compared to most bottled peach tea drinks.
However, commercially prepared bottled peach teas are convenient options when on-the-go. Just check the nutrition label and avoid varieties with excessive added sugars.
Tips for making healthy peach tea at home
Here are some tips for brewing a peach tea with maximum nutrition at home:
- Use loose leaf or high quality tea bags from reputable brands
- Choose unprocessed natural sweeteners like honey or maple syrup in moderation
- Use fresh or frozen sliced peaches, or puree yourself
- Add a dash of lemon juice to enhance peach flavor
- Mix in some fresh mint leaves for a refreshing twist
- Try different unsweetened tea bases like green, white, oolong or hibiscus tea
- Store leftovers in the fridge and enjoy within 3-4 days
The bottom line
Peach tea made properly with high quality ingredients and minimal added sugars can be a nutritious addition to your diet. The antioxidants from tea leaves paired with the nutrients in peaches make this drink a tasty way to hydrate and promote overall wellness.
Enjoy homemade peach tea in moderation, avoid excessive added sugars, and be cautious about caffeine content if you are sensitive. Speak to your doctor if you have any concerns about drinking peach tea regularly.