More and more people are drinking Japanese green tea in a non-traditional manner, such as by adding milk. Some famous examples are the matcha latte you found at your local Starbucks and a green tea smoothie you may try at home with your blender.
But you may also have heard that drinking tea with milk is a bad idea.
Is this the case with green tea or Matcha?
Green Tea and Milk Health Benefits
Milk is a good source of calcium and protein. It lessens the bitterness of green tea, and the combination of milk and green tea tastes good.
If you want the maximum health benefit from drinking green tea, having milk with it will decrease the benefits but not eliminate them all.
One of the main health benefits of green tea is catechin, which is good for your heart, blood flow, and much more. (Read my full article about catechin here.)
A protein found in milk called caseins makes a chemical reaction with catechin, reducing its health benefits.
Drinking tea with milk reduces the benefit of catechin, which relaxes blood vessels, compared to drinking with water.
It's important to note that while casein in milk interacts with catechins, other beneficial compounds in green tea, such as antioxidants like tannins and flavonoids, remain largely unaffected by milk. These compounds continue to provide antioxidant and anti-inflammatory effects, supporting overall health even when milk is added.
Furthermore, the presence of milk can improve the palatability of green tea for those who find its natural bitterness challenging, potentially encouraging more consistent consumption and thereby promoting long-term health benefits despite the slight reduction in catechin activity.
It is NOT BAD for you; just the Benefit from the Tea is REDUCED
But please note that tea combined with milk does not produce chemicals that are bad for your body; this is an often-heard myth. It does not. It reduces the benefit but does not generate a harmful chemical.
It’s crucial to understand that adding milk to green tea is not harmful to your health in any way. The common myth that milk and tea together create harmful substances has been thoroughly debunked by scientific studies. Instead, the interaction simply leads to a reduction in some of the tea’s antioxidant benefits, primarily due to milk proteins binding with catechins. However, this effect does not introduce any toxins or dangerous compounds into your body. Therefore, you can enjoy your green tea with milk without fear—just keep in mind that some of the potent health-promoting effects of catechins may be diminished, but not eliminated.
What Can You do to Get as Many Green Tea Benefits as Possible?
One idea is to choose soy milk rather than cow's milk. Soy milk contains lecithin, which has a different molecular structure than casein. If you like soy milk, you will get the full catechin benefits.
Since it is not "bad" for you, you may as well enjoy the tea. Many other components in tea, such as tannin, gallic acid, and even caffeine (for losing weight), will still act well on your body when you drink green tea with milk.
Another option is to choose Matcha rather than Sencha for tea used with milk. People often use Matcha rather than sencha when adding to milk. Since Matcha is powdered and contains the whole leaf rather than the steeped leaf-like sencha, you get more health benefits by drinking the same amount of tea.
Remember that Matcha tends to have more caffeine than Sencha, so if you drink at night or limit your caffeine intake, it may not be a good idea to drink Matcha.
Another practical way to maximise green tea’s health benefits is to pay attention to brewing methods and tea quality. Using fresh, high-quality loose-leaf green tea or premium Matcha ensures a higher concentration of beneficial compounds. Avoid oversteeping, as excessively long brewing times can degrade catechins and cause bitterness. Additionally, drinking your green tea without added sugars or excessive sweeteners preserves its natural health-promoting properties. By combining these practices with thoughtful milk choices like soy milk or plant-based alternatives, you can enjoy both the flavor and wellness advantages of green tea to the fullest.
Weight Loss in Green Tea with Milk
A cup of green tea has almost zero calories, and a tablespoon of whole milk contains 9 calories. The weight loss benefit of green tea will still work. However, when consuming boba milk or green tea with many additives, you might gain a few pounds in many days if your healthy diet is not maintained.
It’s important to remember that while plain green tea with a small amount of milk remains a low-calorie beverage supportive of weight management, the overall impact depends greatly on what else you add to your drink. Sweeteners like sugar, flavoured syrups, or toppings commonly found in bubble tea can significantly increase the calorie count, potentially offsetting the weight loss benefits.
Additionally, portion size matters—larger servings with more milk or extras will add calories. For those aiming to lose or maintain weight, it’s best to enjoy green tea with milk in its simplest form, without heavy additives, and as part of a balanced diet combined with regular physical activity.
Green Tea with Milk Substitutes
How about green tea with, say, oat milk, almond milk, coconut milk, or other kinds of non-dairy milk? Some people were lactose-intolerant, allergic, or experience inflammation to animal milk. Green tea mixed with non-dairy milk is not bad for you. Green tea, especially Matcha, tastes great with any milk.
For a creamier matcha latte, go for oat or coconut milk. If you want a hot matcha latte, there are barista versions of non-dairy milk, especially the green tea cappuccino or flat white. Warm almond milk will also produce foam when whisked using a hand frother. Steamed milk can also be used in green tea lattes for a creamy texture.
Dolce Gusto and Nespresso green tea pods are available for convenience at home. Just place a glass of milk under the coffee machine and let it extract and release the green tea flavors. Some green tea pod packages already include milk pods.
If you like to reduce Matcha’s grassy taste, almond milk is a perfect milk to pair. The nutty flavor of almond milk will overpower the grassy taste. Green tea with coconut milk is refreshing, like drinking green tea yogurt.
In addition to taste and texture, choosing non-dairy milk alternatives can offer extra nutritional benefits depending on your dietary needs. For example, oat milk tends to be higher in fiber and may help support digestion, while almond milk is low in calories and rich in vitamin E, an antioxidant that promotes skin health. Coconut milk adds healthy medium-chain triglycerides (MCTs) that can provide a quick energy boost.
Moreover, many plant-based milks are fortified with vitamins and minerals such as calcium and vitamin D, making them excellent complements to green tea for those avoiding dairy. Experimenting with different milk substitutes not only diversifies your green tea experience but also allows you to tailor your beverage to suit your personal health goals and flavour preferences.
When Did People Start Adding Milk to Tea?
There are many stories about who first added milk to tea. Some say Tibetans were the first. Europeans, especially the British, also started adding milk to tea. Actually, cold milk was first put into the cup, then the tea. The reason is that many cups were easy to crack unless they were expensive bone china teaware. These durable ones were too expensive. They put a bit of cold milk to lessen the tea temperature, thus preventing the cup from cracking.
Black tea with milk is a classic pairing, and historically, milk was used to cover up the bitterness of low-quality black teas.
Whoever added milk to tea first, many countries worldwide have followed suit, creating tea-to-milk or milk-to-tea beverages such as Matcha Latte, sencha with evaporated milk, Chai Tea, Teh Tarik, Boba Milk Tea, and many more.
Beyond its practical use to protect delicate teaware, adding milk to tea became a cultural tradition reflecting social customs and taste preferences across different regions. In Britain, the ritual of “milk tea” evolved alongside the rise of afternoon tea culture, symbolising refinement and hospitality.
In Tibetan and Himalayan cultures, milk tea—often made with butter and salt—served as a vital source of calories and warmth in harsh climates. Across Asia and beyond, milk-infused teas adapted to local ingredients and flavours, inspiring inventive drinks like Malaysia’s Teh Tarik and Taiwan’s Bubble Tea. This long history of milk in tea highlights practicality and global creativity in transforming simple tea into comforting, diverse beverages.
Which is Better: Milk First or Green Tea First?
Before, putting milk first and then tea is recommended, as the teacup will crack if newly boiled tea is poured. Others pour tea first to taste the quality of the tea, then milk so they can boast about how high-quality their teaware is.
Now, everyone prefers to pour tea first before milk.
Meanwhile, according to Dr. Andrew Stapley, a chemist from Loughborough University, and also from an announcement from the Royal Society of Chemistry, milk after tea will cause the milk to lose its protein when in contact with hot water. If the opposite is done, this will be less likely to happen when milk is served before tea. Also, milk last will cause the milk to heat unevenly, and milk first will taste better and creamier.
Others still want tea first, as the whole drink will cool too quickly. It is more convenient to brew tea first in a cup or mug and add the milk later. They suggest leaving a teaspoon for a few seconds before adding milk or drinking plain tea.
If your green tea is of decent or premium quality, try doing the milk first and tea last, and see if the taste difference is really that significant to your taste. What matters is to brew the tea properly.
In addition to temperature and taste considerations, the order of pouring milk and tea can subtly influence the overall sensory experience. Pouring milk first may allow the proteins and fats in the milk to better integrate with the tea’s compounds, creating a smoother texture and richer mouthfeel. Conversely, adding milk after tea lets you control the color and strength of your drink more precisely, which is especially appreciated by tea connoisseurs evaluating quality.
Ultimately, personal preference plays a significant role, and experimenting with both methods can help you discover what best suits your palate. Whether milk goes in first or last, ensuring the tea is brewed correctly and at the right temperature remains the key to enjoying a delicious cup.
Can We Drink Green Tea with Milk and Sugar?
Yes, but the sugar might overpower the taste of green tea and milk. Green tea itself, along with milk, is already good enough. Adding a bit of sugar has no specific effect on green tea's health benefits. If in excess, the drink will be too sweet and can cause tooth decay and other health problems.
While adding sugar to green tea with milk is acceptable, it’s important to be mindful of the amount used. A small amount of sugar or natural sweeteners like honey or agave can complement the flavours without overpowering the delicate taste of green tea and milk.
However, excessive sugar intake can not only mask the subtle flavours but also negate some of the health benefits by contributing to weight gain, increased risk of diabetes, and dental issues such as tooth decay. For those who prefer a sweeter drink, experimenting with low-calorie or natural sweeteners is a healthier alternative that allows you to enjoy the beverage’s taste without compromising your well-being.
Recipes to Enjoy Green Tea with Milk
Iced Green Tea Latte
- Sencha, Hojicha, and Matcha are the popular teas in iced lattes. Matcha is in powder form and is easy to mix. Whisk Matcha with a 1/4 cup of hot water. Add milk, natural sweetener, or agave syrup to the glass. Mix. Put ice and add the Matcha mixture. If using Sencha or Hojicha, brew the tea before adding it to the latte. You can read about making a layered Hojicha and Matcha Latte if you want a unique latte.
For an extra refreshing twist, you can experiment with different types of milk, such as oat, almond, or coconut milk to customise the creaminess and flavour of your iced latte. Adding a splash of vanilla extract or a pinch of cinnamon can also elevate the taste and aroma.
To achieve a beautifully layered drink, pour the milk over the ice first, then slowly add the brewed tea or whisked matcha mixture on top, allowing the colours to separate before gently stirring. This not only creates an appealing visual but also allows you to savour the distinct flavours with each sip. For a dairy-free option, use plant-based milks and natural sweeteners to keep the drink light and nutritious.
Green Tea Latte
- Same with iced green tea latte except no ice but with hot water. Add the brewed green tea first into the cup and put a frothed milk or swirl of milk on top.
To enhance your hot green tea latte, consider using whole milk or any creamy plant-based milk like oat or coconut milk for a richer texture. Frothing the milk not only adds a velvety smoothness but also creates an inviting foam layer that can be decorated with latte art for a café-style experience at home.
For an extra flavour boost, try adding a dash of cinnamon, a drop of vanilla extract, or a touch of honey to sweeten naturally. Brewing the green tea properly—whether using matcha powder whisked with hot water or steeped loose-leaf sencha—ensures that you get the full depth of flavour and health benefits. Serve immediately to enjoy this classic drink's comforting warmth and soothing aroma.
Matcha Banana Smoothie
- Peel and put the banana and ice cubes in the blender. Add Matcha powder and milk. Blend and pour into the glass. Enjoy!
For a creamy and nutritious boost, you can add a spoonful of Greek yoghurt or a handful of spinach to your Matcha Banana Smoothie for extra protein and vitamins without overpowering the flavour. Using frozen banana slices instead of ice cubes can make the smoothie thicker and naturally sweeter. If you prefer a sweeter taste, consider adding a teaspoon of honey, maple syrup, or a splash of vanilla extract.
To balance the flavours, a pinch of cinnamon or nutmeg works wonderfully with both banana and matcha. Blend all ingredients until smooth and creamy, then pour into a tall glass and garnish with a sprinkle of matcha powder or chia seeds for added texture and health benefits.
Green Tea Lassi
- Lassi, an Indian drink, is popular worldwide and tastes good with green tea. Just blend all the ingredients: 1 to 2 teaspoons of Matcha powder or any green tea powder, 1/2 cup of yogurt, 1/2 cup of milk, and 1 teaspoon of agave nectar. After that, put in the glass and add a teaspoon of lemon juice if you want a bit of citrusy taste.
To elevate your Green Tea Lassi, add a few fresh mint leaves or a small piece of grated ginger before blending to introduce refreshing and slightly spicy notes. For a creamier texture, full-fat yoghurt works best, but low-fat or dairy-free yoghurt options can be used for a lighter version.
Adjust the sweetness by varying the amount of agave nectar or try substituting with honey or maple syrup according to your preference. The optional lemon juice adds a bright citrus kick that balances the richness of the yoghurt and milk, making the lassi both refreshing and satisfying. For a traditional touch, serve chilled and garnish with a sprinkle of ground cardamom or a few crushed pistachios.
Boba / Bubble Green Tea
- Boba milk tea is trendy, especially for younger adults. It is sometimes called Bubble Tea. First, cook the Black Tapioca pearls according to the package instructions. Use 1/4 cup of Tapioca pearls for one serving of bubble green tea.
If you are almost done cooking, mix 1 cup of milk with 1/4 cup brewed green tea or 1 teaspoon of Matcha, and 2 tablespoons of honey or any sweetener. Use a cocktail shaker to mix the ingredients. If you don't have one, use a stainless steel tumbler to create a cold, refreshing drink. Pour the drink into the glass and add the Tapioca pearls.
For an even more flavorful bubble tea experience, consider experimenting with different types of sweeteners such as brown sugar syrup or flavoured syrups like vanilla or caramel to complement the earthy notes of green tea. You can also try using various milk alternatives, like oat or almond milk, for a unique taste and creamier texture.
To add extra texture and fun, some like popping boba or jelly cubes alongside the traditional tapioca pearls. Serve your bubble green tea over plenty of ice to keep it refreshingly cool, and don’t forget the wide straw designed specifically for enjoying the chewy pearls. This vibrant drink satisfies your taste buds and offers a delightful contrast of creamy, sweet, and chewy elements in every sip.
In Summary
Milk does decrease the health benefits of green tea, but there are still good elements of tea you get even when adding milk to your green tea. Choose soy milk over cow's milk and Matcha over loose-leaf sencha for maximum benefit. But overall, it is not "BAD" for you if you drink green tea with milk. Aside from that, tea with milk is also very delicious.
There is no correct way to drink green tea with condiments as long as you are happy and caring for your health.
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About the author
Kei Nishida
Author, CEO Dream of Japan
Certification: PMP, BS in Computer Science
Education: Western Washington University
Kei Nishida is a passionate Japanese green tea connoisseur, writer, and the founder and CEO of Japanese Green Tea Co., a Dream of Japan Company.
Driven by a deep desire to share the rich flavors of his homeland, he established the only company that sources premium tea grown in nutrient-rich sugarcane soil—earning multiple Global Tea Champion awards.
Expanding his mission of introducing Japan’s finest to the world, Kei pioneered the launch of the first-ever Sumiyaki charcoal-roasted coffee through Japanese Coffee Co. He also brought the artistry of traditional Japanese craftsmanship to the global market by making katana-style handmade knives—crafted by a renowned katana maker—available outside Japan for the first time through Japanese Knife Co.
Kei’s journey continues as he uncovers and shares Japan’s hidden treasures with the world.
Learn more about Kei
Hi
Thanks for the blogs very useful and the tea information is very pleasant to read . It feels like we wanna have more tea usage articles. Please share new tea related articles.
Hi Diana,
Thank you very much for your comment. Have you tried this decaf tea?
https://shizuokatea.com/s-gtp/gtp-b-decaf.php
This is from our sister site, and it is something we can recommend; no chemicals.
Please let us know if you have any questions.
I am looking for a Japan grown loose leaf DECAF Green Tea that is also chemical, lead free. I can only find one but grown in India.
Do you know of anyone????
Nice. I wrote an article on Green Tea. Please read this – https://www.thechaimag.com/…