Tea continues to reign as India’s most-loved beverage, consumed across age groups from early morning to late evening. Beyond comfort and habit, medical experts say tea also offers several proven health benefits when consumed the right way.

California-based gastroenterologist Saurabh Sethi, trained at AIIMS, Harvard and Stanford, recently explained the science-backed benefits of tea in a social media post that drew wide attention.

A gentler start to the day

Dr Sethi said tea is a good breakfast companion when taken with food. Compared to coffee, it contains less caffeine and is gentler on the digestive system. However, he advised against drinking tea on an empty stomach, as it may cause acidity or discomfort in some people.

Supports liver and metabolic health

According to Dr Sethi, tea has been linked to improved insulin sensitivity and better metabolic health, making it potentially beneficial for people with fatty liver disease. It does not cause spikes in blood sugar and may even modestly reduce post-meal glucose levels.

Helps with weight and belly fat

While not a direct fat-burner, tea can support weight management by improving appetite control and insulin sensitivity. These effects may indirectly help reduce belly fat over time when combined with a healthy lifestyle.

Boosts gut health and lowers stress

Tea is rich in polyphenols, plant compounds that reach the colon and nourish beneficial gut bacteria. “Tea functions like a natural prebiotic,” Dr Sethi explained. Regular tea consumption has also been linked to lower cortisol levels, helping reduce stress.

Cholesterol, cancer and iron absorption

Unlike unfiltered coffee, tea does not raise cholesterol levels. Studies have also associated tea consumption with a lower risk of liver and colorectal cancers.

However, tea can reduce iron absorption. Dr Sethi advised people with low iron levels to drink tea between meals rather than alongside food.

Best way to drink tea

Dr Sethi recommended keeping tea preparation simple. Black tea or tea with a small splash of milk is ideal. Adding milk slightly reduces polyphenol absorption, but the benefits remain. Excess sugar and flavoured syrups should be avoided.

For regular drinkers, organic tea is preferable, as tea leaves are steeped directly and may carry pesticide residues.

With moderation and mindful preparation, experts say tea remains one of the healthiest and most culturally rooted beverages in Indian households.