Nashville's "Healthy" Sweet Tea: A Diabetes Time Bomb?

By Franklin Everett Shaw

March 10, 2026

Nashville summers are brutal. The humidity clings to you like a second skin, and the sun beats down with relentless force. For many Nashvillians, the answer to this sweltering heat is a tall glass of sweet tea. But how sweet is too sweet, and what are the alternatives if you’re trying to watch your sugar intake? Let’s dive into the sugary depths of Nashville’s sweet tea scene.

Sweet tea is practically a religion here. Every restaurant, from the smallest diner to the fanciest steakhouse, offers its own version. But the sugar content can vary wildly.

Let’s start with some popular brands. A 20-ounce bottle of Milo’s Famous Sweet Tea, a common sight in Nashville grocery stores, packs a whopping 44 grams of sugar. That’s more than the American Heart Association’s recommended daily limit for women (25 grams) and nearly double the limit for children. Gold Peak Sweet Tea, another readily available option, isn’t much better, clocking in at around 48 grams per 18.5-ounce bottle.

These numbers are alarming. Consuming that much sugar in a single beverage can lead to blood sugar spikes, energy crashes, and long-term health problems like type 2 diabetes.

So, what’s a Nashvillian to do? Give up sweet tea entirely? Absolutely not! We just need to be smarter about our choices.

One option is to make your own. This gives you complete control over the sugar content. Start with a good quality black tea, like Luzianne, a Southern staple. Brew it strong, then add sweetener to taste.

But here’s the key: use a natural sweetener. Stevia, monk fruit, and erythritol are all good choices. They have little to no impact on blood sugar levels. You can find these at most grocery stores in Nashville, including Kroger and Publix.

Another option is to explore herbal infusions. Many local shops, like High Garden Tea in East Nashville, offer a wide variety of herbal teas that are naturally sweet and refreshing. Think hibiscus, rosehips, and chamomile. These can be brewed hot or cold and offer a delicious, sugar-free alternative to traditional sweet tea.

Nashville’s farmers’ markets are also a great resource. The Richland Park Farmers’ Market, for example, often features vendors selling locally-made teas and herbal infusions. Look for options that are naturally sweetened with fruit or honey, but be mindful of the sugar content even in these options.

Health food stores like The Turnip Truck in East Nashville and West Nashville carry a range of naturally-sweetened beverages. Look for brands that use stevia or monk fruit. Read the labels carefully to ensure you’re making a healthy choice.

But how does Nashville’s sweet tea compare to other regions in the South? It’s a tough question to answer definitively, as recipes vary widely from household to household and restaurant to restaurant. However, anecdotally, Nashville’s sweet tea tends to be on the sweeter side, perhaps reflecting the city’s growing popularity and the influence of tourists who expect a certain level of sweetness.

I spoke with Dr. Emily Carter, a Nashville-based endocrinologist, about the dangers of excessive sugar consumption. “Many of my patients are surprised to learn just how much sugar is hidden in their favorite beverages,” she said. “Sweet tea is a major culprit. It’s important to be aware of the sugar content and to make informed choices.”

Dr. Carter recommends limiting your intake of sugary drinks and opting for healthier alternatives like water, unsweetened tea, or herbal infusions. She also suggests reading food labels carefully and being mindful of portion sizes.

Another challenge is the social aspect of sweet tea. It’s often offered as a gesture of hospitality, and it can be difficult to refuse without seeming rude. One strategy is to ask for unsweetened tea and add your own sweetener, allowing you to control the amount.

Another common mistake is assuming that all “diet” or “sugar-free” sweet teas are healthy. Many of these products contain artificial sweeteners, which have been linked to a variety of health problems. It’s always best to opt for natural sweeteners or, better yet, unsweetened tea.

Here’s a step-by-step guide to making your own healthy sweet tea:

1. Brew a strong batch of black tea. Use about 2 tablespoons of loose-leaf tea or 4 tea bags per quart of water.
2. Let the tea steep for 5-7 minutes.
3. Remove the tea bags or strain the loose-leaf tea.
4. Add your sweetener of choice. Start with a small amount and add more to taste. Stevia, monk fruit, and erythritol are all good options.
5. Let the tea cool completely.
6. Serve over ice with a lemon wedge.

For a refreshing twist, try adding fresh fruit to your sweet tea. Sliced peaches, strawberries, and lemons all work well. You can also add fresh herbs like mint or basil.

One pitfall to avoid is over-sweetening your tea. It’s easy to get carried away, especially if you’re used to the super-sweet versions sold in stores. Start with a small amount of sweetener and add more to taste. Remember, you can always add more, but you can’t take it away.

Another challenge is finding the right balance of sweetness and flavor. Some natural sweeteners can have a slightly bitter aftertaste. Experiment with different brands and types of sweeteners to find one that you like.

Ultimately, enjoying sweet tea in Nashville doesn’t have to be a health hazard. By being mindful of the sugar content and exploring healthier alternatives, you can enjoy this Southern staple without risking your blood sugar. So, raise a glass (of unsweetened tea, perhaps?) to a healthier and happier Nashville summer!