HEALTH BENEFITS OF CHAI TEA
Medically reviewed by Jamie Johnson, RDN
Chai tea, a fragrant, spicy tea that has gained popularity worldwide, is a traditional Indian beverage also referred to as "masala chai," which means "spiced tea." Chai tea is made from black tea, milk, sweetener, and a blend of aromatic spices and herbs such as cardamom, cinnamon, ginger, star anise, and cloves.
A cup of chai tea is not only a cozy and delicious beverage. It's also packed with potential health benefits, including anti-inflammatory properties and heart health benefits, thanks partly to its rich blend of spices. Because the word chai means "tea" in Hindi, many people drop the word “tea” when referring to this beverage. Otherwise, the name can be redundant.
Chai tea holds a special place in Indian culture and cuisine. Its use has evolved over the years, manifesting in various forms such as iced chai lattes and chai tea-infused desserts. Beyond its enjoyable taste, chai is also enjoyed for its potential ability to support digestion and the immune system, making it a beloved drink not just for its flavor but also for its healthy properties.
May Improve Digestive Health
One notable benefit of drinking chai is its potential to aid in digestion. The spices used in chai, particularly ginger and cardamom, are known for their digestive properties. Certain compounds found in ginger, like shogaol and gingerols, may help reduce nausea by stimulating the flow of saliva and gastric secretions and blocking serotonin. It may also help reduce bloating, gas, and indigestion.
Cinnamon is another common chai addition that may help reduce indigestion symptoms.
May Be Good For Your Heart
The black tea used to make chai may offer heart health support, in part, thanks to the flavonoids ( natural antioxidants) it provides. Data shows that true tea intake, like black tea, was significantly associated with a reduced risk of hypertension (high blood pressure), heart failure, and ischemic stroke. One study published even showed that consuming black tea reduced low-density lipoprotein (“bad”) cholesterol in people with high cholesterol.
The spices included in a traditional chai recipe may support heart health as well. For example, cardamom, a common ingredient in chai, has been shown to have antihypertensive activities (lowering high blood pressure), and it may have cholesterol-reducing properties.
May Reduce Cancer Risk
Recent studies have shown that regular consumption of black tea, which is used to make chai, may contribute to a reduction in the risk of developing certain cancers. The antioxidants present in black tea, particularly the polyphenols and flavonoids, are believed to play a crucial role in neutralizing free radicals in the body, which can lead to cell damage, and later on to cancer.
While the exact mechanisms are still being researched, the evidence suggests that incorporating black tea into one's diet could be a simple and effective way to potentially lower the risk of developing certain types of cancer.
One 2023 study showed that black tea consumption may be linked to a reduced risk of ovarian cancer. An umbrella review and meta-analysis showed that tea consumption may be linked to a reduced risk of breast, endometrial, liver, and oral cancer.
May Support Cognitive Health
The black tea in chai tea may also contribute cognitive benefits when consumed regularly. Compounds found in black tea, such as theaflavins and thearubigins, have shown the potential to enhance memory, focus, and processing capabilities. The caffeine found in tea may offer some cognitive health benefits too.
A study showed that after evaluating over 4,000 Chinese adults over 54 years old, higher tea intake was associated with reduced cognitive decline among the study participants.
Has Anti-Inflammatory Properties
One notable health benefit of chai tea is its anti-inflammatory properties. The combination of spices used in chai, such as ginger, cinnamon, and clove, are known for their potent anti-inflammatory effects. These spices can help reduce inflammation and combat chronic inflammation-related diseases, offering a natural and flavorful way to support overall health and wellness.
When it comes to cinnamon, this spice has been shown to be rich in both antioxidant and anti-inflammatory biomolecules, including phenolic compounds, such as proanthocyanidins A and B, and kaempferol.
Nutritional Facts of Chai
Here are the nutrition facts of one cup of chai, with milk, according to the USDA:
- Calories: 120
- Fat: 2.35 grams (g)
- Saturated fat: 1.35 g
- Unsaturated fat: 0.49 g
- Sodium: 48 milligrams (mg)
- Carbohydrates: 22 g
- Fiber: 0 g
- Sugar: 21 g
- Protein: 4 g
Since chai includes hot milk, it provides nutrients like calcium and vitamin D. However, it does contain a noteworthy amount of added sugars, and because of this, it should be consumed in moderation. For those with a condition that requires a limitation of added sugars, like diabetes, chai should be consumed with caution.
Risks of Drinking Chai
The risks of drinking chai tea are minimal, but these are two to keep in mind:
- Sleep challenges: One potential risk of drinking chai, particularly when consumed in large quantities, is its caffeine content. Caffeine, a natural stimulant found in tea leaves, can lead to insomnia, anxiety, digestive issues, and, in some cases, increased heart rate and blood pressure.
- Elevated blood sugar: Another notable risk tied to frequent chai consumption is the potential for added sugars to increase blood sugar levels. Many chai preparations, especially those found in cafes or commercially packaged varieties, include significant amounts of sugar to enhance flavor.
Tips for Consuming Chai
There are many ways to enjoy chai. And while some are better for your health than others, it is unreasonable to say that there is one “best” way to enjoy this drink. If you are focused on supporting your health while including chai in your diet, here are some tips to consider:
- Start with fresh water: Always use fresh, filtered water for boiling. The quality of water can affect the final taste of the chai.
- Choose quality tea and spices: For the best flavor, opt for high-quality, loose-leaf black tea and fresh, whole spices. Crush them lightly before brewing to release more flavor.
- Sweeten wisely: Sweeten your chai according to taste, but consider using natural sweeteners like honey or maple syrup for a more nuanced flavor with some additional antioxidants.
- Milk matters: The choice of milk can greatly influence the creaminess and richness of your chai. Full-fat milk is traditional, but plant-based alternatives or lower-fat milk can also work well.
A Quick Review
Chai, a fragrant blend of tea, spices, and milk, not only delights the senses but also harbors several health benefits. Its key ingredients, like ginger and cinnamon, are known for their anti-inflammatory properties, aiding in digestion and promoting heart health. Including black tea provides antioxidants, which can enhance overall immune function and support cardiovascular health.
Chai can also be a comforting beverage option with a gentle caffeine boost, making it an ideal, healthier alternative to coffee or sugary drinks.
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2024-04-09T16:11:05Z dg43tfdfdgfd