Is Chai Tea Good For Your Health? The Benefits & Risks of Drinking Chai

If you’re an Indian, chai isn’t just a drink, it’s an emotion. The day doesn’t quite begin without that first kadak sip, and evenings feel incomplete without a chai break. Whether you’re catching up with a friend, surviving an all-nighter, or just braving the Delhi winters, chai is the unsung hero of every moment. But beyond the comfort and nostalgia, let’s address the big question: Is chai tea actually good for your health?

(Yes, I said chai tea, sue me!)

Well, the short answer is, chai can be really good for your health, however, as always, there are some conditions. So, let’s break it down. 

Well, first of all, for those imbeciles, you waste of Indian genes who don’t know what chai is, I’ll talk about that, also because I wanted to target some keyword :>

What is Chai tea?

Chai tea is black tea mixed with a blend of honey and spices, including cardamom and cinnamon. It’s brewed with water, and milk is usually added (always in the case of Indians).

Chai has a long history as a beloved beverage. But chai wasn’t always associated with black tea, as it is today. The earliest versions of chai were made entirely of spices, and it didn’t include any tea at all until British colonization of India.

In Hindi, “Chai” means tea. The Western term typically used is “chai tea,” (yes chai chai, I know Spiderman), and it’s also known as masala chai (spiced).

Chai has always been extremely versatile, with preferred spices and ways to prepare it varying from one region or person to the next.

Today, chai tea can be found everywhere from authentic Indian restaurants to large chain coffee shops.

Chai vs Coffee

Chai tea comes in many forms, including as a tea bag or a concentrate, which is a prepared liquid form of the tea that calls for adding milk. The amount of caffeine in chai tea is lower than in coffee, with chai tea having about 40 milligrams of caffeine for tea bag varieties and up to 61 milligrams for concentrates. An 8-ounce cup of coffee has about 80-100 milligrams of caffeine. 

Concentrates typically have added sugar, with some brands including up to 28 milligrams of sugar in a 12-ounce serving.

Chai vs Matcha

Matcha, a powdered form of Japanese green tea, received a lot of praise for its high antioxidant content, which comes from polyphenols, plant compounds that can protect you from illnesses.

Chai tea provides many of the benefits of green tea, and it has a bold flavor and pleasant scent that few people can resist. Also, black teas, including chai tea, have an amino acid called L-theanine that isn’t found in other teas like green tea. It’s known to help with focus on stable energy levels.

Benefits of chai tea

Chai tea has a variety of benefits, including improving digestion, reducing inflammation, boosting your immune system, and more. 

1. Chai is rich in antioxidants

Chai tea is a great source of antioxidants, which work to reduce free radicals in the body and promote cellular health, and can even help prevent degenerative diseases and certain forms of cancer. Like other types of tea made from the camellia sinensis tea plant, black tea is extremely high in antioxidants. Cinnamon bark, cardamom, and cloves are also high in antioxidants. 

2. Chai tea can boost your heart health

Ingredients in chai tea have been shown to help boost heart health. Black tea contains flavonoids, which are a special compound that holds the key to many of black tea’s important health benefits. Flavonoids can help prevent plaque buildup in the body’s arteries, which reduces stress on the heart. Cinnamon has also been shown to help to treat cardiovascular diseases and reduce harmful cholesterol. 

3. Improves digestion

Drinking chai tea can also help to improve digestion and soothe stomach troubles. Studies show that consuming black tea can have a positive effect on digestion, and can help to prevent gastrointestinal troubles when they arise. Ginger is also a powerful digestive aid, and consuming ginger can help to improve gastrointestinal symptoms and help the digestive system to work properly. Cardamom has plenty of digestive benefits as well!

4. Chai can increase energy and alertness

Whether you’re looking for a good cup of tea to get you going in the morning, or to give you a boost throughout the day, black tea is an energizing tea that can help to increase alertness and focus. Black teas like chai tea contain a moderate amount of caffeine to give you a welcome boost of energy when you’re feeling lethargic, without any of the jitters or other negative side effects that can come with excess caffeine intake. When combined with the L-theanine also present in tea, the caffeine in black tea helps to encourage focus and alertness.

5. Tea can be good for your skin

Black tea is high in a variety of vitamins and minerals that are good for the skin, including zinc, magnesium, and potassium, all of which can help to protect and rejuvenate the skin. In addition to these beneficial compounds, consuming tea is also a great way to stay hydrated, which helps your skin look healthy, fresh, and nourished. A daily tea-drinking habit can help to ensure that your skin stays hydrated and healthy!

6. Chai tea may reduce inflammation

Chai contains plenty of ingredients that can help with inflammation, including black tea, ginger, cinnamon, and cardamom. Black tea can help to reduce inflammation in the body, which can soothe muscle soreness and chronic pain, as well as ward off inflammation-related diseases like arthritis, autoimmune disorders, and IBS.

Cinnamon has also been shown to help reduce inflammation and soothe pain. Whether you’re suffering from temporary inflammation due to injuries or exercise, or dealing with chronic inflammatory conditions like arthritis, a cup of cinnamon tea can have powerful anti-inflammatory effects.

Ginger can help with inflammation too, and has been used for centuries in herbal medicine for its powerful anti-inflammatory effects. Recent studies back up claims that ginger contains powerful anti-inflammatory properties.

Finally, cardamom also contains anti-inflammatory properties. All of these ingredients make chai tea a great choice if you’re looking to reduce inflammation!

7. Tea can even be good for your teeth

Unlike other caffeinated beverages, which may contain a heap of sugar, tea has been shown to be good for oral health. Studies have shown that black tea contains compounds that attack harmful bacteria within the mouth, which can help prevent the buildup of plaque. Ginger and cardamom also contain antimicrobial and antifungal properties that can help to kill off harmful oral pathogens. This can help to improve your overall health and keep your teeth safe and healthy. 

8. Chai tea can help you fight off the cold

If you’re feeling under the weather, a cup of chai can actually help to ease symptoms of the common cold, or even ward off colds entirely. Black tea contains catechins with antiviral properties that may contribute to the prevention of common illnesses such as colds and the flu. Ginger contains antimicrobial properties that can help to fight off illnesses like strep throat. Cinnamon contains unique antibacterial properties that can help to protect you against infection and keep you safe and healthy. On top of all that, cardamom and cloves also contain antibacterial and antimicrobial properties, making chai tea a great choice if you’re looking to protect your health!

9. Chai can help you soothe headaches

Black tea is known for soothing minor headaches, due to its moderate caffeine content. It constricts blood vessels that are often responsible for headaches, which can help to soothe symptoms and reduce pain. The caffeine present in black tea can also help increase the effectiveness of pain medication like aspirin and ibuprofen. Tea drinkers should treat headaches with caffeine sparingly, however, as black tea can also cause headaches when consumed in excess.

10. Chai tea can help soothe period pain

A cup of chai tea can go a long way towards soothing period pain. Studies have shown that cinnamon can have a powerful effect when it comes to easing the symptoms associated with your period. Cinnamon helps to reduce period pain, nausea, and menstrual bleeding, and is a safe and effective treatment for painful periods. Ginger can help treat symptoms and ease cramping. In fact, one study suggests that consuming ginger may be just as effective as taking over-the-counter painkillers like ibuprofen. In another study, ginger was shown to successfully reduce both the duration and intensity of period pain. 

11. Chai tea can be good for your brain

Did you know that drinking chai can help to improve your cognitive function and help you focus? Preliminary studies suggest that cinnamon can help to enhance cognition and reduce cognitive impairment. Ginger has also been shown to help improve cognitive function, and a cup of ginger tea can help to increase concentration and focus, and increase energy.

12. Chai tea can soothe your throat

If you’re suffering from a sore throat, a cup of warm, spicy chai can help soothe the symptoms. Ingredients like black tea, ginger, cinnamon, cardamom, and cloves all contain antimicrobial and anti-inflammatory properties that can help to soothe a sore throat. 

13. Chai tea can boost your immune system

Chai tea can also help boost your immune system. Ginger has potent antibacterial properties that can help to ward off dangerous pathogens and keep you safe and healthy. Ginger can also help to keep your immune system in tip-top shape thanks to its anti-inflammatory effects. Black teas like chai tea also contain catechins that can help to reduce the risk of viral infection. 

14. Tea can help soothe nausea

A cup of chai tea can be an easy, effective way to soothe nausea and calm an upset stomach. Ginger has been shown to help calm nausea and morning sickness associated with pregnancy, and can help you to feel better if you’re feeling queasy or experiencing nausea. 

15. Chai tea can help reduce muscle pain

Suffering from sore muscles? A tasty cup of chai tea can help. Ginger has also been shown to help reduce pain and soothe sore muscles. One recent study found that consuming ginger can help treat muscle pain and soreness caused by exercise. Ginger has also been shown to help treat pain from chronic injuries and illnesses. 

Now, you know about the apparently infinite benefits of chai tea, well, there are risks as well. However, only if you’re not being cautious with your consumption and consumption style. So, now, let’s talk about the side effects of chai tea!

Side effects of chai tea

Packaged chai tea mixes or pre-made drinks and concentrates often include high amounts of added sugar and dairy. Some varieties of chai tea concentrates contain up to 24 grams of added sugar per serving. Adding certain types of milk also increases sugar intake. The daily recommended amount of sugar is 24 grams in women and 36 grams in men, according to the American Heart Association. So, one serving of chai tea concentrate could meet the cutoff for your daily recommended sugar intake.

To maximize the health benefits of chai tea, check nutrition labels carefully. If possible, make it from home or try unsweetened varieties.

Although the amount is not as great as that in coffee, chai tea does contain caffeine. At 30-50 milligrams, black tea varieties can have about half the amount found in coffee. The FDA notes that a range of caffeine that can be safe is up to 400 milligrams a day for healthy adults (about four cups of coffee). Some side effects of too much caffeine include:

• Headaches

• Jitters

• Sleeplessness

• Upset Stomach

If you have side effects from caffeine, talk to your doctor about drinking chai tea or trying decaffeinated varieties. 

What are the types of chai available in the market?

Well, if you love chai, you won’t stop drinking it, and believe me, you should not. Just, know what kind of chai to drink at what time. Here are some variations you can try:

• For better digestion: Go for adrak chai (ginger tea) with a pinch of black pepper.

• For stress relief: Try tulsi chai or chamomile-infused chai. 

• For detoxing: Opt for green teas like lemon honey delight or refreshing detox.

• For immunity: The tea for this occasion will be our herbal teas, turmeric ginger, and turmeric spiced.

Freshleaf: Crafting Chai for Every Mood

At Freshleaf, we believe that chai should be more than just a routine, it should be an experience. That’s why we offer a range of carefully curated chai blends that are both delicious and packed with health benefits. Whether you’re looking for the bold kick of our Cutting Masala Chai tea, the soothing warmth of Cardamom Spiced Tea, or a refreshing twist with Kashmiri Kahwa, we have something for every chai lover. Our teas are made with premium ingredients, ensuring that each sip is as enriching as it is flavorful. If you’re looking to elevate your chai game, Freshleaf is here to make every cup count!

Final thoughts

Absolutely! Chai isn’t just about taste, it’s a warm hug in a cup, a daily ritual, and a health-boosting elixir. Just be mindful of how you prepare it. Keep the sugar in check, balance the milk, and use fresh, high-quality tea and spices. If done right, your daily chai habit can actually be good for you!

And remember, whether it’s a rainy evening, a long office break, or just some me-time, chai is always a good idea.