Chai means “tea” in many countries, with masala chai being the sweet, spiced brew commonly refer to as “chai tea.” Healthline explains that masala chai is brewed using a mix of water and milk, black tea, and a combination of spices including ginger, cardamom, cinnamon, fennel, black pepper, cloves, star anise, coriander seeds, and peppercorns.
The benefits of these ingredients are well documented. For instance, a 2015 study published in Clinical Nutrition found that black tea can help reduce levels of LDL cholesterol, commonly known as “bad cholesterol.” There’s evidence that cinnamon can do the same (via Diabetes Care). And a 2015 study published in the Iranian Journal of Pharmaceutical Research suggests that ginger is beneficial for people with type II diabetes.
The problem with commercial masala chai is it’s often loaded with sugar. A grande chai latte from Starbucks has 240 calories and 42 grams of sugar. The American Heart Association recommends a maximum of 100 calories of added sugar per day for women, and 150 for men. The Harvard T.H. Chan School of Public Health notes that works out to 24 or 36 grams of added sugar per day, for women and men, respectively, putting the Starbucks’ brew above the limit.
To make your own chai with fewer added sugars, The Minimalist Baker recommends making a mix from cinnamon sticks, green cardamom pods, black peppercorns, cloves, water, grated ginger, loose leaf black tea, dairy-free milk, and sweeteners such as stevia or maple syrup, to taste.
