Is Chai Latte Healthy? 4 Delicious Reasons to Drink Chai Tea Latte

by Millie

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Chai latte is a popular spiced tea beverage that has become increasingly popular in recent years in the western world, but is chai latte healthy? While many people enjoy it for its unique flavor, there are also some potential health benefits associated with this beverage.

Chai latte contains powerful antioxidants, ground spices, and tea, making it a great choice for those looking to make a healthy choice. Read on to learn more about the health benefits of chai tea and why it may be a great addition to your diet.

What is Chai Latte?

chai latte with spices

Chai latte is made using black tea, steamed milk, and spices. it is a variation of the traditional Indian tea, masala chai. Chai spices used can vary based on the recipe and the flavor of the spices is what makes it such a unique and flavorful drink.

At its core, a chai latte recipe is made up of two main components: black tea and spices. The base of the drink is usually a strong black tea such as an Assam or Ceylon tea, which is then blended with traditional Indian spices such as cardamom, cinnamon, ginger, black pepper, cloves, and nutmeg. 

The spices are often brewed into a concentrated tea which is then added to steamed milk. Additionally, some people add a sweetener such as honey or sugar to their cup of chai tea. 

In big cities, you’ll likely find hot or iced chai lattes at many of the local coffee shops and cafes. These drinks can be found at popular chains like Starbucks and Dunkin’ Donuts and independent coffee shops. Tea houses, like Teavana and David’s Tea, may also offer it. 

Furthermore, many grocery stores carry chai tea bags you can brew yourself. You can also find pre-made chai lattes in the refrigerated section. Many websites sell chai teas as well as pre-made varieties.

The Ingredients in Chai Latte and Their Health Benefits

Chai latte can be a great way to get some extra nutrition and flavor into your day. the main ingredients are full of antioxidants, vitamins, and minerals that can benefit your health. Here’s a closer look at what’s in a cup of chai tea latte and its benefits:

Black Tea

Chai tea latte is traditionally made from a strong blend of Assam and Ceylon black teas. Black tea offers a plethora of benefits. From aiding digestion to reducing the risk of chronic illnesses.

1. Packed with Antioxidants

Antioxidants are substances that help protect the body from damage caused by free radicals. Free radicals are unstable molecules that can damage cells, proteins, and DNA. Antioxidants can prevent or even reverse this damage and reduce the risk of certain diseases.

2.  Reduces the Risk of Heart Disease

Studies have shown that regular consumption of black tea can lower bad cholesterol levels, promote healthy arteries and reduce the risk of heart attack and stroke.

3. Anti-inflammatory Properties

Studies have shown that drinking black tea can reduce inflammation in the body, which can help reduce the risk of certain diseases. 

4. Boost Immune System

Black tea contains catechins, which are powerful antioxidants that can help fight viruses and bacteria to keep your body healthy.

5. Improved Mental Health

Regular consumption of black tea can help improve your mental alertness and focus. The caffeine and theanine in black tea can help improve your memory, alertness, and processing speed.  

6. Reduce Stress

Theanine, which is found in black tea, is known to have a calming, stress-reducing effect and it can reduce stress and improve mood.

7. Help to Maintain a Healthy Weight

Studies have shown that consuming black tea regularly can help boost your metabolism, reduce fat storage, and aid in weight loss.


milk being pour into chai latte

Milk provides a creamy texture to chai tea with a boost of protein and calcium. It provides a good source of high-quality protein which is essential for building and maintaining muscle mass, as well as for providing energy for daily activities. Milk also provides essential amino acids that are not found in other foods.

Additionally, protein also helps to regulate many of the body’s processes, such as digestion, metabolism, and the immune system. 

Another benefit of drinking milk is that it is packed with calcium. Calcium is essential for strong bones and teeth. Studies have shown that drinking milk can help reduce the risk of osteoporosis and improve overall bone health.

Milk also provides essential vitamins and minerals, including vitamin D and potassium. Vitamin D helps to regulate the amount of calcium absorbed in the body, which gives bones and teeth the strength they need to stay healthy. Potassium may help to lower blood pressure, while also playing a role in muscle contraction and nerve function.

Finally, milk has been linked to a reduced risk of certain diseases, including cancer, cardiovascular disease, and diabetes.


chai latte in red mug

Chai tea contains a combination of spices that vary depending on the recipe, but the following are the most commonly used.

Green Cardamom: known for its warm, sweet flavor, green cardamom has anti-inflammatory properties, can help reduce stress, and has been found to lower cholesterol levels. Furthermore, it is thought to be a natural stimulant and can help to reduce bloating and gas.

Cinnamon: Cinnamon bark is powerful with a sweet, warm flavor. It’s packed with antioxidants and can help to control blood sugar levels plus it has been shown to reduce the risk of diabetes. Cinnamon can also help with digestion and alleviate cramping and pain. Furthermore, it can also help to improve circulation.

Ginger: Ginger root has a spicy flavor and can help reduce chronic inflammation, settle upset stomachs, and relieve nausea. It can also help boost the immune system and reduce pain.

Cloves: Cloves have a strong sweet, pungent flavor. They are said to be a natural pain reliever and they are high in antioxidants and can be beneficial for your heart health. Cloves also improve circulation and help to relieve pain.

Nutmeg: Nutmeg is rich in essential oils that have anti-inflammatory, antiseptic, and antibacterial properties, Nutmeg also aids in digestion. can also help to improve circulation, reduce cholesterol levels, and protect against cancer. 

Furthermore, nutmeg is known to have sedative properties, which can help to relieve stress, insomnia, and anxiety. It can also help to reduce headaches, migraines, and muscle aches.

Star Anise: One of the main benefits of star anise is its antimicrobial properties, which can help fight off bacteria, viruses, and other microbes. It is also a good source of antioxidants, which can help protect your body from free radical damage and slow down the aging process. These antioxidants can also help boost overall immune function and protect against chronic diseases and infections.

Black Peppercorns: Did you know black pepper has been used in traditional medicine for centuries? It contains a compound called piperine, which has anti-inflammatory and antioxidant properties. It can also help to boost the immune system and fight off infection.

The Health Benefits of Chai Latte

chai latte in glass

1. Great Source of Antioxidants

Tea in its various forms is known to be rich in antioxidants, and chai latte is no exception. Antioxidants help to protect your cells from damage caused by free radicals, which are molecules that can cause inflammation and contribute to the development of certain health conditions.

2. Help with Digestion

The spices used to make chai latte are known to have digestive-supporting properties. For instance, ginger and cardamom, two of the main ingredients in chai latte, are known to help reduce bloating and improve digestion.

3. Help to Reduce Stress

Tea is known to contain l-theanine, an amino acid that helps to reduce stress and improve focus. The spices used in chai latte also contain compounds that are known to help reduce stress.

4. Improve  Mood

The combination of tea, spices, and milk can have an uplifting effect, helping to improve your overall mood. Additionally, because the drink is warm, it can help to relax your muscles and reduce tension.

Chai Latte’s Nutritional Facts

chai latte in glass

The nutritional value of chai latte depends on how it’s prepared. But a typical 8-ounce cup contains the following:

  • 120 calories
  • 2.2 grams of fat with 1.4 grams of saturated fats
  • 22 grams of carbohydrates, 15.5 grams of sugar
  • 3.7 grams of protein
  • 2 grams of dietary fiber
  • 143 mg of calcium
  • 190 mg of potassium
  • 12 mg of caffeine

The Downsides of Chai Latte

chai latte in glass

While chai latte is often thought of as a healthy drink, there are some concerns about its health effects.


Milk can be a source of unhealthy saturated fat. Although this type of fat is not necessarily bad for you, it should be consumed in moderation. Excessive saturated fat consumption can increase the risk of heart disease and stroke. However, you can also opt for a lower-calorie version by replacing the milk with plant-based milk such as almond milk, oat milk, or soy milk.


The spices in chai, such as cardamom, cinnamon, and ginger, can be difficult for some people to digest.


If you’re adding sugar, you’re also adding extra calories, which can be unhealthy and lead to weight gain. Chai latte mixes can also have a high sugar content. One study found that a typical chai latte can contain up to 25 grams of sugar, which is about the same as a can of soda. But, you can sweeten your cup of chai latte with honey or maple syrup.

Additionally, if you’re purchasing pre-made mixes, they may contain artificial flavors, colors, and preservatives, which can be unhealthy. 


Chai lattes tend to have a higher amount of caffeine than traditional tea. While moderate consumption of caffeine is generally considered safe, having too much caffeine can cause jitteriness, headaches, and other unpleasant side effects. If you’re sensitive to caffeine or watching your caffeine intake, it’s best to limit your intake.

So, Is Chai Latte Healthy?

Chai Latte, the spiced tea drink, has become a staple in many coffee shops, and it is easy to see why. The drink combines the warmth of plain black tea with the sweetness of milk and the flavors of exotic spices. It is a beloved beverage for many people, but is it healthy?

In general, chai tea is a great alternative to sugary drinks, like soda or juice, and it contains antioxidants and other beneficial compounds. The spices found in chai tea can have some health benefits. Plus, there are well-documented benefits of black tea, the base of chai latte.

However, it is important to note that not all chai drinks are created equal. Some may contain large amounts of added sugar, which can have negative health consequences. Pay attention to the ingredients used as the calorie and sugar content can vary depending on the recipe and brand.

If you want to enjoy chai latte for health benefits, it’s best to opt for the traditional chai recipe, which does not include sugar or cream. This way, you can get the full benefits of the drink without the added calories.

In conclusion, chai latte can be a healthy addition to your diet. It can be a healthy and delicious way to add some flavor and variety to your diet.

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