Chai lattes are quickly becoming the popular drink of choice in coffee shops, but you might wonder if they’re really better for your health than traditional coffee. Let’s explore the health benefits of chai and how this delicious beverage rates for health and beauty, and how it rates against coffee.
Hi, I’m Hazel
I gave up on skincare after years of issues with acne and sensitive skin.
But after going plant-based, my skin cleared up and even started to glow. Now I help women reveal their natural beauty with simple, delicious plant-based food.
I also used to be a nurse, and love nerding out on nutritional science (high-quality science, that is).
As usual, this post is based on the strongest nutritional evidence I could find with a focus on the simplest, most delicious foods
…because who has time to waste on anything less?
The quick version:
Chai lattes, a creamy blend of spices and tea, offer significant health benefits including antioxidants that combat oxidative stress and support skin health. They are a lower caffeine alternative to coffee, with mood-enhancing and digestive properties thanks to the rich spice mixture of cinnamon, cardamom, and ginger.
Chai vs. Chai Latte: What’s the Difference?
First, let’s get clear on the difference between a chai latte and a traditional masala chai.
Masala Chai (or just Chai): A Cultural Staple
Masala chai, a beloved drink in many parts of the world, particularly in India, combines black tea with a rich mixture of spices like cardamom, cinnamon, and ginger.
The key to its preparation is simmering the tea with whole milk and spices, allowing the flavours to deeply infuse. This method results in a robust, flavourful drink that is typically sweetened with sugar and emphasises the spice over the milk.
Chai Latte: A Creamy Western Twist
In contrast, the chai latte is a Western creation that focuses on a creamy texture and aesthetic appeal akin to that of a café latte.
It starts with a chai tea concentrate or spiced tea blend and is mixed with a larger proportion of steamed milk—often including warm milk or plant-based alternatives like soy milk or almond milk.
This preparation makes the chai latte creamier and often sweeter than traditional masala chai, served with a focus on smoothness and often topped with foam or spices for visual appeal.
Why a Chai Latte?
Chai isn’t just your average tea; it’s a robust mixture of spices that can transform your health with many, many benefits:
Rich in Antioxidants
The core of any chai blend, including black tea leaves and sometimes green tea, is packed with antioxidants. These powerful components combat oxidative stress and can lower the risk of cardiovascular disease (1).
Spice It Up
Chai is renowned for its signature spices like organic cinnamon, organic ginger, and cardamom pods.
Each sip offers not just flavour, but a dose of nutrients that support heart health and reduce inflammation (2).
Black Tea Benefits
At the heart of chai is the combination of black tea with the spices that flavour it, used in many chai tea blends.
Black tea supports heart health and can help manage blood pressure and cholesterol levels (1).
By understanding these components, you’ll see how a regular cup of chai tea latte could be a key player in your health and beauty regimen.
A Dash of Happiness
The chai spices are natural mood enhancers. Ingredients like cardamom pods and star anise have been linked to improved emotional health, possibly helping to ease stress and boost happiness (3).
Cognitive Clarity
Beyond mood, these spices support cognitive function, making you feel more alert and responsive (4). Enjoying a cup of chai can be your secret weapon for mental clarity throughout a hectic day.
Beauty in a Cup
When it comes to skincare and beauty, there are also several chai latte benefits.
Combatting Premature Ageing
Antioxidants in chai help neutralise free radicals, unstable molecules that can cause premature ageing by damaging skin cells (5).
Regular consumption of chai may contribute to healthier, more resilient skin, reducing the appearance of fine lines and wrinkles.
Enhancing Skin Health
Beyond anti-aging, the antioxidants in chai support overall skin health by improving skin hydration and elasticity (6).
This can lead to a more vibrant, youthful complexion and a natural glow that reflects your inner health.
Protection Against Environmental Stressors
Environmental factors like pollution and UV rays can exacerbate oxidative stress (5).
By bolstering the skin’s antioxidant defences, chai can help protect against these external stressors, maintaining skin integrity and appearance.
Incorporating chai into your daily routine not only offers a delightful taste experience but also serves as a simple yet effective skincare regimen, promoting both cardiovascular health and a radiant complexion.
Weight Management and Digestive Aid
A chai latte isn’t just a treat for your taste buds; it’s also an ally in your wellness journey. Let’s look at how it supports weight management and digestion.
Digestive Comfort
The blend of spices in chai, like ginger and cinnamon, aids digestion, helping to soothe your stomach and prevent discomfort after meals.
Metabolism Booster
These spices have been shown to help speed up metabolism, aiding in weight management – particularly ginger (7).
A daily (gingery) chai tea latte could become part of your strategy to maintain or achieve a healthy weight.
Is Chai Latte Healthier Than Coffee?
Comparing a chai latte to coffee involves more than just flavour—it’s about weighing the benefits for your health.
Caffeine Content
While both drinks contain caffeine, a chai latte generally does’t have much caffeine compared to coffee.
This can be a benefit if you’re trying to lower your amount of caffeine intake without giving up the ritual of a warm beverage.
Sugar and Spices
Unlike coffee, which often requires added sugar to soften its bitter taste, a chai latte includes natural sweetness from the spices and sometimes maple syrup.
These spices not only improve flavour but also offer numerous health benefits such as improving blood sugar levels and reducing inflammation (9).
Overall Health Benefits
A chai latte can boost your immune system and support your heart health. The spices in chai have been linked to improved cognitive function and digestive health, making it a more beneficial choice for overall health compared to regular coffee.
Easy Ways to Enjoy Chai Lattes
Integrating chai lattes into your daily routine can be both delightful and healthful. Here’s how to make the most of this flavourful beverage.
Home Brewed Perfection
Learn to make your own latte using chai tea concentrate at home or using tea bags or loose leaf tea. This allows you to control the ingredients, ensuring they are organic and suit your dietary preferences.
Morning Kickstart
Start your day by swapping your usual morning coffee with a chai tea latte. It’s a perfect way to reduce your caffeine intake while still getting a gentle wake-up thanks to the black tea base.
Afternoon Pick-Me-Up
For those afternoons when you need a boost, a chai latte offers a comforting warmth that revives your spirits without the jitters of a strong coffee. It’s a great way to enjoy a break that feels as good as it tastes.
Soothing Evening Ritual
End your day with a chai latte as part of your wind-down routine. The warm spices like cinnamon and cardamom can help relax your mind and prepare you for a restful sleep.
Plant-Based Perks
Choosing a chai latte can align with your vegan lifestyle while offering substantial health benefits. Here’s how going plant-based with your chai can make a difference.
Opt for soy milk or almond milk in your chai to enjoy a fully plant-based version. These options not only complement the flavour of chai but also enhance its nutritional profile because dairy milk binds the antioxidants in tea (meaning you don’t get to benefit from them) (8).
Using plant-based alternatives like coconut milk powder or warm milk from nuts reduces your environmental footprint and supports ethical food choices.
Embracing a chai latte with plant-based ingredients not only benefits your health but also aligns with a compassionate lifestyle, proving that what’s good for the planet can also be great for you.
Chai Latte Benefits
Incorporating a chai latte into your diet mean in addition to a delicious beverage, your’ boosting your skincare and self-care efforts. Whether it’s boosting your mood, enhancing your skin, or supporting your digestive system, a chai latte offers a myriad of benefits wrapped in a cup of spicy warmth.
References
Most references below will link to the original peer-reviewed study itself. However, sometimes I will link to a video over at NutritionFacts.org instead, which is by far the single best resource of brutally transparent nutritional evidence you will ever see. Dr Greger tells a great story about the realities of the science and if I think you will benefit more from one of his videos, the link will take you there instead.
Happy nerding!
- Hayat K, Iqbal H, Malik U, Bilal U, Mushtaq S. Tea and its consumption: benefits and risks. Crit Rev Food Sci Nutr. 2015;55(7):939-954. doi:10.1080/10408398.2012.678949
- Percival SS, Vanden Heuvel JP, Nieves CJ, Montero C, Migliaccio AJ, Meadors J. Bioavailability of herbs and spices in humans as determined by ex vivo inflammatory suppression and DNA strand breaks. J Am Coll Nutr. 2012;31(4):288-294. doi:10.1080/07315724.2012.10720438
- Masoumi-Ardakani Y, Mahmoudvand H, Mirzaei A, et al. The effect of Elettaria cardamomum extract on anxiety-like behavior in a rat model of post-traumatic stress disorder. Biomed Pharmacother. 2017;87:489-495. doi:10.1016/j.biopha.2016.12.116
- De Bruin EA, Rowson MJ, Van Buren L, Rycroft JA, Owen GN. Black tea improves attention and self-reported alertness. Appetite. 2011;56(2):235-240. doi:10.1016/j.appet.2010.12.011
- Masaki H. Role of antioxidants in the skin: anti-aging effects. J Dermatol Sci. 2010;58(2):85-90. doi:10.1016/j.jdermsci.2010.03.003
- Papaccio F, D Arino A, Caputo S, Bellei B. Focus on the Contribution of Oxidative Stress in Skin Aging. Antioxidants (Basel). 2022;11(6):1121. Published 2022 Jun 6. doi:10.3390/antiox11061121
- Ebrahimzadeh Attari V, Ostadrahimi A, Asghari Jafarabadi M, Mehralizadeh S, Mahluji S. Changes of serum adipocytokines and body weight following Zingiber officinale supplementation in obese women: a RCT. Eur J Nutr. 2016;55(6):2129-2136. doi:10.1007/s00394-015-1027-6
- Rashidinejad A, Birch EJ, Sun-Waterhouse D, Everett DW. Addition of milk to tea infusions: Helpful or harmful? Evidence from in vitro and in vivo studies on antioxidant properties. Crit Rev Food Sci Nutr. 2017;57(15):3188-3196. doi:10.1080/10408398.2015.1099515
- Azzeh FS. Synergistic effect of green tea, cinnamon and ginger combination on enhancing postprandial blood glucose. Pak J Biol Sci. 2013;16(2):74-79. doi:10.3923/pjbs.2013.74.79