In fact, a review of studies conducted on a total of 1,278 pregnant women found that a daily dose of 1.1–1.5 grams of ginger significantly reduced nausea ( 19). Ginger seems especially effective at reducing nausea during pregnancy. However, it’s best to steer clear of heavily sweetened, store-bought varieties.Ĭhai tea contains ginger, which is well-known for its anti-nausea effects ( 17, 18).
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Summary: The cinnamon and ginger found in chai tea may help increase insulin sensitivity and reduce blood sugar levels. This latte alone could max out that limit ( 16).įor the best blood-sugar-lowering results, opt for an unsweetened version. The American Heart Association (AHA) recommends women keep their intake of added sugar under 25 grams per day, and men keep their intake under 38 grams per day. In fact, a 12-ounce (360-ml) nonfat milk chai latte at Starbucks contains over 35 grams of sugar, and about two-thirds of that comes from added sugar ( 14, 15). It’s also important to note that, unlike home-brewed chai tea, varieties prepared in cafés are often heavily sweetened, which would likely negate the blood-sugar-lowering benefits of the other ingredients in chai tea. That way, you can add slightly more cinnamon and ginger than most recipes call for. To get the most benefits, try preparing the tea yourself from scratch. Such doses are more than what you can expect to get from store-bought chai tea bags, or a cup prepared by your local barista. Studies report that effective ginger and cinnamon doses tend to range from 1–6 grams per day. This can help lower blood sugar levels.Ī recent study gave two grams of ginger powder per day to people with type 2 diabetes, and found it helped lower their blood sugar levels by up to 12% ( 13). Lower insulin resistance makes it easier for your body to use insulin to escort sugar out of your blood and into your cells. That’s because it contains ginger and cinnamon, both of which may have beneficial effects on blood sugar levels.įor instance, studies show that cinnamon may reduce insulin resistance and fasting blood sugar levels by 10–29% ( 9, 10, 11, 12). However, studies that directly investigate the effects of chai tea are needed.Ĭhai tea may contribute to better blood sugar control. Summary: Chai tea contains cinnamon and black tea, both of which may help reduce blood pressure and cholesterol levels. Thus, more research is needed before strong conclusions can be made ( 8). However, not all studies are unanimous, and none have investigated the direct effect of chai tea on heart health. What’s more, drinking three or more cups of black tea per day seems to be linked to an 11% lower risk of heart disease ( 6, 7). Most research has observed that drinking four or more cups of black tea per day may slightly reduce blood pressure levels. Several studies also suggest that the black tea used to make chai tea may contribute to lower blood cholesterol levels ( 4, 5).
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However, a recent review reported that doses of as little as 120 mg per day may be sufficient to offer these heart-healthy effects ( 2). Most studies used doses of 1–6 grams of cinnamon per day, which is generally more than you’d find in your typical cup of chai tea. In some individuals, cinnamon has been shown to help reduce the levels of total cholesterol, “bad” LDL cholesterol and triglycerides by up to 30% ( 3).
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There’s evidence that chai tea may be good for the health of your heart.Īnimal studies have shown that cinnamon, one of the main ingredients in chai tea, may lower blood pressure ( 1, 2). It can be consumed in various forms and may provide a variety of health benefits. Summary: Chai tea is traditional Indian milky tea made from a blend of black tea, ginger and other spices.
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What’s more, chai tea has been linked to a variety of health benefits. People make these by adding a shot of chai tea concentrate to steamed milk, which produces a beverage containing more milk than you would find in a typical cup of chai tea.Ĭhai tea can be purchased in most cafés, but is also easy to make at home, either from scratch, premixed tea bags or a store-bought concentrate. It also tends to be sweetened to varying degrees.Ĭhai lattes are another popular way to consume the tea. Unlike regular tea, which is brewed with water, chai tea is traditionally brewed using both warm water and warm milk. The most popular spices include cardamom, cinnamon, fennel, black pepper and cloves, although star anise, coriander seeds and peppercorns are other well-liked options. However, for the purpose of clarity, this article will use the term “chai tea” throughout.Ĭhai tea is made from a combination of black tea, gingerand other spices. Chai tea is a sweet and spicy tea renowned for its fragrant aroma.ĭepending on where you come from, you may recognize it as masala chai.