Is Chai Tea Good for Weight Loss?

Chai Tea for Weight Loss: Is Chai Tea Good for Weight Loss?

In my career as a personal trainer, I’m often asked by my clients about the impact different foods can have on weight loss.

Today I am answering the question is chai tea good for weight loss?

Chai tea does offer some benefits for weight loss. The tea’s ingredients, including ginger, black pepper, cinnamon, and cloves, may aid digestion, reduce nausea, and prevent bacterial infections.

In addition, chai tea contains a small amount of caffeine which can help curb hunger. The warm and flavourful nature of chai tea can also help reduce cravings for calorie-dense snacks.

Furthermore, the components present in the black tea used to make chai tea may facilitate the breakdown of fat and decrease the calories absorbed from food.

A reliable study highlighted that consuming three cups of black tea daily could prevent undesirable weight gain, including belly fat.

Without further ado, let’s take a deeper look at the health and weight loss benefits of chai tea.

Chai Tea Nutrition

A 238g serving of chai tea contains:

Calories: 4.9kcal
Protein: 0.1g
Fat: 0.1g
Carbohydrates: 1.4g
Caffeine: 47.4mg

Chai tea is a delicious and aromatic tea that is known for its sweet and spicy flavour.

Depending on where you’re from, you might know it as masala chai.

To make chai tea, you combine black tea with ginger and various spices. Some popular spices include cardamom, cinnamon, fennel, black pepper, and cloves.

Unlike regular tea, which is made with water, chai tea is traditionally prepared using a mix of warm water and warm milk. It’s often sweetened to different levels.

Chai lattes are a trendy way to enjoy this tea. You can make them by adding a shot of chai tea concentrate to steamed milk, resulting in a beverage with more milk than a regular cup of chai tea.

You can find chai tea in most cafes, but it’s also easy to make at home from scratch, with premixed tea bags, or using a store-bought concentrate.

Chai Tea Benefits

Here are five health benefits of drinking chai tea:

1. Chai Tea for Weight Loss

Research indicates that compounds in the black tea used for making chai may facilitate fat breakdown and reduce the absorption of calories from foods.

A well-conducted study revealed that consuming three cups of black tea daily might help ward off unwanted weight gain, particularly around the belly.

It’s important to note that these effects are modest and seem to be effective only in the short term.

In addition, animal studies suggest that black pepper consumption might prevent the accumulation of body fat, although the applicability of these findings to humans is not yet clear.

When enjoying chai tea, be sure to be aware of added sugar.

Certain popular chai tea varieties contain significant amounts of added sugar, potentially counteracting the small benefits mentioned earlier.

Additionally, the quantity and type of milk added to the chai tea will contribute to its total number of calories.

2. Chai Tea for Digestion

Chai tea contains cinnamon, cloves, and cardamom, all possessing antibacterial properties that seem helpful in preventing digestive issues caused by bacterial infections.

Black pepper, another chai tea ingredient, also appears to have similar antibacterial properties.

Furthermore, animal studies suggest that black pepper might elevate the levels of digestive enzymes necessary for breaking down foods and supporting optimal digestion.

It’s worth noting that the amount of pepper used in these animal studies was up to five times higher than the average human consumption. Therefore, more research is required before definitive conclusions can be drawn.

3. Chai Tea for Anti-Nausea Effects

Chai tea has ginger as an ingredient, and ginger is well-known for its ability to combat nausea.

Ginger is particularly effective in reducing nausea during pregnancy.

A review of studies involving a total of 1,278 pregnant women found that a daily dose of 1.1–1.5 grams of ginger significantly decreased nausea.

To put this in perspective, this is roughly the amount of ginger typically found in one cup of chai tea.

4. Chai Tea for Blood Sugar Regulation

Ginger and cinnamon, found in chai tea, have shown potential benefits for blood sugar levels.

Research indicates that cinnamon can decrease insulin resistance and fasting blood sugar levels by 10–29%.

Reduced insulin resistance makes it easier for the body to use insulin, helping to move sugar from the blood into cells and thus lowering blood sugar levels.

A recent study administered two grams of ginger powder daily to individuals with type 2 diabetes, revealing a decrease in their blood sugar levels by up to 12%.

Effective doses of ginger and cinnamon generally range from 1–6 grams per day.

However, typical store-bought chai tea bags or those from cafes may not provide these amounts. Preparing the tea from scratch allows you to add a bit more cinnamon and ginger than most recipes suggest for maximum benefits.

It’s also worth noting that chai teas from cafes are often heavily sweetened, potentially negating the blood-sugar-lowering effects of other chai tea ingredients.

For example, a Classic Chai Tea Latte at Starbucks contains 33.2 grams of sugar, with about two-thirds coming from added sugar.

Considering the American Heart Association’s recommendations of keeping daily added sugar intake under 25 grams for women and under 38 grams for men, such a latte could surpass these limits.

For optimal blood-sugar-lowering results, try choosing an unsweetened version.

5. Chai Tea for Heart Health

There is evidence suggesting that chai tea may have positive effects on heart health.

Studies conducted on animals have indicated that cinnamon, a key ingredient in chai tea, could potentially lower blood pressure.

Cinnamon has also demonstrated its ability to reduce total cholesterol, “bad” LDL cholesterol, and triglyceride levels by up to 30% in some individuals.

Although most studies used doses of 1–6 grams of cinnamon per day, which is typically more than what’s found in a standard cup of chai tea, a recent review suggested that doses as low as 120 mg per day might still provide heart-healthy benefits.

Furthermore, various studies propose that the black tea used in chai may contribute to lower blood cholesterol levels.

Most research indicates that consuming four or more cups of black tea per day might slightly reduce blood pressure, and drinking three or more cups per day appears to be associated with an 11% lower risk of heart disease.

However, it’s important to note that not all studies are in complete agreement, and none have specifically investigated the direct impact of chai tea on heart health.

Best Way to Make Chai Tea

Making chai tea at home is quite straightforward, requiring only a few ingredients.

The method provided here is one of the most time-efficient ways to prepare it. The key is to create a chai concentrate in advance and store it in the refrigerator.

To make 16 ounces (474 ml) of chai tea concentrate, you’ll need:

Ingredients

20 whole black peppercorns
5 whole cloves
5 green cardamom pods
1 cinnamon stick
1 star anise
2.5 cups (593 ml) water
2.5 tablespoons (38 ml) loose-leaf black tea
4 inches (10 cm) of fresh ginger, sliced

Directions

Roast peppercorns, cloves, cardamom, cinnamon, and star anise on low heat for around 2 minutes or until fragrant. Remove from heat and let cool.
Grind the cooled spices into a coarse powder using a coffee or spice grinder.
In a large saucepan, combine water, ginger, and ground spices. Bring to a simmer, cover, and let simmer for 20 minutes. Avoid boiling, as it may make the spices bitter.
Stir in the loose-leaf black tea, turn off the heat, and let it steep for around 10 minutes. Then strain.
If you prefer sweetness, reheat the strained mixture with a sweetener of choice, simmer for 5–10 minutes, then cool and refrigerate.
Strain the chai tea concentrate into a sterilised bottle and let it cool before refrigerating. It stays fresh in the fridge for up to one week.
To make a cup of chai tea, stir one part concentrate with one part hot water and one part hot cow’s milk or unsweetened plant milk. For a latte, use one part concentrate to two parts milk. Stir and enjoy.

Is Chai Tea Good for Weight Loss?: Summary

Chai tea can assist in weight management by curbing hunger and promoting fat breakdown, but caution is advised against consuming heavily sweetened varieties.

Opting for unsweetened, homemade chai tea is recommended for maximum benefits.

Chai tea also offers potential health benefits across various aspects.

It may positively impact heart health by potentially reducing blood pressure and cholesterol levels through ingredients like cinnamon and black tea.

Additionally, chai tea might aid in blood sugar control due to the presence of ginger and cinnamon, potentially enhancing insulin sensitivity.

The blend’s ingredients, including ginger, black pepper, cinnamon, and cloves, could alleviate nausea, prevent bacterial infections, and support digestion.

However, as always I must emphasise that there are no miracle foods with magical weight loss powers.

Reaching and maintaining your preferred weight involves consistently balancing the calories you consume with the ones you burn in the long run (calories in versus calories out).

Thanks for checking out is chai tea good for weight loss?

Keep pushing.

Speak soon.

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Danny Barrett is a personal trainer and body transformation specialist, but most of his clients come for his terrible jokes. Here’s how he’s spent twelve years helping people to burn fat without crazy workouts or restrictive diets.