Chai lattes have woven themselves into the fabric of coffee culture, becoming a cozy favorite for tea lovers and caffeine aficionados alike. What began as a humble, spiced tea from India has now transformed into a mainstream beverage that graces the menus of coffee chains from coast to coast. But while chai might carry a health halo, there’s more to your cup of cinnamon, cardamom, and clove than meets the eye. In fact, recent findings suggest your go-to chai latte might not be as healthy as you think.
In the U.S., the term “chai tea” is commonly used, though linguistically redundant. “Chai” actually means “tea” in Hindi, so when you say “chai tea,” you’re essentially saying “tea tea.” What you’re really after is a “chai latte” or “masala chai,” a fragrant, spiced beverage made from black tea, milk, and a medley of aromatic spices like cinnamon, ginger, cloves, and cardamom.
Traditional masala chai has deep roots in India, where it’s brewed with care—simmering spices, milk, and tea together to create a flavorful, warming drink that’s both comforting and health-boosting. The spices themselves are rich in antioxidants and possess anti-inflammatory properties, giving your body a little extra love with each sip. But despite the health benefits of the traditional drink, many chai lattes in American coffee shops fall short of their authentic counterpart.
Here’s the catch: most chai lattes you find in U.S. coffee shops aren’t actually brewed from scratch. Instead, they rely on concentrated syrup or pre-made chai mixes, often filled with artificial flavors and sweeteners. This is a far cry from the traditional brewing process where spices and tea leaves are steeped over time, creating a richer, more nuanced flavor profile.
Meherwan Irani, a five-time James Beard-nominated chef, explains that most modern chai drinks are simplified versions of the complex, spiced brew. “Most coffee shops don’t brew their chai,” says Irani. “They heat milk and add a syrup concentrate.” While convenient, this shortcut means you’re missing out on the full health benefits of freshly brewed masala chai.
The main issue with the American version of chai? Sugar, sugar, and more sugar. In traditional chai, sweeteners like honey or a small amount of sugar are used, but nothing close to the excessive amounts that find their way into the chai lattes served at coffee shops. For example, a typical Tazo Classic Chai Latte concentrate contains a whopping 24 grams of added sugar per serving, and a grande chai latte from Starbucks clocks in at 42 grams. That’s more than the American Heart Association’s recommended daily sugar intake—24 grams for women and 36 grams for men.
According to dietitians, high sugar content can outweigh the benefits that traditional chai might offer. While the spices in masala chai may aid digestion and help regulate blood sugar, the added sugars in chai lattes negate these positive effects. “When you add a ton of sugar, many of these benefits disappear,” says Gabby Headrick, PhD, Assistant Professor at George Washington University.
So, does this mean you should abandon chai lattes altogether? Not necessarily. If you enjoy the drink, it’s perfectly fine to indulge occasionally. However, if health is a priority, moderation is key. Dietitians recommend scaling back on the syrup or ordering a smaller size if you’re craving that spiced beverage. Pairing your chai with a balanced meal or snack can also help offset the sugar rush.
The biggest health concern with chai lattes is their sugar content. “Excessive sugar intake can lead to weight gain, increase the risk of type 2 diabetes, and even harm your dental health,” says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. Plus, that sugar spike can lead to a dreaded energy crash later in the day.
For those who want to savor an authentic chai experience, it’s worth the effort to brew it from scratch. Traditional Indian chai takes time and attention, but it’s worth it. Irani suggests simmering the milk slowly with the tea leaves and spices to extract maximum flavor. “Making chai is a thoughtful ritual,” he says. “It’s not just dunking a tea bag in hot water. The ingredients really matter.”
If you’re looking to recreate this experience at home, try your hand at making chai from scratch. Use fresh spices like cinnamon sticks, cardamom pods, and whole cloves, and brew your tea with care. You’ll not only enjoy a richer, more authentic flavor, but you’ll also benefit from the full spectrum of health benefits that the traditional drink offers.
Chai lattes can still be part of your beverage rotation, but it’s important to approach them with awareness. While the Americanized version of this drink may lack the health benefits of its traditional counterpart, it can still be enjoyed occasionally—just remember to ask for less syrup and balance it with a wholesome meal. If health is your primary concern, consider trying a more authentic version made from scratch or enjoy it in moderation as a treat rather than a daily habit.
Indulging in a chai latte now and then is perfectly fine, but next time you find yourself ordering one, consider the sugar content—and think of the spices that make this drink truly special!
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