Your Coffee Shop Chai Latte Isn’t as Healthy as You Think It Is, According to New Findings

Chai tea has become a mainstay at coffee shops, from big chains to small indie houses. But the spiced drink, which originated in India, has a health halo surrounding it. Unfortunately, the chai most people sip in the United States isn’t anywhere near the traditional drink, both in taste and health benefits.

That’s the major takeaway from a new Consumer Reports report breaking down the origins of chai, as well as what you usually end up having today. Dietitians stress that health-conscious fans of warm beverages don’t need to avoid chai lattes entirely, but note that it’s important to at least be aware of what you’re drinking.

Here’s what chai latte fans in America need to know.

What is chai?

While it’s usually called chai tea in the U.S., that name is technically redundant, says Meherwan Irani, five-time James Beard nominated chef and owner of the Chai Pani Restaurant Group. “Chai” is the Hindi word for tea, so calling the drink chai tea is basically like saying “tea tea.” Instead, saying chai, chai latte, or masala chai is more accurate.

Traditional chai is a mix of black tea leaves and spices (usually black pepper, cardamom, cinnamon, cloves, ginger, and star anise) with milk and sweetener. But the chai most Americans buy in stores isn’t the same. “Most coffee shops don’t brew their chai,” Irani says. “They heat milk and add a syrup concentrate.”

But traditional chai can support health. “Traditional masala chai is made with black tea and milk, and simmered with many spices that give it a wonderful aroma,” says  Nancy Oliveria, RD, manager of the nutrition and wellness service at Brigham and Women’s Hospital. “Both black tea and the spices have antioxidant and anti-inflammatory properties, which are beneficial to health.”

Is the American version of chai unhealthy?

It’s not ideal from a health standpoint. The biggest sticking point for dietitians with American versions of chai is the sugar content. While traditional chai may promote healthy digestion and regulate blood sugar levels, once higher levels of sugar are added, “many of these benefits disappear,” says Gabby Headrick, PhD, assistant professor in the Department of Exercise and Nutrition Sciences at the George Washington University Milken Institute School of Public Health.

Related: What Is Chai and How to Make It

For example, the popular Tazo Classic Chai Latte concentrate mix contains 24 grams of added sugar per serving and a grande chai latte from Starbucks has 42 grams of sugar. “Masala chai usually contains sweeteners of honey or sugar, but not likely as much as what is added to chai tea lattes, such as those found in coffee shops and chai tea latte mixes,” Oliveria says. “The ingredients of these lattes contain black tea, milk, and sugar, but instead of actual spices may use ‘natural’ or artificial flavorings, so the health benefits may not be the same.”

Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy calls coffee shop chai tea lattes “a distant cousin of traditional masala chai.”

“The main concern with the added sugar in chai tea lattes is its impact on health when consumed in excess,” Keatley says. “High sugar intake can contribute to weight gain, increased risk of type 2 diabetes, and dental problems. It can also lead to energy crashes later in the day.”

The American Heart Association recommends limiting your added sugar intake to no more than about 24 grams per day for women and 36 grams per day for men, Headrick points out — and Americanized versions of chai often match or exceed that.

How to make real chai

Irani says that traditional chai takes time to create. “Indian chai is brewed slowly with milk, tea leaves, and whole spices,” he says. That process includes carefully reducing the milk to encourage the tea leaves to steep their flavors, creating a rich mixture. “It’s a thoughtful ritual,” he says, noting that it takes about 45 minutes to make his restaurant group’s chai.

“It’s not dunking a tea bag in hot water or something you whip up,” Irani says. “Making chai demands your attention. And the ingredients really matter.”

If you enjoy having the Americanized version of chai, dietitians say you’re fine to keep having it occasionally. But if health is a concern, asking for less syrup and pairing it with a balanced meal or snack is a good idea, Keatley says. “Moderation is key,” he says. “I recommend treating it as an occasional indulgence rather than a daily habit.”

Read the original article on Food & Wine