Is Chai a Herbal Tea? Key Differences Explained

Last Updated on January 1, 2025 by Helena Akter

Ever wondered, “Is chai a herbal tea?”. Well, you’re not alone! Many people confuse chai with herbal teas because of its rich flavors and natural ingredients. But the truth is different.

Chai is not a herbal tea. It’s made from black tea, not herbs. This means it has caffeine and goes through a different process. On the other hand, herbal teas are made from herbs, spices, or roots and don’t go through any special process.

That’s the quick answer! To understand the difference better, we’ll talk about what sets chai and herbal teas apart. We’ll also discuss where chai came from. Plus, you’ll learn about chai’s benefits for your health and any possible problems.

Key Takeaways

• Chai tea is not an herbal tea: While chai may seem similar to herbal tea, it’s brewed from black tea, not herbs. Black tea gives it a strong, rich flavor, while herbal teas use dried herbs or spices and lack caffeine.
• Originated in India: Chai has deep roots in Indian culture, dating back over 5,000 years. Originally used in Ayurvedic medicine, it was later combined with black tea during British colonization to form masala chai.
• Health Benefits: The spices in chai, like ginger and cinnamon, may help with digestion, improve mood, and support heart health. However, sugary versions can reduce these benefits.
• Caffeine and Side Effects: Chai contains caffeine, which can help with alertness. However, too much caffeine may cause restlessness, anxiety, or affect sleep.

What is Chai?

Chai simply means “tea” in languages like Urdu and Hindi. However, in the Indian subcontinent, “chai” usually refers to a particular type of black tea. 

This tea is commonly brewed with water and milk, and sweetened with sugar or honey. In many regions, including India, spices like cinnamon, cardamom, and ginger are often added. This creates what’s known as “masala chai,” or spiced tea. 

In the U.S., the word “chai” typically refers to this spiced version, but it always has a black tea base with rich, warming flavors.

Is Chai a Herbal Tea?

No, chai is not herbal tea. Chai is made from black tea, which goes through full oxidation, giving it a strong flavor and dark color. 

On the other hand, herbal teas, such as those made from rose, mint, or chamomile, don’t involve oxidation. They use dried or fresh spices, herbs, or roots and don’t contain any real tea leaves. 

In addition, there are many different herbal teas to choose from. So, while chai has a bold, rich taste, herbal teas provide a lighter, more natural flavor from their plant ingredients.

What is the Difference Between Chai and Herbal Tea?

Let’s explore the key differences between chai and herbal tea in more detail.

Origin of Chai

Chai originated in India more than 5,000 years ago. It emerged as a blend of spices such as ginger, cardamom, and cinnamon. Initially, it was part of Ayurvedic medicine, used to help with digestion and circulation, without any tea leaves. 

In the 1800s, when the British colonized India, they introduced black tea, which was later combined with the traditional spices, milk, and sugar. This version, called masala chai, became an important part of Indian culture. 

Though chai has changed over time with different variations, its deep ties to daily life and tradition have remained. In fact, in 2022, people around the world drank about 6.7 billion kilograms of tea. By 2025, this number is expected to increase to 7.4 billion kilograms.

What Herbs in Chai Tea?

At its core, chai is a flexible drink and the key herbs are ginger and mint. Mostly, people use spices like cardamom, cloves, and pepper combined to create its warm, spicy flavor. 

That said, the basic ingredients are usually black tea, milk, sugar, and a blend of warming spices. While there are many versions, the herbs and spices give chai its special taste. Some of them are —

1. Ginger – This root adds a spicy, warming bite.
2. Mint — Gives it a refreshing twist with a cool, crisp flavor that contrasts with the warmth of traditional chai.
3. Cinnamon – Often used in sticks or chips, cinnamon gives the tea a sweet and earthy flavor.
4. Cardamom – Known for its sweet and citrusy notes, cardamom adds a rich, complex taste.
5. Cloves – These have a strong flavor that adds warmth to the mix.
6. Pepper – Some blends use black pepper for an extra hint of heat.

Different recipes may focus more on one herb or spice than another. 

For example, chai with more ginger suits those who like a bolder, spicier taste. On the other hand, a chai heavy on cinnamon is milder and sweeter. Some newer blends even include cayenne for extra heat, though this is less traditional.

Chai Tea Benefits and Side Effects

Chai tea is undoubtedly a popular beverage. However, it has both benefits and some potential side effects that are worth knowing.

Benefits of Chai Tea

Though chai itself isn’t directly tied to specific health benefits, the spices and ingredients used in it can help support overall health.

Improve Your Mood

Drinking tea could help improve your mood. That’s because it contains natural compounds like theanine and polyphenols. These compounds are known to promote relaxation and may reduce stress. 

Cinnamon, found in some teas, might also have mood-lifting benefits. However, more research is needed to understand how these ingredients affect mood and mental health.

Support Blood Sugar Control

You can drink unsweetened chai to regulate your blood sugar levels. The ginger and cinnamon in chai could reduce insulin resistance. Thus, it becomes easier for your body to move sugar from your blood into your cells. 

When insulin works well, it helps keep blood sugar under control. Besides, you can eat nucleic acid-rich foods like Pistachios with unsweetened chai to manage blood sugar.

Reduce the Risk of Heart Disease

A 2019 study in the International Journal of Health Sciences found that black tea might help lower blood pressure and improve heart health.

Another 2019 study in Trends in Food Science & Technology showed that drinking about two cups of green tea without milk or sugar could also lower the risk of heart disease.

However, drinking too much sugar can raise blood pressure and cause inflammation. Ultimately, it’ll increase the risk of heart problems. Adding sugar to chai might reduce its health benefits. In fact, café-made or store-bought chai often has more sugar than homemade chai.

The American Heart Association says that women should have no more than 25 grams of added sugar each day, and men should have no more than 36 grams. It’s good for your heart.

Reduce Nausea

Chai tea might help reduce nausea because of what’s in it. Ginger, which is often in chai, is known to help with nausea.

Studies of 1,278 pregnant women showed that eating 1.1 to 1.5 grams of ginger a day helped to reduce nausea a lot. That’s about the amount of ginger in a normal cup of chai.

Improve Brain Function

Drinking tea regularly might help your brain work better. Some studies have shown that tea can reduce anxiety and improve memory and focus. Plus, a study from 2022 found that people who drank tea were better able to pay attention, especially when doing specific tasks.

Cinnamon, which is in many teas, has bioactive substances that might help prevent Alzheimer’s disease.

Side Effects Of Chai Tea

Drinking too much chai tea is mainly a concern because of the caffeine in it. Caffeine can make you feel more awake, but drinking too much can cause problems. 

Too much caffeine can stop your body from absorbing iron, which can lead to nutrient deficiencies. It can also make you feel more 

• Stressed
• Anxious
• Restless
• Unable to sleep
• Have heartburn
• Get headaches

Over time, you might get used to caffeine, which can make it hard to stop drinking it. If you do stop, you might have withdrawal symptoms. Plus, pregnant and breastfeeding women should drink less caffeine, following their doctor’s advice.

Is Chai Tea Good for Weight Loss?

Yes, chai tea can help you lose weight in a few ways. It’s usually made with milk, which makes you feel full for longer and stops you from eating too much. The black tea in chai might also help burn fat and absorb fewer calories.

Some studies suggest that drinking 3 cups of black tea regularly may help prevent weight gain, especially around the belly.

However, these effects are small and tend to be short-term. Watch out for sugar in store-bought chai, as many versions are loaded with it, which can undo any benefits. The type of milk matters too. 

See, a homemade chai with skim milk has about 60 calories, but a chai from a café could have up to 180. So, for the best results, stick to unsweetened, homemade chai tea.

Is Chai Tea Good for Your Stomach?

Yes, chai tea can help with digestion. If you often experience bloating or indigestion, drinking chai after meals may ease your discomfort. The common spices in chai, like ginger, fennel, and mint, are well-known for aiding digestion.

A study in the Journal of Food Science & Nutrition highlights that ginger may reduce IBS symptoms and soothe stomach cramps. Also, it can ease pressure in the digestive system, and prevent bloating and indigestion.

Black pepper, another common chai ingredient, has antibacterial qualities that may guard against bacterial digestive issues. Research also suggests black pepper can improve digestive enzyme production, helping the body break down food more effectively.

Mint, frequently used in chai, also promotes healthy digestion. Studies from the Digestive and Liver Disease Journal and the Journal of Clinical Gastroenterology found that peppermint oil, taken for 2 to 4 weeks, greatly improved IBS symptoms.

Is Chai Good for You?

Yes, chai can be good for you due to its combination of black tea and spices like ginger, cinnamon, and cardamom, which may offer various health benefits. These ingredients can help digestion, reduce inflammation, and help protect against diseases like heart disease and diabetes.

Besides, chai contains l-theanine, an amino acid that promotes calmness, focus, and better sleep. When combined with the caffeine in black tea, it can improve alertness without causing jitters.

Some chai varieties, like “Golden Chai,” include turmeric. Turmeric is known for its anti-inflammatory properties and may help relieve joint pain and headaches.

However, watch out for store-bought chai mixes, which often contain a lot of sugar. Too much sugar can cancel out many of chai’s health benefits and even increase anxiety or cause energy crashes. 

For the healthiest option, choose traditional chai with less sugar.

Does Chai Tea Have Caffeine?

Yes, chai tea has caffeine, but the amount can change. It depends on how long you steep the tea and if you use a strong version.

• Better-quality tea leaves usually have more caffeine. 
• Also, using more tea leaves makes tea stronger. Chai is usually made with black tea, which has more caffeine than green or white tea.
• The longer and hotter you steep chai, the more caffeine you get. Temperature and steeping time are important for how much caffeine is in your tea. 

A cup of chai usually has 40 to 60 milligrams of caffeine like Prana Chi, but some kinds can have 20 to 100 milligrams.

Final Words

So, is chai a herbal tea? In short, chai is not a herbal tea. While both chai and herbal teas are popular, they’re quite different. 

Chai is made from black tea leaves, which contain caffeine and go through oxidation. On the contrary, herbal teas are made from spices, herbs, or roots and contain no tea leaves. 

If you’re looking for a tea with caffeine and warming flavors, chai is a great choice. As you enjoy your cup, remember that traditional chai offers more benefits than sugar-heavy store-bought versions.

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