What are the disadvantages of masala chai?

October 27, 2025 •

4 min read

According to one report, nearly two-thirds of Indians consume tea regularly, but few are aware of the potential disadvantages of masala chai when consumed excessively. This article explores the health risks associated with overindulgence, from high sugar and caffeine content to digestive discomfort.

Quick Summary

Excessive masala chai consumption poses several health risks, including increased sugar and caffeine intake, which can lead to weight gain, anxiety, and digestive upset. Spice and milk sensitivities can also cause discomfort.

Key Points

Excessive sugar intake: Many chai recipes and commercial products are loaded with sugar, leading to weight gain, blood sugar spikes, and an increased risk of heart disease.
Caffeine-related side effects: Masala chai contains caffeine from black tea, which can cause anxiety, jitters, insomnia, and headaches if consumed in excess, especially by sensitive individuals.
Digestive issues: High intake of spices and caffeine can trigger heartburn, acid reflux, bloating, and stomach upset in some people.
Interference with medication: Spices like cinnamon and ginger have mild blood-thinning properties and can interact with certain medications, including blood thinners.
Reduced iron absorption: Tannins in black tea can inhibit iron absorption, which is a concern for individuals with iron deficiency.
Lactose intolerance: Chai made with traditional dairy milk can cause digestive problems for those who are lactose intolerant.

Masala chai, a beloved beverage for its aromatic spices and comforting warmth, is enjoyed by millions worldwide. While its ingredients offer several health benefits in moderation, excessive consumption can lead to a variety of drawbacks. Understanding these potential negative effects is crucial for maintaining a balanced and healthy diet. The primary concerns stem from the high levels of sugar, caffeine, and concentrated spices, especially in commercially prepared or heavily sweetened versions.

The Problem with Added Sugar

One of the most significant disadvantages of masala chai, particularly for store-bought concentrates and lattes, is the high amount of added sugar. Many traditional homemade recipes also call for generous portions of sugar or condensed milk, which can negate any potential health benefits from the spices.

Impact on Metabolic Health

Consuming a high-sugar diet, even from a seemingly harmless daily chai habit, is linked to several health issues.

Weight Gain: Sugary drinks are a major source of empty calories, which can contribute to weight gain and obesity over time.
Blood Sugar Spikes: For individuals with insulin sensitivity or diabetes, high sugar content can cause rapid and unhealthy spikes in blood sugar levels.
Cardiovascular Disease Risk: Excessive sugar intake is associated with an increased risk of heart disease and metabolic syndrome.
Dental Issues: Frequent consumption of sugary drinks can lead to an increased risk of tooth decay and cavities.

Caffeine Concerns

Masala chai is made with a black tea base, which contains caffeine. While the caffeine content is generally lower than in coffee, excessive intake can still have adverse effects, especially for sensitive individuals.

Side Effects of High Caffeine Intake

Anxiety and Jitters: Caffeine is a stimulant that can cause nervousness, anxiety, and restlessness, particularly in people sensitive to its effects.
Sleep Disturbances: Consuming caffeine late in the day can interfere with sleep patterns, leading to insomnia or poor sleep quality.
Headaches: While caffeine can sometimes help with headaches, for some people, it can also be a trigger. Withdrawal symptoms from caffeine dependence can also cause headaches.
Increased Heart Rate: In high doses, caffeine can stimulate the heart, leading to an increased heart rate or palpitations.
Dehydration: Caffeine is a diuretic, which can increase urine output and potentially lead to dehydration if not balanced with enough water intake.

Digestive Discomfort from Spices and Other Ingredients

While the spices in masala chai are known for their digestive benefits in moderation, overindulgence can have the opposite effect for some people. Additionally, other components can trigger issues.

Potential Digestive Side Effects

Heartburn and Acid Reflux: The combination of spices and caffeine can increase stomach acid production, which may worsen or trigger symptoms of acid reflux, especially if consumed on an empty stomach.
Bloating and Gas: Spices like ginger and cardamom can cause gas and bloating in sensitive individuals.
Tannins and Iron Absorption: Black tea contains tannins, compounds that can inhibit the absorption of iron. This is a significant concern for those with iron deficiency or anemia, especially if chai is consumed alongside meals.
Lactose Intolerance: Many masala chai recipes use milk. For individuals with lactose intolerance, this can lead to bloating, gas, and digestive distress. Switching to a plant-based milk alternative can mitigate this issue.

Other Health Considerations

Beyond the more common issues, several other factors make excessive masala chai consumption risky.

Medication Interactions

Some of the spices in chai can have pharmacological effects that may interact with prescription medications. For example, ginger contains compounds that can act as mild blood thinners, which could pose a risk for people taking anticoagulant medications. Similarly, cassia cinnamon (the most common type) contains coumarin, a natural blood thinner. It is essential for anyone on chronic medication to consult their healthcare provider about their chai intake.

Allergic Reactions

Some individuals may have allergies to specific spices used in masala chai, such as cardamom or cinnamon. An allergic reaction can manifest in various symptoms, from mild skin irritation to more severe respiratory issues.

Risks During Pregnancy

Health experts often recommend that pregnant women limit their caffeine intake to no more than 200 mg per day. While a cup of masala chai contains less caffeine than coffee, frequent consumption can still exceed this limit. Additionally, some spices, when consumed in large quantities, are advised to be limited during pregnancy.

Comparison Table: Homemade vs. Store-Bought Chai


Feature	Homemade Masala Chai	Store-Bought Chai Concentrate / Latte
Sugar Control	Complete control over the amount and type of sweetener used.	Often contains excessive added sugar, contributing to high calorie intake.
Caffeine Level	Can be controlled by using less black tea or a decaffeinated version.	Caffeine content can be higher and less transparently labeled in some mixes.
Spice Intensity	Customizable to suit personal taste and digestive tolerance.	Pre-made spice blends may be too intense or lack the freshness of whole spices.
Additives	Made with fresh, whole ingredients and without artificial flavors or preservatives.	Can contain additives, preservatives, and high-fructose corn syrup, negatively impacting health.
Preparation Time	Requires more time and effort to prepare.	Quick and convenient, but often at the cost of nutritional quality.

Conclusion: The Importance of Moderation

While masala chai offers many benefits derived from its spices and antioxidants, these advantages are tied to moderate and mindful consumption. The most significant disadvantages stem from excess sugar, high caffeine intake, and potential digestive irritation or drug interactions. The key is to be mindful of your body's response and to prefer homemade, low-sugar versions whenever possible. For those sensitive to caffeine, opting for decaffeinated or herbal varieties is a prudent choice. By practicing moderation and awareness, you can continue to enjoy the comforting ritual of masala chai without tipping the scales toward adverse health effects. For further reading on dietary guidelines and healthy beverage choices, consult reputable health organizations like the American Heart Association.

Frequently Asked Questions

Yes, excessive consumption of masala chai can cause digestive problems. The caffeine can increase stomach acid, leading to heartburn, while concentrated spices and dairy can cause bloating or upset stomach in sensitive individuals.

Many masala chai recipes and especially pre-made concentrates and lattes have very high levels of added sugar. This can lead to weight gain and negatively impact metabolic health if consumed regularly.

The caffeine in masala chai can cause side effects such as anxiety, restlessness, insomnia, headaches, and increased heart rate, particularly when consumed in large quantities or by caffeine-sensitive people.

While generally safe in moderation, daily consumption can be risky if it involves high amounts of sugar and caffeine. Those with certain health conditions or sensitivities should be cautious and monitor their intake.

To minimize the downsides, prepare homemade masala chai to control sugar and spice levels, opt for decaffeinated tea, and choose a milk alternative if you are lactose intolerant. Moderation is key.

The spices in masala chai are generally safe in moderate culinary amounts. However, in high doses, some spices like ginger and cinnamon can have blood-thinning effects or interact with medications. Allergic reactions are also possible.

Yes, the tannins found in black tea, which is the base for masala chai, can interfere with your body's ability to absorb iron. It is best to avoid drinking chai with iron-rich meals if you have concerns about iron deficiency.