Chai tea is a warm beverage made by mixing black tea with milk and spices such as cardamom, cinnamon, ginger, and cloves to produce an aromatic cup that provides both comfort and spicy sweetness in equal measures. Perfect for fall and winter drinks alike, chai has become increasingly popular at coffee shops of all kinds; from large chains to independent businesses. While many enjoy this comforting beverage, many may not realize its healthful qualities.

Consumer Reports notes that most chai is made with black tea, which is rich in antioxidants that help to combat free radicals in the body that contribute to premature aging and chronic illnesses such as heart disease, diabetes and dementia. Furthermore, black tea contains the amino acid L-theanine, which has been shown to increase focus, alertness, mood improvement and sleep hygiene.

Though chai offers numerous health advantages, its version typically consumed in the US could be lacking some vital nutrients and contain more sugar than a traditionally prepared cup. Chai lattes sold by coffee shops like Starbucks do not follow tradition but are instead made using presweetened concentrates or powdered creamerlike blends that contain added sweeteners for convenience and speed; unfortunately these products tend to contain excessive calories and added sugars that might compromise its benefits.

Traditional chai, when properly prepared, contains protein from dairy (usually cow’s) milk as well as healthy fats from coconut oil, nutmeg and ginger. Furthermore, turmeric provides potency anti-inflammatory benefits linked to decreased joint pain and arthritis risk as well as other benefits.

Tea sold in the United States typically has much less protein and fat than it did traditionally. A typical cup from a cafe or premade concentrate or powder typically contains around 100 calories and 10 grams (about two 1/2 teaspoons) of sugar.

Making healthier chai can be relatively straightforward and effortful, however. The best option is to make it yourself using whole milk, unsweetened tea leaves and a pinch of sugar or sweetener; adding ground ginger or cinnamon adds additional flavor. You could even replace black tea with caffeine-free alternatives like rooibos for caffeine reduction and plant-based milk for dairy free options; for those wanting something lower-sugar option try purchasing options labeled lower sugar or that include natural sweeteners such as stevia or sucralose as these will contain lower sugar amounts than their counterparts would normally contain.