Green tea, matcha, rooibos… There is no shortage of healthy hot drinks, and their virtues are increasingly recognized, particularly thanks to their richness in antioxidants. Among these health drinks, there is a little-known tea, but which can effectively regulate blood sugar levels. But be careful how you prepare it! Like store-bought matcha lattes which can contain added sugars, the traditional preparation of this tea could also cause a spike in blood sugar levels. And it’s a shame, because the latter has exceptional nutritional qualities, in particular for balancing sugar levels, precisely.
Chai, an “anti-glycemic” cocktail of spices
Chai, originally from India, is traditionally made from a blend of black tea and spices such as cinnamon, ginger and cardamom. Although it is prepared in the classic way with milk and sugar, it is crucial to adapt the recipe for maximum impact on health.
Dietician Alexandra Murcier emphasizes the intrinsic richness of this tea. “It is a tea that is very rich in antioxidants, particularly polyphenols. Antioxidants help fight oxidative stress and slow down cellular aging“.
But it’s the spices that make all the difference for blood sugar:
- Cinnamon : “In the chai recipe, we often find cinnamon, which is a spice that has the ability to balance blood sugar and reduces insulin sensitivity. confirms the dietitian;
- Ginger : “It is an interesting condiment for the digestive system, it improves our digestion” ;
- Cardamom : “It promotes the secretion of digestive enzymes“.
Furthermore, these spices offer an anti-oxidant and anti-inflammatory effect. As Alexandra Murcier explains, the anti-inflammatory effect of tea is interesting for “reduce the risk of developing certain pathologies and limit certain chronic pain“.
Choose a preparation without sugar or dairy products
You have understood: the preparation method is the key to transforming chai from a comforting and caloric drink into a real health ally. To benefit from its virtues without suffering the disadvantages of a blood sugar spike, Alexandra Murcier advises taking it only with spices, without sugar and milk. “Prefer water or unsweetened vegetable milk instead of cow’s milk” she recommends.
Chai then becomes a comforting hot drink, with a relaxing effect.
Additionally, chai naturally contains less caffeine than matcha. Caffeine, according to the specialist, allows a gentle stimulation of concentration, gentler than with coffee. “Less exciting, this drink provides more relaxing effects. It is therefore particularly recommended for people sensitive to caffeine or for those looking for a relaxing break without agitation.
Choosing your chai wisely (and when to drink it)
As with any health drink, the quality of the ingredients is essential to get the most out of it.
“For quality chai, it is best to avoid powdered or ground blends as well as instant blends, which may contain hidden sugars. A good chai contains whole tea leaves as well as whole spices. reminds our expert.
And for a change, “We can also recommend matcha, which is rich in antioxidants, or rooibos, which does not contain theine and therefore does not block iron absorption.
One last important tip: although these drinks are excellent for your health, black tea (chai base) and green tea (matcha) contain tannins which block iron absorption. “If you have low iron levels, you should avoid consuming it at the end of a meal. concludes Alexandra Murcier.