Side Dish
Masala Chai
Substitutions: Ginger- You can use 1-2 tsp of ground ginger powder instead of fresh ginger Tea leaves- Avoid green tea leaves. Masala chai is best enjoyed made with black tea leaves for proper flavor and color. Sweetener- For a traditional touch, you can use jaggery, an unrefined cane sugar that adds a deeper, caramel-like flavor that pairs well with chai Health Benefits: Chai Masala (spices) The combination of cardamom, cloves, cinnamon, black peppercorn, and ginger in masala chai provides a blend of polyphenols and bioactive compounds that support digestion, reduce inflammation, and offer modest benefits for blood sugar regulation. These spices contain antioxidants that may help decrease the formation of advanced glycation end products, which are linked to inflammation and poor glycemic control. Cinnamon and ginger have been associated with small improvements in fasting glucose, insulin levels, and overall glycemic markers in people with type 2 diabetes, while black pepper can enhance the absorption of certain beneficial compounds. Although these spices do not cure diabetes, including them as part of a balanced diet may support better metabolic health for individuals managing the condition. Black Tea Leaves Black tea is rich in polyphenols, including theaflavins and thearubigins, which can help slow carbohydrate digestion by inhibiting enzymes like α‑amylase and αglucosidase. This slows the release of glucose into the bloodstream and can help reduce postmeal blood sugar spikes, an important benefit for people with diabetes. Studies also show that black tea may improve insulin sensitivity and support better overall glycemic control when consumed regularly without added sugars. Including black tea as part of a daily routine can therefore offer a small but meaningful metabolic advantage for individuals managing diabetes. References: Johns Hopkins Patient Guide to Diabetes. Spice it Up, It May Help Your Blood Glucose. Garza MC, Pérez-Calahorra S, Rodrigo-Carbó C, et al. Effect of Aromatic Herbs and Spices on the Glycemic Profile in Type 2 Diabetes Subjects. Nutrients. 2024. Butacnum A, Chongsuwat R, Bumrungpert A. Black tea consumption improves postprandial glycemic control in normal and pre‑diabetic subjects. Asia Pac J Clin Nutr. 2017. Isono Y, Watanabe H, Kumada M, et al. Black tea decreases postprandial blood glucose levels in healthy humans and contains high‑molecular‑weight polyphenols that inhibit α‑glucosidase and α‑amylase. Functional Foods in Health and Disease. Published May 11, 2021.
Source: Live Tula Meal Planner
1 steps, about 15 minutes
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01Add the water to a small saucepot and heat over medium to high heat until small bubbles begin to form. 2. Lightly crush the cardamom, cloves, cinnamon, peppercorns, and sliced ginger using a mortar and pestle. This helps release their flavor but is optional. 3. Add the crushed spices, ginger, and black tea leaves to the pot. Bring to a boil over medium to high heat. Stir a few times and let it boil until the tea darkens, about 2 to 3 minutes. 4. After about 5 minutes of total heating time, pour in the milk. Use a ladle or cup to aerate the chai by scooping and pouring it back from a height several times. 5. Bring the chai to a full boil. Watch closely to prevent it from boiling over. If it starts to rise, lift the pot off the heat to settle it, then return it to a gentle boil. If the color looks light, add 1 more teaspoon of tea leaves and boil for up to 3 more minutes. 6. Prepare your mugs with a sweetener. 7. Strain the hot chai through a fine-mesh strainer into a teapot or directly into mugs. 8. Pour the chai into mugs from a slight height for a smooth texture. Serve immediately.
Substitutions: Ginger- You can use 1-2 tsp of ground ginger powder instead of fresh ginger Tea leaves- Avoid green tea leaves. Masala chai is best enjoyed made with black tea leaves for proper flavor and color. Sweetener- For a traditional touch, you can use jaggery, an unrefined cane sugar that adds a deeper, caramel-like flavor that pairs well with chai Health Benefits: Chai Masala (spices) The combination of cardamom, cloves, cinnamon, black peppercorn, and ginger in masala chai provides a blend of polyphenols and bioactive compounds that support digestion, reduce inflammation, and offer modest benefits for blood sugar regulation. These spices contain antioxidants that may help decrease the formation of advanced glycation end products, which are linked to inflammation and poor glycemic control. Cinnamon and ginger have been associated with small improvements in fasting glucose, insulin levels, and overall glycemic markers in people with type 2 diabetes, while black pepper can enhance the absorption of certain beneficial compounds. Although these spices do not cure diabetes, including them as part of a balanced diet may support better metabolic health for individuals managing the condition. Black Tea Leaves Black tea is rich in polyphenols, including theaflavins and thearubigins, which can help slow carbohydrate digestion by inhibiting enzymes like α‑amylase and αglucosidase. This slows the release of glucose into the bloodstream and can help reduce postmeal blood sugar spikes, an important benefit for people with diabetes. Studies also show that black tea may improve insulin sensitivity and support better overall glycemic control when consumed regularly without added sugars. Including black tea as part of a daily routine can therefore offer a small but meaningful metabolic advantage for individuals managing diabetes. References: Johns Hopkins Patient Guide to Diabetes. Spice it Up, It May Help Your Blood Glucose. Garza MC, Pérez-Calahorra S, Rodrigo-Carbó C, et al. Effect of Aromatic Herbs and Spices on the Glycemic Profile in Type 2 Diabetes Subjects. Nutrients. 2024. Butacnum A, Chongsuwat R, Bumrungpert A. Black tea consumption improves postprandial glycemic control in normal and pre‑diabetic subjects. Asia Pac J Clin Nutr. 2017. Isono Y, Watanabe H, Kumada M, et al. Black tea decreases postprandial blood glucose levels in healthy humans and contains high‑molecular‑weight polyphenols that inhibit α‑glucosidase and α‑amylase. Functional Foods in Health and Disease. Published May 11, 2021.
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