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Benefits of Vanilla Extract and Vanilla Beans and Tea

August 21, 2021
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Vanilla extract is a solution made by macerating and percolating vanilla pods in a solution of ethanol and water. It is considered an essential ingredient in many Western desserts, especially baked goods like cakes, cookies, brownies, and cupcakes, as well as custards, ice creams, and puddings.[rx] Although its primary flavor compound is vanillin, the pure vanilla extract contains several hundred additional flavor compounds, which are responsible for its complex, deep flavor.[rx] By contrast, the artificial vanilla flavor is solely made up of artificially derived vanillin, which is frequently made from a by-product of the wood pulp industry.[rx] Because of the way that vanilla extract is made (i.e. by macerating naturally brown vanilla beans in alcohol), there is no possible way for it to be colorless or clear. Therefore, any clear vanilla flavoring is artificial.[rx]

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Vanilla is among the most popular flavoring agents in the world. It’s favored for its pleasing taste and calming aroma.

Vanilla is extracted from the mature pods of certain orchids, commonly the Vanilla planifolia. Currently, Madagascar produces around 75% of the world’s vanilla. It’s also produced in China, Indonesia, Papua New Guinea, and Mexico (rx).

Vanilla extract and vanilla beans are used in food, perfumes, and pharmaceutical products. It’s among the top three most expensive spices in the world, alongside saffron and cardamom (rx).

In addition to its versatility and importance in the culinary world, vanilla extract and beans may benefit your health. However, research is limited, and most studies focus on its specific compounds.

Nutrition Facts Sources include: USDA

Amount Per 
Calories 288
% Daily Value*
Total Fat 0,1 g 0%
Saturated fat 0 g 0%
Cholesterol 0 mg 0%
Sodium 9 mg 0%
Potassium 148 mg 4%
Total Carbohydrate 13 g 4%
Dietary fiber 0 g 0%
Sugar 13 g
Protein 0,1 g 0%
Vitamin C 0% Calcium 1%
Iron 0% Vitamin D 0%
Vitamin B-6 0% Cobalamin 0%
Magnesium 3%

This article lists 6 potential benefits of vanilla extract and vanilla beans.

Benefits of Vanilla Extract and Vanilla Beans and Tea

1. Rich in vanillin

Vanillin is a phenolic plant compound found in vanilla extract and beans. It’s the most researched component of vanilla. Synthetic vanillin is also produced in labs in China, France, and the United States (rx, rx).

Vanillin can also be derived from other foods like rice bran oil and clove oil (rx).

Research shows that vanillin has several benefits properties, including:

  • Antioxidant. Vanillin is known to have powerful antioxidant properties, though these effects have only been studied in test tubes and animals (rx, rx).
  • Anticancer. Some evidence suggests that vanillin may have anti-cancer properties, though research is limited to cell and animal studies (rx, rx).
  • Anti-inflammatory. Vanillin has been shown to exhibit anti-inflammatory effects in animal and test-tube studies (rx).
  • Neuroprotective. According to some rodent studies, vanillin may benefit brain health and protect against neurodegenerative diseases (rx, rx).

While these findings are promising, it’s unclear how vanillin affects human health.

Plus, studies investigating these potential health benefits have used concentrated doses of vanillin that exceed the amount you’d consumed when using normal amounts of vanilla extract or bean.

For reference, the vanillin concentration in cured vanilla beans is 1–2%, while vanilla extract’s concentration is 0.1–0.2%. So, although vanillin likely offers some health benefits, it’s unclear whether it would deliver any significant benefits when consumed in typical amounts (rx, rx).

It should be noted that the demand for natural vanilla has skyrocketed amid decreasing vanilla orchid production. This has made the price of vanilla grow astronomically.

In fact, natural vanilla can cost as much as $4,000 per kilogram (2.2 pounds). In comparison, synthetic vanillin costs just $15 per kilogram (rx).

Vanilla production from orchids is labor-intensive and typically involves hand pollination on small orchid farms. Thus, the shortage of natural vanilla and the growing demand for this product has sparked the need for alternatives to vanilla from orchids (rx, rx).

While natural vanilla extract is composed of hundreds of compounds, including vanillin, synthetic vanilla only contains vanillin. For this reason, synthetic vanilla likely has different health effects than natural vanilla products like natural vanilla extract and vanilla bean (rx).

Vanillin, a main component of vanilla, has been shown to offer antioxidant, anti-inflammatory, anticancer, and neuroprotective effects in animal and test-tube research. However, human research is lacking.

2. May offer antioxidant effects

  • Some of the compounds found in vanilla extract and beans have antioxidant effects, meaning they help protect against cell damage.
  • For example, two of vanilla’s phenolic plant components, vanillin and vanillic acid, have been researched for their antioxidant potential.
  • A 2020 test-tube study found that both vanillin and vanillic acid protected brain cells against oxidative stress. Of the two, vanillin was found to be more powerful (rx).
  • Furthermore, a 2021 study in aging rats observed that vanillin protected against liver damage and age-associated oxidative damage (rx).
  • Another 2011 study in rats showed that pretreatment with vanillin protected against induced liver injury ( rx).
  • While it’s clear that vanilla extract and vanilla beans contain substances that may offer antioxidant protection, it’s still unknown whether consuming normal amounts of vanilla would offer any antioxidant benefits to humans.

Vanilla contains compounds like vanillin and vanillic acid, which have been shown to have antioxidant effects. However, human research is needed.

3. May have anti-inflammatory properties

  • Although inflammation is an essential part of a normal immune response, chronic inflammation has been linked to several health concerns, including increased chronic disease risk.
  • Eating a diet high in foods and drinks that are rich in anti-inflammatory compounds may reduce inflammatory markers in your body and improve overall health (rx).
  • Promisingly, vanilla products contain substances shown to have powerful anti-inflammatory effects, including vanillin (rx).
  • A 2018 study that fed mice a high-fat diet to promote obesity demonstrated how oral vanillin supplements reduced inflammatory markers like interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α) in both blood and liver tissue (rx).
  • Another 2017 study in mice found that oral treatment with varying doses of vanillin reduced skin inflammation caused by psoriasis (rx).
  • Other rodents and test-tube studies have likewise found that vanillin protects against inflammation-related cell damage (rx, rx, rx). Still, there’s no evidence that consuming vanilla extract or beans reduces inflammatory markers or protects cells against inflammation-related damage in humans.
    Finally, keep in mind that these studies used concentrated substances from vanilla products — not pure vanilla products.

Concentrated compounds from vanilla have been shown to possess anti-inflammatory properties in rodent and test-tube studies. Human research is needed to assess whether vanilla extract or beans have the same effects.

4. May benefit brain health

  • Some research suggests that certain compounds found in vanilla, including vanillin and vanillic acid, may support brain health. They may also have neuroprotective properties, meaning that they may protect your nervous system.
  • For example, a 2021 study investigated the neuroprotective effects of vanillic acid among mice injected with a neurotoxin — a substance that can harm your nervous system.
  • It found that vanillic acid injections protected against nerve cell inflammation, reduced markers related to Alzheimer’s disease, and lessened memory impairment caused by the neurotoxin (rx).
  • Other test-tube and animal studies have similarly demonstrated vanillin as a promising neuroprotective agent (rx, rx).
  • Yet, there’s no evidence that a diet high in vanilla extract or vanilla bean promotes brain health or protects against cognitive decline in humans.

Limited evidence suggests that certain components of vanilla may have neuroprotective effects. However, it’s unclear how vanilla extract or bean products affect human brain health when consumed as part of a normal diet.

5. May help reduce added sugar intake

  • Using vanilla extract or vanilla bean powder in foods and beverages could help reduce your added sugar intake.
  • A 2020 study including 129 young adults found that adding vanilla aroma to sugary drinks enhanced their perceived sweetness (rx).
  • A 2021 study also demonstrated that flavoring a reduced-sugar yogurt with vanilla did not affect its perceived sweetness (rx)
  • Additionally, a 2020 study among 112 children showed that adding vanilla to milk-based desserts increased the overall liking of reduced-sugar options in over 80% of the participants (rx). This suggests that adding vanilla to sweets may reduce the need for added sugar.

Adding vanilla extract or powder to foods and drinks may help reduce your added sugar intake.

6. Highly versatile

Because vanilla is called for in many recipes, including quick bread, cakes, cookies, granola, and more, most people have a bottle of vanilla extract in their kitchen.

Plus, pure vanilla beans and vanilla bean powder — ground, whole vanilla beans — can be a unique and flavorful addition to many dishes.

Here are a few ways to use vanilla products in your kitchen:

  • Add a dash of vanilla bean powder to smoothies.
  • Sprinkle vanilla bean powder or a few drops of vanilla extract into coffee drinks.
  • Use vanilla extract in baked goods like cakes and cookies.
  • Add vanilla bean to this recipe for homemade banana “nice cream.”
  • Use vanilla bean powder in pancake and waffle mixes.

In addition to vanilla extract, whole vanilla beans, and vanilla bean powder, you can also purchase vanilla paste. The paste is made from vanilla beans, vanilla extract, and natural thickeners.

According to the Food and Drug Administration (FDA), pure vanilla extract must contain 13.35 ounces (378 grams) of vanilla beans per 1 gallon (3.78 L) of liquid (rx).

If you’d like to use natural vanilla extract, look for products that contain only vanilla bean extract and alcohol. Note that pure extract is much more expensive than products that contain synthetic vanillin and additives like sugar and artificial flavors and colors.

You can purchase pure vanilla extract, bean powder, and whole beans at most grocery stores and online.

Whenever possible, purchase vanilla products from companies like Vanilla Bean Project, Lafaza, or other brands that partner directly with vanilla farmers to support fair trade and sustainability.

Vanilla extract and other vanilla products can be used in many ways. Purchase high quality, fair trade products whenever possible. Vanilla extract and products made from vanilla beans are popular flavoring agents.

Animal and test-tube studies suggest that specific compounds in vanilla extract and beans may have antioxidant, anti-inflammatory, and neuroprotective properties.

However, to date, no studies have confirmed whether these benefits apply to humans eating pure vanilla in normal amounts. Thus, it’s unclear whether vanilla products could significantly affect your health.

Regardless, using vanilla could help you cut back on added sugar. Vanilla extract, powder, and beans remain versatile ingredients to keep on hand in the kitchen.

What’s the Difference Between Vanilla Extract and Essence?

  • If you’ve made chocolate chip cookies or a birthday cake from scratch, chances are the recipe called for vanilla extract.
  • Typically used in small amounts, vanilla extract is used to enhance the other flavors in a recipe. Depending on what you’re making, it may also impart a subtle vanilla flavor.
  • When shopping for vanilla extract, you’ll likely see products labeled as either pure vanilla extract or vanilla essence. The latter is also called imitation vanilla flavor.
  • As pure vanilla extract is generally more expensive, you may wonder what the difference is between the two.

Production of vanilla extract vs. essence

  • Vanilla extract is made by soaking vanilla beans in a mixture of water and ethyl alcohol (rx). The extract gets its signature vanilla flavor from a molecule called vanillin found in vanilla beans (rx, rx).
  • As long as it meets these standards, vanilla extract can also contain small amounts of sweeteners, including sugar, corn syrup, or dextrose (rx).
  • In contrast, vanilla essence is typically made using water, ethanol, propylene glycol, emulsifiers, and chemically produced flavors and colors.
  • Due to differences in production, vanilla extract is generally less processed and has a stronger, more pure vanilla flavor.

While standards for pure vanilla extract may vary by country, in the United States, the Food and Drug Administration (FDA) states that the final product must contain at least 35% alcohol and 13.35 ounces (380 grams) of vanilla beans per gallon (3.8 liters) (rx, rx).

Vanilla essence is a more processed product that’s made using artificial flavors and colors. As vanilla extract is made primarily from vanilla beans soaked in ethyl alcohol and water, it tends to have a more distinguishable vanilla flavor.

Can you substitute imitation vanilla flavor for pure vanilla extract?

  • Using vanilla essence in place of vanilla extract should not affect the structure of your final product. However, it may produce noticeable differences in flavor.
  • In addition to vanillin, vanilla beans contain more than 200 compounds that contribute to their flavor and aroma. As a result, real vanilla extract has a deeper, more complex flavor profile (rx, rx).
  • This difference tends to be more noticeable in recipes that either aren’t cooked or cooked over low heat. Therefore, for desserts like puddings, custards, pastry creams, and icings, it’s best to use pure vanilla extract.
  • However, for baked goods that aren’t expected to have a noticeable vanilla flavor, such as chocolate chip cookies or carrot cake, you likely won’t notice much of a difference using vanilla essence. Additionally, depending on the brand, the flavor of vanilla extract is generally twice as strong as that of vanilla essence.
  • So, when using vanilla essence in a recipe that calls for pure vanilla extract, you’ll want to use up to twice as much.

Vanilla extract and essence can be substituted for one another. As vanilla extract has a stronger, deeper flavor, using vanilla essence can noticeably affect the flavor of a dish, especially in recipes that aren’t cooked at high heat.

Despite generally being used in small amounts, vanilla extract can enhance and deepen the flavor of your favorite sweet recipe.

As vanilla extract is made from pure vanilla beans, it has a stronger, more complex vanilla flavor, compared with vanilla essence, which is cheaper but artificially flavored.

While vanilla essence can be used in baked goods in which vanilla isn’t the star flavor, it’s worth splurging on a good quality vanilla extract the next time you make vanilla pudding or a royal icing from scratch.

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7 Best Substitutes for Vanilla Extract

When it comes to desserts — cookies, cake, custards, and more — vanilla extract is one of the most popular ingredients.

It also makes a great addition to drinks, meats, dressings, marinades, and more. Though you might associate vanilla extract with desserts, you can also use it to pep up healthy meals, including:

  • oatmeal
  • smoothies
  • yogurt
  • roasted fruits

The aromatic extract is made from bean pods of Vanilla planifolia orchid flowers. People often described its flavor profile as warm and floral. Vanilla can be earthy, yet subtly sweet and comforting (rx, rx).

Though vanilla extract is a pantry staple in many households, there may be times when you don’t have any on hand or wonder whether you can leave it out. The answer is yes — whether you’re working on a sweet or savory dish, you can use many alternative ingredients to build flavor in place of vanilla.

Why substitute?

  • There are many reasons why you might be looking for a replacement for vanilla extract.
  • Of course, you might simply be in a pinch — you’ve run out or your grocery store doesn’t have any.
  • Price may also be a factor. Pure vanilla extract, the type most prized by bakers and home chefs alike, isn’t cheap.
  • For example, when Madagascar’s crops experienced a few years of low output from 2016–2018, the price of vanilla flew sky high from below $100 per kg ($45 per pound) to $600 per kg ($272 per pound) (rx, rx).
    Furthermore, some people choose not to use pure vanilla extract because of its alcohol content, which is at least 35% (rx).
  • Others have concerns about the sustainability of the vanilla industry and might avoid using the product for environmental reasons (rx, rx, rx, rx).

Lack of availability, high price, environmental concerns, and alcohol content are a few reasons why some people look for substitutes for vanilla extract.

7 substitutes for vanilla extract

1. Vanilla beans

  • Vanilla extract is made by soaking vanilla beans in alcohol and water. Thus, whole vanilla beans are its closest alternative flavor-wise.
  • To use a whole vanilla bean in place of vanilla extract, carefully slice the bean in half and scrape out the soft seed interior using a knife, fork, or toothpick. You can discard or repurpose the outer bean pod and use the seeds in place of the vanilla extract.
  • To replace 1 tablespoon (15 mL) of vanilla extract, use the inner seeds of 1 whole vanilla bean pod.
  • Additionally, you can find many flavorings made from vanilla beans online and in specialty grocery stores, each of which makes a fine substitute for vanilla extract. You can likewise make many of these at home.

The table below includes a few of the most popular vanilla-based flavorings and how to use them in place of vanilla extract:

How it’s made To replace 1 tbsp. (15 mL) of vanilla extract:
Vanilla bean powder dried and ground vanilla beans use 1/2–1 tbsp. (8–15 mL) of vanilla bean powder
Vanilla bean paste a combination of vanilla extract and vanilla bean powder use 1 tbsp. (15 mL) of vanilla bean paste
Vanilla salt salt infused with vanilla bean flavor omit the vanilla extract and use this option to replace the salt in your recipe or sprinkle on top of the finished dish
Vanilla sugar sugar infused with vanilla bean flavor omit the vanilla extract and use this option to replace the sugar in your recipe or sprinkle on top of the finished dish
Vanilla syrup a combination of sugar and water infused with vanilla beans use 1 tbsp. (15 mL) of vanilla syrup
Vanilla-flavored milk milk infused with vanilla bean flavor use 1 tbsp. (15 mL) of vanilla-flavored milk or omit the vanilla extract and use vanilla milk to replace the milk in your recipe

2. Flavored extracts

  • As is the case with vanilla, a myriad of flavored extracts is made from other natural and artificial flavors.
  • After vanilla, one of the most common extracts people use in baking is almond extract. You can replace vanilla extract with almond extract at a 1:1 ratio.
  • That means, replace every 1 tablespoon (15 mL) of vanilla extract in the recipe with 1 tablespoon (15 mL) of almond extract.
  • You can also find orange, peppermint, and coffee extracts, and more — many of which work beautifully in chocolate and baked goods.

Still, using another flavor in place of vanilla extract could drastically alter the taste of your final dish. For that reason, you might want to use less extract than you normally would to make sure the flavor isn’t too overpowering.

3. Herbs and spices

  • People use vanilla to add depth of flavor to a dish. When you can’t use vanilla, choosing another flavor profile and rolling with that instead may be the next best option.
  • For example, in place of vanilla extract, you could add 1–2 tablespoons (15–30 mL) of chai spice to a batch of cookies or your favorite pound cake recipe.
  • A dried herb like lavender adds a floral depth to oatmeal or yogurt, similar to how vanilla would.

Even when you’re using vanilla to build flavor in savory dishes, warm spices like cinnamon and cloves might be able to compensate for a lack of vanilla.

4. Fruit zest

Another quick way to replace vanilla with an ingredient you might already have on hand is to use the zest or juice of citrus fruits, such as:

  • lemons
  • limes
  • oranges
  • grapefruits

If you want to bring flavor to your recipe without adding any tartness or additional liquids, add 1–2 tablespoons (15–30 mL) of zest to your baked goods, salad dressings, sauces, or even to top off dishes.

If you’re not as worried about how the acidic juice will affect the texture or flavor of your dish, substitute 1 tablespoon (15 mL) of lemon juice for each 1 tablespoon (15 mL) of vanilla extract.

5. Maple syrup

  • Many people like to use maple syrup as a replacement for vanilla, using 1 tablespoon (15 mL) of syrup for each 1 tablespoon (15 ml) of extract.
  • To some, the scent and the hint of sweetness from maple syrup are reminiscent of vanilla.
  • Note that when you substitute an ingredient like maple syrup for vanilla extract, it could change the calorie content of a dish. If you’re only using a few tablespoons or less, the swap won’t make much of a difference, but in larger amounts, it could be more notable (rx, rx, rx, rx).

This list shows the calories in 1 tablespoon (15 mL) of vanilla extract and a few other popular substitutes:

  • Vanilla extract: 37
  • Maple syrup: 52
  • Honey: 64
  • Liquor: 33

6. Honey

  • Honey is another liquid sweetener that can easily be swapped in at a 1:1 ratio for vanilla extract. It will add flavor to your dish, though it’s milder than vanilla extract.
  • Honey is sweeter than other substitutes listed in this article, so you might want to slightly reduce the amount of any other sugars or sweeteners in your dish to compensate.
  • It’s also possible that the added sugar could alter the final texture of some dishes.

7. Liquor

Since vanilla extract comprises at least 35% alcohol, it makes sense that using another type of alcohol in its place could work (rx).

Though they won’t deliver the same results as vanilla, other flavorful liquors will add their own layers of complexity to dishes. Options include:

  • brandy
  • rum
  • bourbon

Plus, since their compositions are similar to that of vanilla extract, liquors might not affect the texture or mouthfeel of recipes like some other substitutes would.

Many ingredients aside from vanilla extract capture the full-bodied flavor of vanilla beans. Most of them are great substitutes for the extract. If vanilla beans aren’t available, consider using fruit, spices, liquor, or liquid sweeteners instead.

Can I use imitation vanilla?

  • Imitation vanilla flavor — sometimes referred to as “vanilla essence” — is much more affordable than pure vanilla extract. You might wonder whether shelling out extra for pure vanilla extract really makes a difference.
  • For recipes in which vanilla is the primary flavor component, such as pound cake or ice cream, many chefs would say that pure vanilla is the only way to go.
  • That’s because pure vanilla extracts contain many hundreds of chemical compounds, including vanillin, tannins, and polyphenols, which give it a rich, robust flavor profile (rx, rx).
  • Pure vanilla is also valued for its antioxidant content and potential medicinal properties, though much of the research on this topic is older (rx, rx, rx, rx).
  • On the other hand, when vanilla is serving as a secondary flavor component, or if imitation vanilla is all that’s available, substituting it for pure extract at a 1:1 ratio will likely do just fine.

Though many bakers and home chefs prefer pure vanilla extract for its robust, complex flavor, you can also use imitation vanilla to make dishes with a similar taste and texture, but at a fraction of the cost.

How to make your own vanilla extract

  • Making your own vanilla extract at home is incredibly easy and affordable.
  • Nevertheless, making a vanilla extract with deep flavors requires weeks, if not months, of time to allow the flavor from the vanilla beans to seep into the extract mixture.
  • As a result, making your own vanilla extract may not be a viable option when you’re short on time.
  • Here is a simple recipe that I’ve had luck within my home kitchen:

Homemade vanilla extract

Makes 1 cup of homemade vanilla extract.

Ingredients

  • 6 vanilla beans
  • 1 cup 70-proof liquor, such as vodka, rum, or bourbon
  • an 8-ounce (237-mL) glass jar

Directions

  • Sterilize your jar. To ensure the storage container is clean and sterile, wash your jar with warm, soapy water and then carefully rinse or submerge it in boiling water before use.
  • Slice the vanilla beans open lengthwise. This allows the vanilla bean seeds to seep from the pod into the extract. Place the vanilla beans and any seeds into the glass jar.
  • Combine your extract. Pour the liquor into the jar, ensuring the beans are fully covered. Seal the jar tightly and give it a swirl.
  • Let it sit. Allow the vanilla beans to infuse the extract for at least a few weeks before using it. Some people let it sit for 6 months or more. Turning the extract upside down or shaking it gently now and then helps the extract absorb the vanilla flavor.
  • Enjoy. When it’s ready to use, you’ll notice the extract will have turned darker in color and stronger in aroma. You can either remove the vanilla beans or leave them in the jar.
  • To make it alcohol-free. In place of the liquor, combine 3/4 cup (177 mL) of vegetable glycerin and 1/4 cup (59 mL) of water for your extract base.

Choosing liquor that’s 70–80 proof means your extract will be between 35–40% alcohol by volume.

The U.S. Food and Drug Administration (FDA) requires products that are labeled and sold as pure vanilla extract to comprise no less than 35% alcohol, so this recipe will help you achieve that (rx).

This recipe is a guideline for making your own at home. The type of vanilla beans you use, the alcohol type, and the length of time you allow the vanilla beans to steep could all vary to subtly affect the final product — the flavor possibilities are endless!

As long as you’re working with quality ingredients, this recipe is very hard to mess up.

Making your own vanilla extract at home is as simple as combining vanilla bean pods with alcohol. It’s also easy to experiment with different flavors by using more or fewer vanilla beans and different types of alcohol.

There are many reasons you might choose to skip vanilla in your recipes and use one of these 7 substitutes instead. Doing so will surely change the flavor of your recipe, but it likely won’t significantly affect the texture or final quality of the dish.

Fortunately, that’s part of the fun of cooking! If you experiment with new ingredients, you might discover a delicious combo you’d never even considered before.

Natural Flavors: Should You Eat Them?

You may have seen the term “natural flavors” on ingredients lists. These are flavoring agents that food manufacturers add to their products to enhance the taste.

However, this term can be pretty confusing and even misleading.

This article takes a detailed look at what natural flavors are, how they compare to artificial flavors and potential health concerns.

What Are Natural Flavors?

According to the US FDA’s Code of Federal Regulations, natural flavors are created from substances extracted from these plant or animal sources:

  • Spices
  • Fruit or fruit juice
  • Vegetables or vegetable juice
  • Edible yeast, herbs, bark, buds, root leaves or plant material
  • Dairy products, including fermented products
  • Meat, poultry or seafood
  • Eggs

These flavors can be obtained by heating or roasting the animal or plant material.

In addition, manufacturers are increasingly using enzymes to extract flavor compounds from plant sources to help meet the demand for natural flavors (rx).

Natural flavors are meant to enhance flavor, not necessarily to contribute nutritional value to a food or beverage. These flavorings are extremely common in foods and beverages.

In fact, it has been reported that the only items listed more frequently on ingredient lists of processed foods are salt, water and sugar.

Natural flavors are extracted from plants and animals for the purpose of creating flavor enhancers to be used in processed foods.

What Does “Natural” Actually Mean?

  • Research has shown that when “natural” appears on food packaging, people tend to form positive opinions about the product, including how healthy it is (rx).
  • However, since the FDA hasn’t officially defined this term, it can be used to describe almost any type of food ( rx).
  • In the case of a natural flavor, the original source must be a plant or animal. By contrast, the original source of an artificial flavor is a man-made chemical.
  • Importantly, all flavors contain chemicals, whether they are natural or artificial. In fact, every substance in the world is composed of chemicals, including water. Natural flavors are complex mixtures created by specially trained food chemists known as flavorists.
  • However, members of FEMA have also been criticized by nutrition experts and public interest groups for not disclosing safety data about natural flavors. In most cases, natural flavors appear safe for human consumption when consumed occasionally in processed foods.
  • However, given the number of chemicals that may be part of a natural flavor mixture, adverse reactions are always possible. For people with food allergies or those who follow special diets, it’s very important to investigate what substances a natural flavoring contains.
  • If you have allergies and want to dine out request ingredients lists. Although restaurants aren’t legally required to provide this information, many do so to attract and retain customers.

Although natural flavorings must meet safety criteria, individual reactions may occur. People with allergies or those on special diets should be very cautious about consuming them.

Should You Consume Natural Flavors?

  • The original source of natural flavors must be plant or animal material. However, natural flavors are highly processed and contain many chemical additives. In fact, natural flavors aren’t much different than artificial flavors in terms of chemical composition and health effects.
  • From a health and safety standpoint, your best bet is to avoid foods with natural or artificial flavors by choosing fresh, whole foods whenever possible.
  • Food manufacturers are only required to list flavors on ingredients lists, without revealing the original sources or chemical mixtures of these flavors.
  • To find out where the natural flavors in a food product come from and the chemicals they contain, contact the food company by phone or email to ask them directly.
  • In addition to their original flavor source, these mixtures can contain more than 100 different chemicals, including preservatives, solvents and other substances. These are defined as “incidental additives.”
  • However, food manufacturers aren’t required to disclose whether these additives come from natural or synthetic sources. As long as the original flavoring source comes from plant or animal material, it is classified as a natural flavor.
  • What’s more, because the term “natural” has no official definition, flavors sourced from genetically modified crops can also be labeled as natural (rx).

Even though the term “natural” has no formal definition, people often interpret it to mean healthy. Although natural and artificial flavors differ by source, both contain added chemicals.

Ingredients Classified as Natural Flavors

There are hundreds of natural flavors created by food chemists. Here are a few that are commonly found in foods and beverages:

  • Amyl acetate: This compound can be distilled from bananas in order to provide banana-like flavor in baked goods.
  • Citral: Also known as geraniol, citral is extracted from lemongrass, lemon, orange, and pimento. It is used in citrus-flavored beverages and sweets.
  • Benzaldehyde: This chemical is extracted from almonds, cinnamon oil, and other ingredients. It is frequently used to give foods an almond flavor and aroma.
  • Castoreum: A somewhat surprising and unsettling source, this slightly sweet substance is found in the anal secretions of beavers. It is sometimes used as a substitute for vanilla, although this is rare due to its high cost.

Other natural flavors include:

  • Linden ether: Honey flavor
  • Massoia lactone: Coconut flavor
  • Acetoin: Butter flavor

All of these flavors can also be produced using man-made chemicals created in a lab, in which case they would be listed as artificial flavors.

You may also have noticed that most of the time, ingredients labels indicate that the food is made with natural and artificial flavors.

Hundreds of ingredients are classified as natural flavors. Using natural and artificial flavors together is also common.

Should You Choose Natural Flavors Over Artificial Flavors?

  • It may seem healthier to choose foods that contain natural flavors and avoid those with artificial flavors.
  • However, in terms of chemical composition, the two are remarkably similar. The chemicals in a particular flavor may be naturally derived or synthetically created.
  • In fact, artificial flavors sometimes contain fewer chemicals than natural flavors. In addition, some food scientists have argued that artificial flavors are actually safer because they are produced under tightly controlled laboratory conditions.
  • Artificial flavors are also less expensive to produce, which makes them more appealing to food manufacturers.
  • In addition, people who are vegetarian or vegan may unknowingly be ingesting animal-derived natural flavors in processed foods. Overall, natural flavors don’t appear to be any healthier than artificial flavors.

Despite their “natural” origins, natural flavors are very similar to artificial flavors. Artificial flavors may even have some advantages.

Are Natural Flavors Safe?

  • Before natural or artificial flavors can be added to food, they must be evaluated by the Flavor and Extract Manufacturers Association (FEMA) Expert Panel to confirm that they meet safety standards (rx).
  • Results of this evaluation are published and reported to the FDA. If the flavoring meets safety criteria, it can be added to the “Generally Recognized as Safe” list of substances that are exempt from further evaluation by the FDA.
  • In addition, most natural flavors determined to be safe through this program have also been reviewed by other international regulatory organizations, such as the European Food Safety Authority.
  • However, members of FEMA have also been criticized by nutrition experts and public interest groups for not disclosing safety data about natural flavors. In most cases, natural flavors appear safe for human consumption when consumed occasionally in processed foods.
  • However, given the number of chemicals that may be part of a natural flavor mixture, adverse reactions are always possible.
  • For people with food allergies or those who follow special diets, it’s very important to investigate what substances a natural flavoring contains.
  • If you have allergies and want to dine out, request ingredients lists. Although restaurants aren’t legally required to provide this information, many do so to attract and retain customers.

Although natural flavorings must meet safety criteria, individual reactions may occur. People with allergies or those on special diets should be very cautious about consuming them.

Should You Consume Natural Flavors?

  • The original source of natural flavors must be plant or animal material. However, natural flavors are highly processed and contain many chemical additives.
  • In fact, natural flavors aren’t much different than artificial flavors in terms of chemical composition and health effects.
  • From a health and safety standpoint, your best bet is to avoid foods with natural or artificial flavors by choosing fresh, whole foods whenever possible.
  • Food manufacturers are only required to list flavors on ingredients lists, without revealing the original sources or chemical mixtures of these flavors.
  • To find out where the natural flavors in a food product come from and the chemicals they contain, contact the food company by phone or email to ask them directly.

10 Health Benefits of Cardamom, Backed by Science

Cardamom is a spice with an intense, slightly sweet flavor that some people compare to mint. It originated in India but is available worldwide today and used in both sweet and savory recipes. The seeds, oils and extracts of cardamom are thought to have impressive medicinal properties and have been used in traditional medicine for centuries (rx, rx).

Here are 10 health benefits of cardamom, backed by science.

1. Antioxidant and Diuretic Properties May Lower Blood Pressure

  • Cardamom may be helpful for people with high blood pressure.
  • In one study, researchers gave three grams of cardamom powder a day to 20 adults who were newly diagnosed with high blood pressure. After 12 weeks, blood pressure levels had significantly decreased to the normal range (rx).
  • The promising results of this study may be related to the high levels of antioxidants in cardamom. In fact, the participants’ antioxidant status had increased by 90% by the end of the study. Antioxidants have been linked to lower blood pressure (rx, rx).
  • Researchers also suspect that the spice may lower blood pressure due to its diuretic effect, meaning it can promote urination to remove water that builds up in your body, for example around your heart. Cardamom extract has been shown to increase urination and decrease blood pressure in rats (rx).

Cardamom may help lower blood pressure, most likely due to its antioxidant and diuretic properties.

2. May Contain Cancer-Fighting Compounds

  • The compounds in cardamom may help fight cancer cells. Studies in mice have shown that cardamom powder can increase the activity of certain enzymes that help fight cancer (rx, rx).
  • The spice may also enhance the ability of natural killer cells to attack tumors (rx). In one study, researchers exposed two groups of mice to a compound that causes skin cancer and fed one group 500 mg of ground cardamom per kg (227 mg per pound) of weight per day (rx).
  • After 12 weeks, only 29% of the group who ate the cardamom developed cancer, compared to over 90% of the control group (rx).
  • Research on human cancer cells and cardamom indicate similar results. One study showed that a certain compound in the spice stopped oral cancer cells in test tubes from multiplying (rx).
  • Even though the results are promising, these studies have only been conducted on mice or in test tubes. Human research is needed before stronger claims can be made.

Certain compounds in cardamom may fight cancer and stop the growth of tumors in mice and test tubes. Human research is needed to validate if these results apply to humans as well.

3. May Protect from Chronic Diseases Thanks to Anti-Inflammatory Effects

  • Cardamom is rich in compounds that may fight inflammation.
  • Inflammation occurs when your body is exposed to foreign substances. Acute inflammation is necessary and beneficial, but long-term inflammation can lead to chronic diseases (rx, rx, rx).
  • Antioxidants, found in abundance in cardamom, protect cells from damage and stop inflammation from occurring (rx).
  • One study found that cardamom extract in doses of 50–100 mg per kg (23–46 mg per pound) of body weight was effective in inhibiting at least four different inflammatory compounds in rats (rx).
  • Another study in rats showed that eating cardamom powder decreased liver inflammation induced by eating a diet high in carbs and fat (rx).
  • Though there are not as many studies on the anti-inflammatory effects of cardamom in humans, research shows that supplements may increase antioxidant status by up to 90% (rx).

The antioxidant compounds in cardamom may help protect cells from damage and slow down and prevent inflammation in your body.

4. May Help with Digestive Problems, Including Ulcers

  • Cardamom has been used for thousands of years to help with digestion. It’s often mixed with other medicinal spices to relieve discomfort, nausea and vomiting (rx).
  • The most researched property of cardamom, as it pertains to relieving stomach issues, is its possible ability to heal ulcers.
  • In one study, rats were fed extracts of cardamom, turmeric, and sembung leaf in hot water before being exposed to high doses of aspirin to induce stomach ulcers. These rats developed fewer ulcers compared to rats that only received aspirin (rx).
  • A similar study in rats found that cardamom extract alone could completely prevent or reduce the size of gastric ulcers by at least 50%.
  • In fact, at doses of 12.5 mg per kg (5.7 mg per pound) of body weight, cardamom extract was more effective than a common anti-ulcer medication (rx).
  • Test-tube research also suggests that cardamom may protect against Helicobacter pylori, a bacteria linked to the development of most stomach ulcer issues (rx). More research is needed to know if the spice would have the same effect against ulcers in humans.

Cardamom may protect against digestive issues and has been shown to reduce the number and size of stomach ulcers in rats

5. May Treat Bad Breath and Prevent Cavities

  • The use of cardamom to treat bad breath and improve oral health is an ancient remedy. In some cultures, it’s common to freshen your breath by eating entire cardamom pods after a meal (rx). Even the chewing gum manufacturer Wrigley uses spice in one of its products.
  • The reason why cardamom can lead to minty fresh breath may have to do with its ability to fight common mouth bacteria (rx).
  • One study found that cardamom extracts were effective in fighting five bacteria that can cause dental cavities. In some test-tube cases, the extracts prevented the growth of the bacteria by up to 0.82 inches (2.08 cm) (rx).
  • Additional research shows that cardamom extract can reduce the number of bacteria in saliva samples by 54% (rx). However, all of these studies have been conducted in test tubes, making it unclear how the results may apply to humans.

Cardamom is often used to treat bad breath and is a component of some chewing gums. This is because cardamom might be able to kill common mouth bacteria and prevent cavities.

6. May Have Antibacterial Effects and Treat Infections

  • Cardamom also has antibacterial effects outside of the mouth and may treat infections. Research shows that cardamom extracts and essential oils have compounds that fight several common strains of bacteria (rx, rx, rx, rx).
  • One test-tube study examined the impact of these extracts on drug-resistant strains of Candida, a yeast that can cause fungal infections. The extracts were able to inhibit the growth of some strains by 0.39–0.59 inches (0.99–1.49 cm) (rx).
  • Additional test-tube research found that essential oils and extracts of cardamom were just as, and sometimes more effective than standard drugs against E. coli and Staphylococcus, bacteria that can cause food poisoning (rx).
  • Test-tube studies have also shown that cardamom essential oils fight the bacteria Salmonella that leads to food poisoning and Campylobacter that contributes to stomach inflammation (rx, rx).
  • Existing studies on the antibacterial effects of cardamom have only looked at isolated strains of bacteria in labs. Therefore, the evidence is currently not strong enough to make claims that the spice would have the same effect in humans.

The essential oils and extracts of cardamom may be effective against a variety of bacterial strains that contribute to fungal infections, food poisoning and stomach issues. However, research has only been conducted in test tubes and not in humans.

7. May Improve Breathing and Oxygen Use

  • Compounds in cardamom may help increase airflow to your lungs and improve breathing. When used in aromatherapy, cardamom can provide an invigorating odor that enhances your body’s ability to use oxygen during exercise (rx).
  • One study asked a group of participants to inhale cardamom essential oil for one minute before walking on a treadmill for 15-minute intervals. This group had a significantly higher oxygen uptake compared to the control group (rx).
  • Another way that cardamom may improve breathing and oxygen use is by relaxing your airway. This may be particularly helpful for treating asthma.
  • A study in rats and rabbits found that injections of cardamom extract could relax the throat air passage. If the extract has a similar effect in people with asthma, it may prevent their inflamed airways from restricting and improve their breathing (rx).

Cardamom may improve breathing by stimulating better oxygen uptake and relaxing air passage to the lungs in humans and animals.

8. May Lower Blood Sugar Levels

  • When taken in powder form, cardamom may lower blood sugar. One study found that feeding rats a high-fat, high-carb (HFHC) diet caused their blood sugar levels to remain elevated longer than if they were fed a normal diet (rx).
  • When rats on the HFHC diet were given cardamom powder, their blood sugar did not stay elevated for longer than the blood sugar of rats on a normal diet (rx). However, the powder may not have the same effect in humans with type 2 diabetes.
  • In a study in over 200 adults with this condition, participants were divided into groups that took only black tea or black tea with three grams of either cinnamon, cardamom or ginger every day for eight weeks (rx).
  • The results showed that cinnamon, but not cardamom or ginger, improved blood sugar control (rx). In order to better understand the effect of cardamom on blood sugar in humans, more studies are needed.

A study on rats suggests that cardamom may help decrease high blood sugar levels, but more high-quality human studies are needed.

9. Other Potential Health Benefits of Cardamom

In addition to the aforementioned health benefits, cardamom may be good for your health in other ways as well.

Studies in rats have found that the high antioxidant levels in the spice may prevent both liver enlargement, anxiety and even aid weight loss:

  • Liver protection: Cardamom extract may decrease elevated liver enzymes, triglyceride and cholesterol levels. They may also prevent liver enlargement and liver weight, which reduces the risk of fatty liver disease (rx, rx, rx, rx).
  • Anxiety: One rat study suggests that cardamom extract may prevent anxious behaviors. This may be because low blood levels of antioxidants have been linked to the development of anxiety and other mood disorders ( rx, rx, rx).
  • Weight loss: A study in 80 overweight and obese prediabetic women found a link between cardamom and slightly reduced waist circumference. However, rat studies on weight loss and the spice have not found significant results (rx, rx)

The number of studies on the link between cardamom and these potential benefits is limited and mostly done on animals. Ther more, the reasons why the spice may help improve liver health, anxiety and weight are unclear.

A limited number of studies suggests that cardamom supplements may decrease waist circumference and prevent anxious behaviors and fatty liver. The reasons behind these effects are unclear but may have to do with the spice’s high antioxidant content.

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10. Safe for Most People and Widely Available

  • Cardamom is generally safe for most people. The most common way to use cardamom is in cooking or baking. It’s very versatile and often added to Indian curries and stews, as well as gingerbread cookies, bread and other baked goods.
  • The use of cardamom supplements, extracts and essential oils is likely to become more common in light of the promising results of research on its medicinal uses.
  • However, there is currently no recommended dose for the spice since most studies have been on animals. The use of supplements should be monitored by a health professional.
  • Furthermore, cardamom supplements may not be suitable for children and women who are pregnant or breastfeeding. Most supplements recommend 500 mg of cardamom powder or extract once or twice a day.
  • The FDA does not regulate supplements, so be sure to choose brands that have been tested by a third party if you’re encouraged to try cardamom supplements by a healthcare provider. If you’re interested in trying cardamom, remember that adding spice to your foods may be the safest way. Using cardamom in cooking is safe for most people. Cardamom supplements and extracts have not been thoroughly researched and should only be taken under the guidance of a healthcare provider.
  • Cardamom is an ancient remedy that may have many medicinal properties. It may lower blood pressure, improve breathing and aid weight loss.
  • What’s more, animal and test-tube studies show that cardamom may help fight tumors, improve anxiety, fight bacteria and protect your liver, though the evidence in these cases is less strong.
  • However, little or no human research exists for a number of the health claims associated with the spice. More studies are needed to show if or how the results of preliminary research apply to humans.

Nevertheless, adding cardamom to your cooking may be a safe and effective way to improve your health. Cardamom extracts and supplements may also provide benefits but should be taken with caution and under the supervision of a doctor.

How Chai Tea Can Improve Your Health

In many parts of the world, “chai” is simply the word for tea.

However, in the Western world, the word chai has become synonymous with a type of fragrant, spicy Indian tea more accurately referred to as masala chai. What’s more, this beverage may have benefits for heart health, digestion, controlling blood sugar levels, and more.

This article explains what you need to know about chai tea and its potential benefits.

What Is Chai Tea?

  • Chai tea is a sweet and spicy tea renowned for its fragrant aroma. Depending on where you come from, you may recognize it as masala chai. However, for the purpose of clarity, this article will use the term “chai tea” throughout.
  • Chai tea is made from a combination of black tea, gingerand other spices. The most popular spices include cardamom, cinnamon, fennel, black pepper and cloves, although star anise, coriander seeds and peppercorns are other well-liked options.
  • Unlike regular tea, which is brewed with water, chai tea is traditionally brewed using both warm water and warm milk. It also tends to be sweetened to varying degrees.
  • Chai lattes are another popular way to consume the tea. People make these by adding a shot of chai tea concentrate to steamed milk, which produces a beverage containing more milk than you would find in a typical cup of chai tea.
  • Chai tea can be purchased in most cafés but is also easy to make at home, either from scratch, premixed tea bags or a store-bought concentrate. What’s more, chai tea has been linked to a variety of health benefits.

Chai tea is traditional Indian milky tea made from a blend of black tea, ginger and other spices. It can be consumed in various forms and may provide a variety of health benefits.

It May Helps Improve Heart Health

  • There’s evidence that chai tea may be good for the health of your heart. Animal studies have shown that cinnamon, one of the main ingredients in chai tea, may lower blood pressure (rx, rx).
  • In some individuals, cinnamon has been shown to help reduce the levels of total cholesterol, “bad” LDL cholesterol and triglycerides by up to 30% (rx).
  • Most studies used doses of 1–6 grams of cinnamon per day, which is generally more than you’d find in your typical cup of chai tea.
  • However, a recent review reported that doses of as little as 120 mg per day may be sufficient to offer these heart-healthy effects (rx). Several studies also suggest that the black tea used to make chai tea may contribute to lower blood cholesterol levels (rx, rx).
  • Most research has observed that drinking four or more cups of black tea per day may slightly reduce blood pressure levels. What’s more, drinking three or more cups of black tea per day seems to be linked to an 11% lower risk of heart disease (rx, rx).
  • However, not all studies are unanimous, and none have investigated the direct effect of chai tea on heart health. Thus, more research is needed before strong conclusions can be made (rx).

Chai tea contains cinnamon and black tea, both of which may help reduce blood pressure and cholesterol levels. However, studies that directly investigate the effects of chai tea are needed.

Chai Tea May Reduce Blood Sugar Levels

  • Chai tea may contribute to better blood sugar control.
  • That’s because it contains ginger and cinnamon, both of which may have beneficial effects on blood sugar levels. For instance, studies show that cinnamon may reduce insulin resistance and fasting blood sugar levels by 10–29% (rx, rx, rx, rx).
  • Lower insulin resistance makes it easier for your body to use insulin to escort the sugar out of your blood and into your cells. This can help lower blood sugar levels.
  • A recent study gave two grams of ginger powder per day to people with type 2 diabetes and found it helped lower their blood sugar levels by up to 12% (rx).
  • Studies report that effective ginger and cinnamon doses tend to range from 1–6 grams per day. Such doses are more than what you can expect to get from store-bought chai tea bags, or a cup prepared by your local barista.
  • To get the most benefits, try preparing the tea yourself from scratch. That way, you can add slightly more cinnamon and ginger than most recipes call for.
  • It’s also important to note that, unlike home-brewed chai tea, varieties prepared in cafés are often heavily sweetened, which would likely negate the blood-sugar-lowering benefits of the other ingredients in chai tea.
  • In fact, a 12-ounce (360-ml) nonfat milk chai latte at Starbucks contains over 35 grams of sugar, and about two-thirds of that comes from added sugar (rx, rx). For the best blood-sugar-lowering results, opt for an unsweetened version.

The cinnamon and ginger found in chai tea may help increase insulin sensitivity and reduce blood sugar levels. However, it’s best to steer clear of heavily sweetened, store-bought varieties. The American Heart Association (AHA) recommends women keep their intake of added sugar under 25 grams per day, and men keep their intake under 38 grams per day. This latte alone could max out that limit (rx).

It May Reduce Nausea and Improve Digestion

  • Chai tea contains ginger, which is well-known for its anti-nausea effects (rx, rx). Ginger seems especially effective at reducing nausea during pregnancy. In fact, a review of studies conducted on a total of 1,278 pregnant women found that a daily dose of 1.1–1.5 grams of ginger significantly reduced nausea (rx).
  • This is about the amount of ginger you’d expect to have in one cup of chai. Chai tea also contains cinnamon, cloves, and cardamom, all of which have antibacterial properties that appear to help prevent digestive issues caused by bacterial infections (rx, rx, rx, rx).
  • Black pepper, another ingredient found in chai tea, appears to have similar antibacterial properties (rx,  rx).
  • In addition, animal studies report that black pepper may increase levels of digestive enzymes needed to properly break down foods and support optimal digestion (rx).
  • However, the amount of pepper used in these animal studies was up to five times higher than the average amount consumed by humans. Thus, more studies are needed before strong conclusions can be made.

The chai tea ingredients ginger, black pepper, cinnamon and cloves may help reduce nausea, prevent bacterial infections and support proper digestion.

It May Help You Lose Weight

  • Chai tea may help prevent weight gain and promote fat loss in several ways. First, chai tea is generally prepared with cow’s milk or soy milk, both of which are good sources of protein.
  • Protein is a nutrient known to help reduce hunger and promote feelings of fullness.
  • Thus, chai tea is likely to be more effective than other types of tea at reducing hunger and preventing you from overeating later in the day. You may even find it useful as a snack (rx, rx,  rx, rx).
  • Research also shows that compounds found in the type of black tea used to make chai may promote fat breakdown and help reduce the number of calories your body absorbs from foods (rx).
  • What’s more, one high-quality study reported that drinking three cups of black tea per day may help prevent unwanted weight gain or gain of belly fat (rx). However, it’s worth noting that these effects remain small and appear to only work over the short term.
  • Finally, animal studies show that consuming black pepper may help prevent the accumulation of body fat, though it’s not yet clear how these results relate to humans (rx).
  • However, if you’re drinking chai tea, be careful not to consume too much-added sugar. Some popular varieties of chai tea contain significant amounts, which would likely counter any of the small benefits outlined above.
  • The amount and type of milk added to chai tea may also add calories. A 12-ounce (360-ml) chai tea made with skim milk contains around 60 calories, while a homemade chai latte may contain around 80 calories.
  • In comparison, the same quantity of nonfat chai latte at your local café may contain up to 180 calories. It’s best to stick to unsweetened, homemade varieties (14).

Chai tea contains several ingredients that may work together to promote weight loss or prevent unwanted weight gain. To experience the best results, steer clear of sweetened chai teas.

Dosage and Safety

  • Currently, there’s no consensus on how much chai tea the average person would need to drink to reap the health benefits listed above.
  • Most studies focus on the benefits of individual ingredients, which makes it difficult to determine the actual amount of chai tea or the specific recipe you would need to maximize these benefits.
  • Additionally, it’s important to note that chai tea contains caffeine, which some people can be sensitive to (rx, rx).
  • When consumed in excess, caffeine may cause a variety of unpleasant effects, including anxiety, migraines, high blood pressure and poor sleep. Too much caffeine may also increase the risk of miscarriage or low birth weight (rx, rx, rx, rx).
  • For these reasons, individuals should avoid consuming more than 400 mg of caffeine per day — and during pregnancy, no more than 200 mg (rx, rx). That said, typical intakes of chai tea are unlikely to exceed these recommendations.
  • Each cup (240 ml) of chai tea is expected to contain around 25 mg of caffeine. That’s half the caffeine dose provided by the same quantity of black tea, and one-quarter that of the typical cup of coffee (rx).
  • Due to chai tea’s ginger content, individuals prone to low blood pressure or low blood sugar, or who are taking blood-thinning medication, may want to limit their intake or keep it in the lower end of the range. Individuals who are lactose intolerant may want to opt for chai teas made from plant-based milk or only water.

Chai tea is generally considered safe, although it does contain caffeine and ginger, which may cause negative effects in some people. The optimal dosage is not yet known.

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How to Make Chai Tea at Home

Chai tea is relatively simple to make at home. It only requires a few ingredients and you can follow a variety of recipes to make it. The recipe below is one of the most time-efficient preparation methods you’ll find. It requires you to make a chai concentrate in advance and store it in your refrigerator. This process only takes a little more time upfront, but significantly reduces the time it will take for you to enjoy a daily cup of chai tea or chai latte at home.

Chai Tea Concentrate

Here is what you’ll need to make 16 ounces (474 ml) of the concentrate:

Ingredients

  • 20 whole black peppercorns
  • 5 whole cloves
  • 5 green cardamom pods
  • 1 cinnamon stick
  • 1 star anise
  • 2.5 cups (593 ml) water
  • 2.5 tablespoons (38 ml) loose-leaf black tea
  • 4 inches (10 cm) of fresh ginger, sliced

Directions

  • Roast peppercorns, cloves, cardamom, cinnamon, and star anise on low heat for around 2 minutes or until fragrant. Remove from heat and let cool.
  • Using a coffee or spice grinder, grind cooled spices into a coarse powder.
  • Using a large saucepan, combine the water, ginger, and ground spices and bring to a simmer. Cover and let simmer for 20 minutes. Avoid letting your mixture reach a boil, which will cause the spices to become bitter.
  • Stir in the loose-leaf black tea, turn the heat off and allow to steep for around 10 minutes, then strain.
  • If you prefer your tea sweet, reheat the strained mixture together with a healthy sweetener of choice and simmer for 5–10 minutes, then cool and refrigerate.
  • Strain the chai tea concentrate into a sterilized bottle and let cool prior to refrigeration. The concentrate keeps in the fridge for up to one week.

To make a cup of chai tea, simply stir one part concentrate with one part hot water and one part hot cow’s milk or unsweetened plant milk. For the latte version, use one part concentrate to two parts milk. Stir and enjoy.

Chai tea is very simple to make. Simply follow the steps above to make your own version of the concentrate. Chai tea is a fragrant, spicy tea that may help boost heart health, reduce blood sugar levels, aid digestion and help with weight loss. Although most of these health benefits are backed by science, it’s worth noting that they are generally linked to the ingredients used in chai tea rather than chai tea itself. Nevertheless, you probably don’t have much to lose by giving chai tea a try. Just note that you’ll get the most health benefits from your tea by opting for a minimally sweetened version.

Dr. Harun
Dr. Harun

Dr. Md. Harun Ar Rashid, MPH, MD, PhD, is a highly respected medical specialist celebrated for his exceptional clinical expertise and unwavering commitment to patient care. With advanced qualifications including MPH, MD, and PhD, he integrates cutting-edge research with a compassionate approach to medicine, ensuring that every patient receives personalized and effective treatment. His extensive training and hands-on experience enable him to diagnose complex conditions accurately and develop innovative treatment strategies tailored to individual needs. In addition to his clinical practice, Dr. Harun Ar Rashid is dedicated to medical education and research, writing and inventory creative thinking, innovative idea, critical care managementing make in his community to outreach, often participating in initiatives that promote health awareness and advance medical knowledge. His career is a testament to the high standards represented by his credentials, and he continues to contribute significantly to his field, driving improvements in both patient outcomes and healthcare practices.

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