Is Your Tea Making Your Blood Sugar Worse?
- By Defeat Diabeteas
- At
INTRODUCTION
For millions of Indians, chai is not just a drink – it’s an emotion.
But when you are trying to reverse type 2 diabetes naturally or bring down your daily blood sugar numbers, one doubt always hits:
“Is my daily cup of chai secretly making my blood sugar worse?”
The surprising truth is:
Yes, regular Indian chai can raise blood sugar significantly
But you don’t need to quit chai – you just need to fix how you make it
Why Regular Indian Chai Spikes Blood Sugar
A typical Indian cup of chai contains:
- ½–1 cup milk
- 1–2 tsp sugar (sometimes more)
- Tea leaves
- Masala
Sometimes biscuits, rusk, or namkeen
This combination is powerful enough to push your glucose levels upward – especially if you drink it 2–3 times a day.
related read : Hidden sugar in packaged food
1. Milk Raises Blood Sugar & Insulin
Milk contains lactose, which breaks into glucose.
It leads to:
- Sudden insulin release
- Slower fat burning
- Higher post-meal glucose readings
If you drink chai 2–3 times a day, the effect multiplies.
2. Sugar = Instant Glucose Spike
One teaspoon of sugar has 5 grams of pure sugar.
Most Indians consume 10–15 grams daily just through chai.
This alone can increase:
- FBS (fasting blood sugar)
- PPBS (post-meal blood sugar)
- Random glucose
3. Tapri Chai Is the Worst
Tapri tea often includes:
- Dairy whitener
- Condensed milk
- Extra sugar
- Glucose syrup
Even “no sugar chai” at a tea stall may already contain pre-mixed sweetness.
How Chai Affects FBS, PPBS & Random Blood Sugar
| Reading | Normal | Prediabeties | Diabetes |
|---|---|---|---|
|
FBS |
70-99 |
100-125 |
126+ |
|
PPBS |
<140 |
140-199 |
200+ |
|
Random |
<140 |
140-199 |
200+ |
Chai & FBS (Fasting Blood Sugar)
Most Indians drink chai on an empty stomach.
This causes:
- Increased cortisol
- Higher insulin resistance
- Early morning glucose spike
What typically happens:
You sleep with normal sugar → Wake up → Drink chai →Your FBS rises 10–40 mg/dL
Why?
Milk + tea + sugar without food = instant glucose rise.
Even “tea without sugar” can raise fasting sugar if milk quantity is high.
Chai & PPBS (Post-Meal Blood Sugar)
Most Indians drink:
Chai after breakfast
Chai after snacks
Evening chai with biscuits/rusk
This damages your PPBS.
Why PPBS rises after chai: Milk → spikes insulin Sugar → spikes glucose Tea → increases cravings Biscuits → add refined carbs
This pushes PPBS 30–80 mg/dL higher.
Even low-sugar chai with biscuits will spike it.
Chai & Random Readings
Random readings are affected by:
- Time of day
- Recent meals
- Hidden sugars
Snacks you consume with it
Even one cup of tapri chai can change your random reading drastically.
Best Diabetes-Friendly Chai Options (India-specific)
- Low-Milk Chai
- Sugar-Free Masala Chai
- Black Tea or Lemon Tea
- Cinnamon Chai
Conclusion
Indian chai is more than just a drink – it’s an emotion.
But if you’re living with diabetes or prediabetes, your daily milk tea may be secretly disrupting your blood sugar levels. From added sugar to full-cream milk and long boiling, traditional Indian chai can increase FBS (Fasting Blood Sugar) and PPBS (Post-Meal Blood Sugar) more than you think.
The good news?
You don’t need to quit chai.
You only need to change how you make it – less sugar, less milk, and smarter ingredient swaps.
Small daily choices can defeat the biggest health issues.
If you learn to manage your chai, you can better manage your diabetes too.
Frequently Asked Questions
Yes. Traditional Indian chai contains sugar + full-cream milk, both of which can raise blood glucose levels. If taken on an empty stomach in the morning, it can spike FBS.
Yes, but in moderation and with modifications:
Use toned/skimmed milk
Avoid boiling milk + tea leaves for too long
Add zero-calorie sweeteners if needed
Limit to 1–2 cups per day
Yes.
If chai is consumed before eating anything-especially with sugar-it can cause a noticeable FBS spike.
Tea with sugar or heavy milk can increase PPBS, especially when consumed right after eating. Herbal tea or black tea does not affect PPBS as much.
Cutting chai often has:
More sugar
Extra milk
Over-boiled mixture
All of these can worsen blood sugar spikes. Switching to less milk + no sugar is better.
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