Keto diets have become increasingly popular in recent years as a way to lose weight and improve health. The ketogenic diet is a very low-carb, high-fat diet that puts the body into a metabolic state called ketosis. In this state, the body becomes incredibly efficient at burning fat for energy rather than carbs. While the keto diet does limit carb intake drastically, some carb allowance is typically built into keto meal plans. This leaves keto dieters wondering whether popular carb-containing drinks like chai lattes can be enjoyed in moderation or should be avoided altogether.
What is a chai latte?
A chai latte is a sweetened tea drink made from black tea, spices, milk, and sugar. The traditional spices used are ginger, cardamom, cinnamon, cloves, and black pepper. The exact combination and quantities vary between recipes. The tea is brewed with the spices then combined with heated milk and sweetener. Sugar or honey are commonly used to sweeten chai lattes. The drink can be ordered hot or iced from coffee shops, or homemade versions can be crafted.
Macronutrients in chai latte
Here is the typical macronutrient breakdown for a 12 oz chai latte made with 2% milk and brewed black tea:
| Nutrient | Amount |
|---|---|
| Calories | 190 |
| Fat | 8 g |
| Protein | 9 g |
| Carbs | 24 g |
| Sugar | 21 g |
As you can see, a chai latte made in the traditional way with milk and sugar contains a significant number of calories and carbs. The 24 grams of carbs consist almost entirely of sugar from the inherent lactose (milk sugar) plus added sweeteners.
How many carbs can you eat on keto?
The ketogenic diet typically limits net carb intake to 20-50 grams per day. Net carbs refer to the total carbs minus fiber, since fiber is not digestible. The exact carb target depends on the individual. More active individuals may be able to eat closer to 50 grams of net carbs and maintain ketosis, while more sedentary folks may need to stick closer to 20-30 grams.
When first transitioning into ketosis, some people temporarily restrict carbs to less than 20 grams per day. This ensures the body adapts to relying on fat and ketones rather than glucose from carbs for fuel. After becoming fat adapted, carb intake can potentially be increased to find the personal carb tolerance level for maintaining ketosis.
Typical keto carb target ranges
| Keto Phase | Net Carb Intake |
|---|---|
| Initial transition | Less than 20 g |
| Well-adapted | 20 – 50 g |
Consuming a 12 oz chai latte would use up nearly all of the daily carb allotment during the initial keto transition period. Even after becoming keto adapted, a chai latte would account for at least half of the daily carb intake target on keto.
Can you modify chai latte to be keto-friendly?
There are a few techniques that can be used to modify a chai latte recipe to reduce the carb and sugar content to make it keto diet approved:
Use unsweetened milks
Swap cow’s milk for unsweetened milk alternatives like unsweetened almond or coconut milk. These contain minimal natural sugars compared to dairy milk. Each 8 oz serving of almond milk has just 1 gram of carbohydrates, whereas cow’s milk has about 12 grams of carbs.
Skip added sweeteners
Eliminating added sugar or honey drops the carb content significantly. Rely solely on the natural sweetness of the brewed tea and warm spices like cinnamon and cardamom to add sweetness.
Boost fat
Add healthy fats to help make the chai latte more satiating. Try using coconut milk or adding a tablespoon of MCT oil or coconut oil. These medium chain triglyceride oils can provide fuel for the body in the form of ketones.
Use low carb sweeteners
If you still want to sweeten the drink, use keto-approved zero calorie sweeteners. Options include liquid stevia, monk fruit, erythritol, or sucralose. These provide the sweet taste without spiking blood sugar or insulin.
Sample keto chai latte recipe
Here is one way to make chai tea keto friendly:
Ingredients
- 2 cups water
- 2 chai tea bags or 2 tbsp loose leaf chai tea
- 1 cup unsweetened almond milk
- 1 tsp vanilla extract
- 1 tbsp coconut oil
- Pinch of cinnamon
- Pinch of nutmeg
- Liquid stevia to taste (optional)
Instructions
- Heat water to a boil. Remove from heat and steep tea bags for 5 minutes. If using loose leaf tea, steep for 3-5 minutes then strain out leaves.
- Remove tea bags. Add almond milk, vanilla, coconut oil, cinnamon and nutmeg to pot. Whisk well to combine.
- Transfer chai mixture to blender and blend for 15-30 seconds until frothy.
- Pour into mug and sweeten with liquid stevia if desired.
This provides a creamy keto chai with plenty of healthy fats and virtually zero net carbs or sugar. The total carb count is under 3 grams per serving.
Health benefits of chai on keto diet
Chai tea provides some great health benefits that can enhance the effects of a ketogenic diet. Some of these include:
Anti-inflammatory spices
Chai contains anti-inflammatory spices like ginger, cinnamon, cardamom and cloves. Chronic inflammation is linked to nearly every major disease. Reducing inflammation can help mitigate keto flu symptoms and enhance overall health.
Antioxidants
The black tea used as the base of chai is high in free radical fighting antioxidants like flavonoids. Antioxidants help reduce oxidative damage that can lead to accelerated aging and disease.
Boosts fat burning
Studies show the polyphenols in tea may help boost fat burning, especially when paired with exercise. Accelerating fat burn helps fuel the ketogenic diet.
Better heart health
Compounds in black tea called flavonoids improve blood vessel function and lower LDL cholesterol. This reduces cardiovascular disease risk.
Potential concerns of chai on keto
There are a couple potential drawbacks to watch for when consuming chai tea on a ketogenic diet:
Caffeine content
Chai is brewed from black tea leaves. Black tea contains approximately 40-70mg caffeine per 8 oz cup depending on brew time and tea origin. Consuming too much caffeine can cause jitters, anxiety, insomnia and adrenal fatigue.
Oxalate content
The spices used in chai like cinnamon, cloves, and cardamom contain soluble oxalates. For those prone to kidney stones, high oxalate foods may need to be limited on a keto diet.
Carb creep
Be careful that adding chai tea doesn’t lead to excess carbs from other ingredients like milk, sugars, and flavors if ordering from a cafe. Stick to the lowest carb preparation.
Keto chai latte recipes
Here are some delicious keto-friendly chai latte recipes to enjoy:
Golden Milk Chai
This dairy-free anti-inflammatory option uses turmeric, ginger, cinnamon and black pepper.
Coconut Chai Latte
Uses coconut milk for creamy texture and MCTs for sustained energy.
Iced Chai Latte
A refreshing chilled version that’s perfect for summer.
Chai Smoothie
Blends chai spices into a smoothie containing avocado, coconut milk, and ice.
Chai Tea Frappuccino
Satisfy that frappe craving by blending chai tea with coconut milk and your choice of zero carb sweeteners.
The bottom line
Chai latte lovers don’t have to give up this spiced tea on a ketogenic diet. With some simple modifications like using dairy-free milks and skipping added sugars, a chai latte can be made keto friendly. Limiting carb intake from other foods during the day allows room for enjoying the health benefits of chai tea. As with any higher carb food, moderation and avoidance of excess calories is key to staying in ketosis. A 12 oz modified chai latte can be safely enjoyed 2-3 times per week without disrupting ketosis for most people.