How To Make Thai Tea, Nutrition, Health Benefits And Risks

Thai tea, also known as Thai iced tea (ชาเย็น, pronounced cha yen), is a popular beverage originating from Thailand, characterized by its rich, reddish-orange color and sweet, creamy taste.

Thai tea is primarily made from Ceylon black tea, sweetened with sugar and condensed milk, and often served over ice.

The drink has gained immense popularity in Thai restaurants worldwide, particularly in the United States.

Read on to learn how to make it at home, it’s potential health benefits, nutrition and health risks to be aware of.

Thai Tea Ingredients

Ceylon black tea leaves or a local variety known as bai miang.
Sugar (to taste).
Sweetened condensed milk.
Evaporated milk, whole milk, or non-dairy alternatives (like coconut milk).
Ice.

Preparation Steps

Brew the Tea: Start by boiling water and steeping ¾ cup of Thai tea leaves in about 5 cups of hot water for 3-5 minutes to create a strong brew.
Sweeten the Tea: While the tea is still hot, stir in sugar until dissolved, followed by adding sweetened condensed milk to taste.
Cool the Mixture: Allow the mixture to cool to room temperature or refrigerate until cold.
Serve: Fill glasses with ice and pour the tea mixture over it, topping with evaporated milk or your choice of dairy for a creamy finish.

This method yields a refreshing drink perfect for complementing spicy Thai dishes.

Thai Tea Variations

It can be enjoyed in various forms.

1. Dark Thai Iced Tea

Ingredients: Strong black tea, sugar, water
Preparation:
1. Brew the tea: Steep strong black tea in hot water.
2. Sweeten: Add sugar to the brewed tea and stir until dissolved.
3. Chill: Let the tea cool completely, then chill it in the refrigerator.
4. Serve: Pour the chilled tea over ice.

This variation is a bold and intense version, offering a strong tea flavor without the creaminess.

2. Lime Thai Tea

Ingredients: Strong black tea, sugar, lime juice, water
Preparation:
1. Brew the tea: Steep strong black tea in hot water.
2. Sweeten: Add sugar to the brewed tea and stir until dissolved.
3. Add Lime: Squeeze fresh lime juice into the tea and stir.
4. Chill: Let the tea cool completely, then chill it in the refrigerator.
5. Serve: Pour the chilled tea over ice.

This variation offers a refreshing citrus twist to the traditional version, making it a perfect summer drink.

3. Hot Thai Tea

Ingredients: Strong black tea, sugar, milk, water
Preparation:
1. Brew the tea: Steep strong black tea in hot water.
2. Sweeten: Add sugar to the brewed tea and stir until dissolved.
3. Add Milk: Heat milk and pour it into the tea.
4. Serve: Serve the hot tea immediately.

This variation is a comforting and warming beverage, perfect for chilly mornings. The sweetness of the sugar and the creaminess of the milk balance the bold tea flavor.

Note: To achieve the distinctive reddish-orange color of Thai tea, many recipes include a special tea blend or food coloring. However, these variations can be made with regular black tea and still offer a delicious taste.

Learn About Other Teas

Thai Tea Nutrition: A Closer Look

Thai tea can vary significantly in nutritional content depending on specific ingredients and preparation methods. However, a general understanding of its nutritional profile can help you make informed choices.

Key Nutritional Factors:

Calories:
- A typical 8-ounce serving of Thai iced tea can range from 130 to 200 calories, depending on the amount of sugar and milk added.
- The calorie content can be significantly higher if you opt for a larger size or additional sweeteners.
Caffeine:
- Thai tea contains caffeine, typically around 47.5 mg per 8-ounce serving.
- This caffeine content is comparable to a cup of coffee, so it can provide an energy boost.
Sugar:
- It is often sweetened with sugar, which can contribute to its high calorie and sugar content.
- The amount of sugar can vary depending on personal preference and the specific recipe.
Fat and Cholesterol:
- The addition of milk and cream can increase the fat and cholesterol content.
- However, low-fat or non-dairy milk alternatives can help reduce these factors.

Health Benefits of Thai Tea

10 Benefits of Thai Tea, how to make and risks

Let’s explore the ten health benefits of Thai tea in detail, covering the compounds that make these benefits possible.

1. Thai Tea Boosts Heart Health

The black tea base in this tea contains flavonoids—powerful antioxidants associated with heart health.

Studies reveal that flavonoids, like theaflavins and catechins, help reduce cholesterol levels, particularly LDL cholesterol, which is commonly known as “bad” cholesterol. This reduction lowers the risk of plaque buildup in arteries, thereby reducing the risk of heart disease.

Interestingly, research shows that drinking one to two cups of black tea daily can contribute to a 10% reduction in the risk of heart disease.

Thai tea provides this benefit along with a satisfying flavor profile, making it an enjoyable way to incorporate heart-healthy compounds into your daily diet.

To amplify these heart health benefits, consider drinking without added sugar or heavy creams, which can contribute to artery-clogging saturated fats. Adding a dash of cinnamon or cardamom can provide extra heart-protective antioxidants without increasing calorie count.

2. Enhances Mental Alertness and Focus

The caffeine in Thai tea, derived from its black tea content, plays a significant role in boosting mental alertness and focus.

Caffeine acts as a natural stimulant, helping you stay alert and enhancing concentration by blocking adenosine, a neurotransmitter that promotes relaxation and sleepiness.

Research indicates that caffeine can improve reaction time, memory, and cognitive function, making it particularly helpful during demanding tasks.

However, it’s the moderate caffeine content in Thai tea that’s especially beneficial; unlike stronger coffees, This tea provides a gentler energy boost without the risk of jitteriness or anxiety. For an optimized effect, enjoy Thai tea in the morning or early afternoon, and avoid adding too much sugar, as excess sugar can lead to energy crashes later on.

3. Supports Weight Loss and Boost Metabolism

Thai tea’s black tea content is rich in compounds like polyphenols, which have been found to boost metabolism and support weight loss efforts.

Studies show that polyphenols help promote fat oxidation, meaning your body burns fat more efficiently, especially during physical activities.

Additionally, caffeine can temporarily increase your basal metabolic rate, leading to slightly higher calorie burn.

If you’re aiming to use Thai tea as part of a weight management plan, drink it without high-calorie sweeteners or creamers. Consider making it at home to control the ingredients, using low-calorie alternatives like almond milk or a touch of honey.

Drinking this beverage before a workout may also help maximize its metabolism-boosting effects, giving you a mild energy boost and helping your body burn calories more effectively.

4. Provides Antioxidant Protection

Antioxidants are essential for protecting your cells from oxidative stress, which can lead to inflammation and chronic diseases over time.

Thai tea is packed with antioxidants, especially catechins and theaflavins. These antioxidants neutralize free radicals in the body, molecules that cause cellular damage and accelerate aging.

Consuming antioxidants has been linked to a lower risk of chronic illnesses like cancer, diabetes, and heart disease.

To enjoy maximum antioxidant benefits of Thai tea, drink it fresh, as tea that sits for a prolonged period loses some of its antioxidant potency.

Adding lemon or lime juice can also enhance antioxidant absorption due to the high vitamin C content, which complements the black tea’s flavonoids and increases their effectiveness in the body.

5. Aids Digestion

Traditional Thai tea often includes spices such as star anise and cardamom, both known for their digestive benefits.

Star anise, for example, contains compounds like anethole, which has been shown to soothe gastrointestinal issues and reduce bloating.

Cardamom, on the other hand, aids digestion by stimulating the production of bile and helping the body break down fats.

Regular consumption, especially after meals, can help relieve digestive discomfort, making it an excellent post-meal beverage.

For an extra digestive boost, consider pairing with ginger, another potent digestive aid that can help alleviate nausea and promote smooth digestion.

6. Strengthens Immune Function

The antioxidants and polyphenols found in Thai tea contribute to stronger immune function.

Black tea’s catechins have been shown to have antiviral and antibacterial properties, providing a layer of defense against infections and common illnesses like colds and the flu.

Polyphenols also support immune health by reducing inflammation, a key factor in immune response.

Adding a slice of ginger or turmeric to this tea can further boost its immune-boosting benefits, as these spices contain curcumin and gingerol, both powerful compounds that enhance immunity.

For optimal benefits, consume Thai tea during colder months when the immune system often needs extra support.

7. Reduces Inflammation

Chronic inflammation is a factor in numerous health issues, including arthritis, diabetes, and cardiovascular disease. Thai tea, thanks to its high levels of flavonoids and polyphenols, may help mitigate inflammation.

These antioxidants block pro-inflammatory enzymes, potentially reducing symptoms associated with chronic inflammation.

Black tea’s anti-inflammatory effects can be especially beneficial for those managing inflammatory conditions.

Drinking Thai tea regularly may serve as a natural anti-inflammatory remedy. Try it with a hint of turmeric, as the curcumin in turmeric is known for its potent anti-inflammatory effects. When combined with black tea’s own properties, the anti-inflammatory benefits are enhanced, providing greater relief from inflammation.

8. Promotes Skin Health

Thai tea can also contribute to healthy skin, thanks to its antioxidant content.

Antioxidants in black tea protect skin cells from free radical damage, which can lead to premature aging, wrinkles, and hyperpigmentation.

Additionally, black tea’s tannins have astringent properties that help tighten skin, making it look more toned and youthful.

Incorporating Thai tea into your skincare routine, either as a beverage or as a topical ingredient, may improve skin texture and appearance over time.

Drinking it consistently or using it when cooled as a facial rinse can help tone the skin and protect it from environmental stressors, promoting a clearer complexion.

9. Balances Blood Sugar Levels

Research has shown that black tea, a primary ingredient in Thai tea, may help stabilize blood sugar levels. Compounds like polyphenols and polysaccharides in black tea can slow the absorption of sugars, leading to more balanced blood glucose levels. This benefit is particularly helpful for people managing diabetes or those who experience frequent blood sugar spikes and crashes.

To make the most of this benefit, consider drinking Thai tea without added sugars.

Opt for natural, sugar-free ingredients, or lightly sweeten with a natural, low-glycemic option like stevia.

Regular, sugar-free consumption may help maintain steady blood sugar levels over time, contributing to better overall metabolic health.

10. Enhances Mood and Reduces Stress

Enjoying a warm cup of Thai tea can have mood-enhancing effects, largely due to the soothing properties of tea itself.

The L-theanine in black tea has been linked to relaxation and stress reduction, as it promotes alpha brain wave activity associated with a calm yet alert state.

Additionally, certain spices in this tea, like cinnamon, have been linked to reduced stress levels, making the drink a comforting choice during stressful times.

To maximize the mood-boosting benefits, try drinking it with a hint of vanilla or lavender, both known for their calming effects. Sipping Thai tea mindfully as part of a relaxing routine can further enhance its calming effects, making it an excellent choice for a midday break or an evening wind-down ritual.

Potential Health Risks

While Thai tea can be a delicious and refreshing beverage, it’s important to be aware of potential health risks associated with excessive consumption:

1. High Sugar Content:

Thai tea is often heavily sweetened with sugar, which can contribute to weight gain, type 2 diabetes, and other health problems.
Excessive sugar intake can also lead to dental issues like tooth decay.

2. Caffeine:

Thai tea contains caffeine, which can cause side effects like insomnia, anxiety, and rapid heart rate in sensitive individuals.
Excessive caffeine consumption can also lead to dehydration.

3. Milk and Cream:

The addition of milk and cream can increase the calorie and fat content, which may contribute to weight gain and heart disease.

4. Food Coloring:

Some Thai tea recipes use artificial food coloring to achieve the vibrant orange color. While generally considered safe, excessive consumption of artificial food coloring may have potential health risks, although more research is needed.

5. Potential for Addiction: