CLAIM:
Drinking chai daily leads to weight gain.

FACT:
Drinking chai in moderation does not inherently cause weight gain. Factors like added sugar, full-fat milk, and frequency of consumption determine its caloric impact.

A YouTube short posted by internet sensation and nutrition coach, Ryan Fernando, claimed that consuming one cup of tea daily for a year can result in a weight gain of 3.5 kgs, which could rise to 5.5 kgs with two cups daily.

The 60-sec video, captioned "Is your chai making you fat?," was posted about a year ago, but it is still driving engagement with multiple comments in the recent past. It has garnered close to 100,000 likes and has been viewed close to 2 million times.

"Are you a chai lover? Do you take such sips (of chai) daily, that too with added milk?" asks Fernando in the video.

"A cup of chai with milk which will have about two spoons of sugar, is about 80 calories daily. It is 36 litres of milk in a year, and it can cause you to gain about 3.5 kgs," he says in the video, while adding that if you were to enjoy 2 cups of the hot beverage a day, it would mean you are consuming 72 litres of milk and 1460 spoons of sugar in a year and this could cause you to gain upto 5.5 kgs.

"You will go from a size medium to large!," he warns, while adding that it is same for coffee too.

"So what is the solution? Black tea. No sugar. No milk. Black coffee. No sugar. No milk," he claims.

While it is true that one needs to watch their calories and sugar consumption when trying to manage their weight, this claim oversimplifies the relationship between chai consumption and weight gain by not considering key factors like preparation methods, overall diet and activity levels.

First Check spoke to Fatimah Zohra, a Delhi-based nutritionist, who pointed out that weight gain occurs when there is a consistent calorie surplus—consuming more calories than the body burns.

"Tea, when prepared with large amounts of sugar or full-fat milk, can contribute to weight surplus, especially if consumed frequently without accounting for the added calories," she explained.

According to Zohra, the problem often lies in the habit of pairing tea with high-calorie, processed snacks such as biscuits or fried items.

"Tea should not be consumed with foods rich in salt and sugar, as this combination can lead to excess calorie consumption," she noted.

She also highlighted that excessive consumption of tea—beyond two to three cups daily—can hamper metabolism, particularly when paired with significant sugar intake. Over time, this can lead to slower nutrient absorption due to compounds such as tannins in tea potentially impacting metabolic rates and contributing to weight gain.

However, Zohra emphasizes that not all tea is problematic.

"Green or black teas, which are rich in condiments and antioxidants, can actually help in fat burning and improving metabolism," she says.

Scientific research supports this. A study  highlights how excessive sugar consumption contributes to obesity and metabolic disorders, reinforcing the importance of limiting added sugars in beverages like chai. Another study discusses the metabolic benefits of spices like cinnamon, ginger, and cardamom, common in chai and potentially supportive of weight management.

Zohra advises making simple changes to chai preparation to avoid unnecessary calorie surplus. Using low-fat or plant-based milk, limiting sugar, and opting for natural sweeteners like stevia or jaggery can significantly reduce its caloric impact. She recommends avoiding chai with nutrient-poor processed snacks and instead focusing on consuming it alongside balanced meals rich in protein and fiber.

Hence, the claim that drinking chai inherently leads to weight gain is misleading. Chai can be part of a balanced diet when prepared with healthier ingredients and consumed in moderation.

Also read: Fact-check: Bulletproof coffee no magic bullet to weight loss

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