Two teaspoons per cup across four cups adds about 40 g sugar daily, above many guidelines’ daily limits.
Cut back slowly
Reduce sugar by a quarter teaspoon weekly; within a month, chai may taste too sweet.
Watch the pairing
Chai with biscuits adds sugar and refined flour. Have it after a meal or with roasted chana, nuts or an egg.
Mind the timing
Caffeine lasts for hours. If sleep is difficult, have your last cup before mid-afternoon; poor sleep can worsen next-day glucose control.
Sweeteners?
Non-nutritive sweeteners may help some people transition. If you have diabetes, ask your doctor or nutritionist what fits your plan.
Education, not personal medical advice. Consult a qualified clinician about diagnosis, treatment and your results.