For millions of Indians, chai is far more than just a drink—it’s a ritual of comfort, warmth, and connection. The gentle aroma of cardamom, clove, and ginger drifting from the kitchen has the power to lift moods and set a positive tone for the day. But while tea holds a special place in our culture, drinking too much of it can quietly affect your health.
How Much Is Too Much?
A moderate intake of chai—around two to three cups a day—is generally enough to enjoy its flavour and warmth without overloading your system. Drinking excessive amounts, especially late in the day, may interfere with sleep quality. It’s also wise to avoid replacing meals with tea, as this can reduce your intake of essential nutrients.
Why Balance Matters
Chai does offer certain benefits, from its antioxidants to its comforting nature, but overindulgence can lead to subtle issues like disturbed sleep patterns, reduced iron absorption, and extra calorie intake—especially if you pair it with high-fat, low-nutrient snacks. The key is to enjoy your tea mindfully, keeping an eye on both timing and portion size.
Smarter Snacks to Pair with Chai
Traditional tea-time companions like biscuits, rusks, and fried snacks may be tasty, but they often lack nutritional value. Instead, try these healthier alternatives:
- Roasted makhanas – light, crunchy, and nutrient-rich.
- Black chana – packed with protein and fibre.
- Bhel with fresh vegetables – refreshing, filling, and full of vitamins.
These snacks not only satisfy cravings but also keep your energy levels stable throughout the day.
Chai is a tradition worth cherishing, but moderation is the secret to enjoying it guilt-free. Stick to a few cups a day, avoid late-evening tea, and pair it with wholesome snacks—this way, you can keep your tea ritual alive while also caring for your health.
