Chai, or Indian milk tea, is one of the most popular beverages in India, enjoyed by millions every day. While it provides warmth, energy, and certain health benefits, excessive consumption may have negative effects on the body. Nutritionist Rujuta Diwekar explains the ideal quantity, how caffeine in tea affects health, and ways to enjoy chai mindfully.
In Indian households, the aroma of boiling tea leaves combined with elaichi, laung, and adrak is a daily ritual that often marks the start of the day. Chai is not just a drink; it is a cultural staple that brings people together, evokes comfort, and serves as a moment of relaxation. Yet, even this beloved beverage requires moderation. According to Diwekar, drinking more than three to four cups a day can strain the body rather than nourish it.
Health Benefits of Chai
Chai is more than a comforting beverage; it can support health when consumed in moderation. The tea leaves used in chai contain antioxidants called polyphenols, which may help combat free radicals in the body. These antioxidants are associated with reduced risk of chronic conditions like heart disease and certain inflammatory disorders.
Adding milk to chai contributes calcium, protein, and essential vitamins that support bone health and overall nutrition. Spices like ginger, cardamom, and cloves enhance flavor and offer medicinal benefits. Ginger can help with digestion and inflammation, while cardamom may support detoxification and metabolism.
The combination of tea, milk, and spices makes milk tea a nutritious drink when prepared mindfully. Enjoying it within recommended limits can provide energy, warmth, and even mental focus.
How Much Chai Is Safe?
A common question for tea lovers is: how many cups of chai are safe daily? Rujuta Diwekar suggests that for individuals following a regular routine, two to three cups per day is ideal. She mentions, “Agar aap routine type insaan hain to aapko do-teen cup se zyadana peena chahiye.”
Exceeding this amount may increase caffeine intake and sugar consumption, potentially leading to jitteriness, sleep disturbances, or digestive issues. While the caffeine in tea is lower than coffee, more than three cups a day can still affect sensitive individuals. For people with anxiety, heart conditions, or sleep problems, monitoring intake is particularly important.
By adhering to the recommended limits, tea drinkers can enjoy the benefits of chai without negatively impacting health. Moderation ensures that this daily ritual remains enjoyable and supportive of overall wellness.
Caffeine in Tea: What You Need to Know
Caffeine in tea provides a gentle energy boost, unlike the rapid spike associated with coffee. A standard cup of Indian chai contains roughly 30–60 mg of caffeine, depending on the strength and brewing time, compared to 95 mg in a typical cup of coffee.
Medical news highlights that moderate caffeine intake may improve focus, alertness, and even metabolism. However, excessive consumption can lead to insomnia, dehydration, increased heart rate, and digestive discomfort. Nutritionists advise avoiding chai after 4 pm to prevent sleep disruption.
Spacing out your tea intake and combining it with meals can further reduce any adverse effects of caffeine. Mindful consumption allows individuals to reap energy benefits while maintaining a stable sleep-wake cycle.
Pairing Chai with Healthy Snacks
Chai is often accompanied by snacks, but many traditional options like pakoras, namkeen, or rusk are high in unhealthy fats and low in nutrients. Even sweet biscuits can increase sugar intake, which may offset the benefits of drinking tea.
Health-conscious alternatives include roasted makhanas, black chana, or bhel. These snacks are nutrient-rich, low in bad fats, and provide energy without compromising health. By choosing the right accompaniments, tea lovers can enjoy a balanced tea-time experience that complements their daily diet and overall wellness.
Additionally, portion control is essential. Pairing one cup of chai with a small serving of nutritious snacks ensures satisfaction while preventing overconsumption of calories and sugar.
Making Chai a Part of Daily Health Routine
Chai can be integrated into a healthy daily routine if consumed mindfully. Drinking two to three cups per day, preferably before late afternoon, ensures that you benefit from its energy-boosting and antioxidant properties without affecting sleep or digestion.
Diwekar emphasizes that chai should not replace meals. Skipping meals and relying on tea can lead to nutrient deficiencies and uneven energy levels. Instead, view chai as a complement to a balanced diet that includes fruits, vegetables, whole grains, and proteins.
When consumed responsibly, chai remains a cultural comfort and a health-friendly beverage. Mindful preparation—limiting sugar, using fresh milk, and adding spices wisely—can make milk tea a nourishing part of your routine. Small adjustments, like choosing healthier tea-time snacks and moderating intake, help transform this daily ritual into a source of wellness rather than a potential health risk.
By understanding the role of caffeine in tea, portion control, and healthy pairings, tea drinkers can continue enjoying chai’s warmth, flavor, and cultural significance while prioritizing health.
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