How Many Cups of Chai a Day Are Healthy? Nutritionist Shares the Best Limit and Tips

For many Indians, chai is more than a beverage – it’s a ritual of warmth, comfort, and connection. The soothing aroma of elaichi, clove, and ginger wafting from the kitchen is enough to start the day on a comforting note. But even with its deep cultural significance, experts warn that excessive tea consumption can do more harm than good. Celebrity nutritionist Rujuta Diwekar offers a simple guide to enjoying chai in moderation without losing its charm.

The Ideal Daily Chai Limit

Rujuta Diwekar suggests that for those with a fixed daily routine, two to three cups of chai are plenty. Exceeding this can disrupt health in subtle but significant ways. She also advises avoiding tea after 4 pm to ensure quality sleep and warns against replacing meals with tea, which can lead to nutrient deficiencies.

Why Moderation Matters

Tea does offer benefits - from its comforting warmth to its antioxidant content - but balance is key. Overindulgence can cause issues like disturbed sleep, reduced iron absorption, and unnecessary calorie intake if paired with unhealthy snacks. By being mindful of portion sizes and timings, you can make chai an ally to your well-being rather than a hindrance.

Smarter Tea-Time Snack Choices

While biscuits, rusks, and fried savouries may be the classic companions to chai, they’re often high in unhealthy fats and low in nutrients. Rujuta recommends pairing your tea with wholesome options such as:

• Roasted makhanas
• Black chana
• Bhel with fresh vegetables

These choices not only satisfy cravings but also provide essential nutrients to keep your energy levels stable.

Enjoying chai is a tradition worth cherishing, but moderation ensures you benefit from it without unwanted side effects. Stick to two or three cups a day, avoid late-evening tea, and pair it with nutritious snacks - that way, you can sip away without guilt.