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Traditional Indian chai can turn unhealthy when loaded with excess sugar, full-fat milk, or brewed too strong. Overconsumption may cause acidity, dehydration, or disrupt iron absorption. With mindful tweaks, your daily cup can stay comforting and health-friendly.
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Reduce sugar gradually or replace it with natural sweeteners like honey or jaggery (in moderation). This helps balance taste without blood sugar spikes.
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Switch to toned milk, almond milk, or oat milk for fewer calories and less saturated fat. These alternatives also make chai lighter on digestion.
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Over-boiling tea leaves increases tannins, making chai bitter and harsh on the stomach. Steep for just 2–3 minutes for balanced flavour and gentler digestion.
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Reheating destroys antioxidants and increases caffeine concentration. Always make chai fresh for maximum benefits.
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Stick to 2–3 small cups a day. Excess caffeine can dehydrate and disturb sleep, especially when consumed late evening.
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Tulsi (holy basil) or clove can boost immunity and soothe the throat. These herbal additions elevate the health quotient of your chai.
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Instead of fried namkeen, try roasted chana, nuts, or whole-grain biscuits. This keeps your chai time satisfying yet wholesome.
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