India’s love for sugary chai continues even as diabetes cases climb

For most Indians, chai is more than just a drink — it’s a symbol of warmth, hospitality, and togetherness. Whether shared with family in the morning, sipped during office breaks, or offered to guests, chai is woven deeply into India’s social fabric. However, while this daily ritual brings comfort, it also carries a hidden health cost. The large amounts of sugar added to every cup are quietly fueling the country’s rising diabetes and obesity rates.

According to Dr Archana Batra, Dietitian and Certified Diabetes Educator, giving up chai altogether is nearly impossible because it’s tied to emotion, routine, and culture. “It’s not just about the taste — it’s about how it makes people feel,” she says. But she also warns that the high sugar intake from multiple cups of chai daily can harm long-term health if not controlled.

The sugar trap in every cup

For many, the day begins and ends with chai. On average, one person in India drinks four to five cups daily, each cup containing two to three teaspoons of sugar. That may not sound like much, but when added up, it equals 50 grams of sugar and around 200 to 300 extra calories every day — often without people realising it.

Refined sugar adds sweetness and a quick burst of energy. It gives an instant “feel-good” effect because sugar triggers the release of dopamine, the brain’s happiness chemical. However, this energy rush fades quickly, leaving people craving more sugar to feel alert again. This cycle of sugar highs and lows increases hunger, reduces energy, and makes it harder to control weight.

Dr Batra explains that this constant sugar intake causes insulin resistance — a condition where the body stops responding properly to insulin, the hormone that controls blood sugar. Over time, this can lead to type 2 diabetes, weight gain, and even heart disease.

Many people also drink tea with full-fat milk and biscuits or fried snacks, which further increase calorie and sugar intake. “When you add it all up, your chai habit can quietly become a major source of daily sugar overload,” says Dr Batra.

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Small changes, big impact

The good news is that chai itself is not unhealthy — it’s the added sugar that causes problems. Instead of quitting tea, Dr Batra suggests adopting small, sustainable changes to make it healthier. “Micro-changes can help people enjoy their chai without harming their health,” she says.

Here are some easy ways to reduce the sugar burden without giving up the pleasure of tea:

1. Cut down sugar gradually
If you normally add two teaspoons of sugar, try reducing it to one and a half, then to one. Your taste buds will slowly adjust, and you’ll still enjoy the flavour.

2. Use natural sweeteners
Switching to natural sweeteners like stevia or jaggery can help reduce refined sugar intake. Jaggery, though still a form of sugar, contains trace minerals like iron and potassium, and is slightly less processed than white sugar.

3. Limit the number of cups
Try to reduce your tea intake to one or two cups per day. If you crave a mid-day energy boost, replace a few cups with herbal teas like green tea, lemongrass tea, or cinnamon tea, which help improve digestion and metabolism.

4. Experiment with flavourful spices
Indian chai gets its charm from aromatic spices. Adding ingredients like cardamom, cinnamon, ginger, or tulsi enhances flavour naturally, reducing the need for added sugar. These spices not only make the tea taste better but also have health benefits — cinnamon helps control blood sugar, while ginger aids digestion.

5. Choose low-fat milk
Switch to low-fat or toned milk to cut down on calories without compromising the creaminess of your chai. Avoid adding condensed milk or cream, as they significantly increase sugar and fat levels.

6. Drink mindfully
Instead of gulping your tea, sip it slowly and savour it. Drinking mindfully reduces the urge for multiple cups and helps you appreciate the ritual in a healthier way.

Protecting culture without harming health

Chai is deeply embedded in Indian culture — from roadside tea stalls to family gatherings, it’s part of who we are. Completely removing it from daily life isn’t practical or necessary. What matters is balance. Reducing sugar doesn’t mean sacrificing tradition; it means modernising it for a healthier future.

Dr Batra believes that small, conscious choices can help people keep the emotional joy of chai while protecting their health. “You don’t need to stop drinking chai,” she explains. “Just be mindful about how you prepare it.”

She suggests that families can make chai-time healthier by offering unsweetened tea with natural flavouring and pairing it with fruits, nuts, or roasted snacks instead of biscuits. Children should also be encouraged to drink less sugary tea, helping them develop healthier habits early in life.

India’s love for chai isn’t going away — nor should it. But with diabetes cases rising rapidly, it’s time for a small revolution in how we enjoy it. Each spoonful of sugar might bring comfort, but over the years, those extra calories add up silently.

The solution lies not in quitting chai but in rethinking it. A slightly less sweet cup, flavoured with ginger or cinnamon, can still bring the same warmth and joy. By reducing sugar step by step, Indians can preserve the tradition of chai while ensuring it remains a source of comfort — not a cause of illness.

In the end, balance is the key. The perfect cup of chai doesn’t just warm the heart — it should also keep the body healthy. A little mindfulness in every sip can make that possible.