For many of us, the day doesn’t feel complete without that warm cup of chai in the evening. It’s more than just a drink. It’s a ritual, a comfort, and often, a reason to pause and take a break from the hustle of daily life. Whether it’s catching up with family, scrolling through our phones, or sitting by the window to watch the world go by, evening chai is a moment of peace. But what if this everyday habit is silently adding to your weight?
This might come as a surprise, especially for those who only have a small cup. After all, how can something so familiar and soothing cause harm? Well, it’s not just the chai itself that’s the problem—it’s everything that comes with it.
Chai, on its own, is not the villain. Made with water, milk, tea leaves, and a little sugar, it’s relatively harmless when consumed in moderation. Some even say it has health benefits, like aiding digestion and giving a small energy boost. But the trouble begins when we start adding more sugar, using full-fat milk, and pairing it with snacks like biscuits, namkeen, pakoras, or even sweets. That’s when the calorie count starts rising quickly without us realising it.
Think about a regular chai break. You pour yourself a generous cup of tea, probably add one or two teaspoons of sugar, and use full cream milk for that rich taste. Now imagine dipping a few biscuits into that chai—each biscuit has its own share of calories, sugar, and fat. Add to that some fried snacks or leftover sweets, and suddenly, what started as a 100-calorie drink has turned into a 500-calorie meal. And the worst part? We do this without feeling full, so we still eat our regular dinner just a few hours later.
This daily cycle builds up over time. If you’re not burning off those extra calories, your body starts storing them as fat. And since this habit is often seen as harmless or even comforting, we rarely think of changing it.
A well-known nutritionist recently pointed this out in a simple and relatable way. According to her, it’s not about quitting chai altogether. That would feel like punishment, and for many people, it’s not realistic. Instead, she suggests making small, smart changes to how we enjoy our evening tea. The idea is to keep the comfort but cut down on the hidden calories.
Her first tip is to control the sugar. Reducing the amount slowly can help your taste buds adjust. If you currently take two spoons, try one and a half for a week, then bring it down to one. Eventually, you might even enjoy your chai with no sugar or switch to natural sweeteners like stevia, which don’t add calories.
Next, think about the milk you use. Full cream milk is rich and creamy, but it’s also high in fat. Switching to toned or skimmed milk can reduce the calorie content without taking away the taste completely. If you’re open to it, plant-based options like almond or oat milk can also be used. Just make sure they’re unsweetened versions.
The biggest fix, though, is what you eat with your chai. That’s where most of the damage happens. Instead of biscuits, namkeen, or deep-fried snacks, the nutritionist recommends healthier choices. Nuts like almonds or walnuts, roasted chana, or even a small fruit can satisfy your hunger without spiking your calorie intake. If you want something crunchy, try homemade roasted makhana (fox nuts) with light seasoning. They’re low in calories and quite filling.
Another trick is to time your chai better. Having tea closer to your dinner time can reduce the gap between snack and meal, which might help you avoid overeating. Some people even find that replacing their evening chai-snack session with an early light dinner works better for their routine and waistline.
Also, try not to have chai on an empty stomach. When you’re too hungry, you’re more likely to overeat snacks with your tea. A small, healthy snack before your chai can help you feel more in control and avoid bingeing on unhealthy stuff.
Some people even find that switching the location of their chai break helps. Instead of sitting in front of the TV or scrolling through your phone, try enjoying your tea while taking a short walk, sitting in the balcony, or chatting with someone. When you’re mindful of what you’re eating and drinking, you naturally make better choices.
Of course, everyone’s body is different. Some people may not gain weight even with daily chai and snacks, while others notice changes within weeks. It all depends on your lifestyle, activity level, and overall diet. But if you’ve been struggling with slow, steady weight gain and can’t figure out why, your evening chai habit might be worth looking into.
The good news is that you don’t need to give it up. Chai can still be a part of your day—you just need to be smarter about it. Focus on balance, be aware of the add-ons, and treat it as a joyful ritual, not a mini-meal.
In the end, it’s the small habits that often make the biggest difference. A little less sugar, a healthier snack, a lighter milk choice—these are not hard changes, but over time, they can have a big impact. The goal isn’t to take away your evening comfort but to make sure it doesn’t come at the cost of your health.
So the next time you make yourself a cup of chai in the evening, take a moment to think. Not about giving it up, but about how you can make it better for your body. After all, true comfort doesn’t just taste good—it feels good too.