Healthiest Tea-Time Snacks: Alternatives to Biscuits and Rusks

In India, tea (or chai) is more than just a beverage—it’s an emotion. Whether it’s a chilly winter morning or a late evening, a cup of tea has the power to rejuvenate and comfort. However, the snacks often paired with chai, such as biscuits, rusks, and fried items, can bring hidden health risks. Health experts caution that these commonly consumed snacks may be doing more harm than good if consumed daily

Why Avoid Traditional Tea-Time Snacks?

Popular snacks like samosas, aloo bhujia, kachoris, and pakoras, though tempting, are high in refined flour, unhealthy fats, and added sugars. Nutritionists explain that these snacks can contribute to:

• Weight Gain
• High Cholesterol Levels
• Increased Risk of Diabetes and Heart Disease

Biscuits and Rusks: Often made with refined flour and unhealthy oils, they are low in nutrients but high in sugar and unhealthy fats.

Fried Snacks: Items like aloo bhujia, samosas, and kachoris are calorie-dense and contain harmful trans fats, raising cholesterol and increasing heart disease risk.

Processed Foods: Chips and packaged namkeen are loaded with sodium, sugar, and artificial additives, which can lead to long-term health issues like hypertension and obesity.

The Growing Problem of Unhealthy Diets

Research indicates that Indians are increasingly spending more on processed snacks and sugary drinks than on fresh fruits and vegetables. According to the Indian Council of Medical Research (ICMR), over 56% of India’s disease burden stems from unhealthy eating habits. This rise in unhealthy snack consumption is directly linked to a growing prevalence of lifestyle diseases like diabetes and cardiovascular conditions.

Healthier Snack Options for Your Chai

It’s time to rethink your tea-time ritual. Health experts recommend switching to snacks that are nutritious yet satisfying. Some healthier options include:

1. Roasted Makhanas (Fox Nuts)
   Light, crunchy, and packed with nutrients, makhanas are an excellent alternative to fried snacks.

2. Seed Mixes
   A mix of sunflower, flax, pumpkin, and chia seeds provides essential fatty acids and antioxidants.

3. Roasted Chickpeas
   These protein-packed snacks are flavorful and low in calories.

4. Whole Wheat Crackers
   Choose crackers made from whole grains for added fiber and nutrients.

5. Homemade Options

   • Quinoa or Ragi Cookies: Homemade cookies made with healthier ingredients.
   • Baked or Air-Popped Snacks: These include popcorn, khakra, or puffed grains like jowar and bajra.

6. Salads and Chaats

   • Sprouts Chaat
   • Boiled Corn Chaat
   • Chickpea Salad

7. Traditional Snacks with a Twist

   • Roasted Sweet Potato
   • Vegetable-Stuffed Baked Samosas
   • Murmura Chivda
   • Multigrain Dhokla

Tips for Mindful Snacking

Even with healthy options, moderation is key. Overindulgence, even in nutritious snacks, can lead to excessive calorie intake and disrupt dietary balance.

• Limit your tea intake to 1–2 cups daily if sugar and cream are added. Unsweetened tea can be enjoyed up to 2–3 cups a day.
• Avoid drinking tea on an empty stomach, as its caffeine and tannins can cause acidity or bloating. Pair your tea with nutrient-dense snacks to keep digestion smooth.
• Steer clear of using tea as a meal replacement or hunger suppressant.

The Bottom Line

Enjoying a cup of chai doesn’t have to compromise your health. By choosing wholesome, nutrient-rich snacks, you can make your tea-time ritual both enjoyable and beneficial. With small, conscious changes, you can transform your chai breaks into moments of nourishment and delight.