Tea is an emotion in India. During winter, this feeling becomes even more intense and becomes a perfect antidote to the biting cold. For many people, it’s the first thing they taste in the morning. For others, it is an essential breakfast companion, post-lunch indulgence, evening drink and even an after-dinner dish.

As mind-soothing as daily tea sessions may seem, they often come with a heavy calorie load. But tea alone cannot be blamed here – the real culprits are the snacks we take with our cup of tea.

However, health experts warn that many of the popular tea-time snack options in Indian homes are unhealthy and should be avoided for daily consumption. If your morning tea ritual seems incomplete without biscuits or rusks, it might be time to rethink your breakfast options.

Moreover, a new survey shows that Indians are spending more on processed foods, refreshments and beverages than on fruits and vegetables every month. Increasing consumption of processed foods and sugary beverages is linked to an increase in diseases such as diabetes, obesity and cardiovascular problems in India. In May 2024, the Indian Council of Medical Research (ICMR) also said that 56.4 percent of India’s total disease burden is linked to unhealthy diet.

Many common tea snacks are high in calories and low in essential nutrients, causing health problems.

“Tea is often associated with breakfast in Indian culture, but typical breakfasts like biscuits, rusks, aloo bhujia, samosa and kachori are not healthy. These are high in refined flour, sugar, salt and unhealthy fats, which when consumed daily can lead to weight gain, high cholesterol and diabetes,” says Dr Neeti Sharma, head, nutritionist and dietetics, Marengo. Asia Hospitals Gurugram says.

“Nankhatai, biscuits and rusks should be avoided as these are made of refined flour and unreliable oil quality. Similarly, fried snacks like Aloo Bhujia, Namkeen, Samosas, Kachori and Pakodas are also harmful. They increase bad cholesterol, increase triglycerides and pose a risk of coronary heart disease. These snacks lack nutritional value, providing only saturated fat and carbohydrates,” says Reena Popatani, clinical dietitian and diabetes educator.

Some tea snacks that you should avoid on a regular basis include:

• fried foods

  • Due to the high amount of calories, fat and sodium in samosas and pakodas.

• refined sugar treats

  • Store-bought cookies, biscuits and rusks made of added sugar, unhealthy fats and empty calories.

• processed snacks

  • Chips and other processed foods that contain unhealthy fats, sodium and added sugars.

“Deep-fried snacks can be enjoyed in moderation, small amounts 1-2 times a week, but they should not be consumed regularly. Biscuits and rusks made from whole wheat should also be limited to 1-2 pieces per day,” suggests Dr Sharma.

Many packaged products now come with attractive labels such as “50% less oil,” “healthier,” or “made with oats.” However, it is important to read ingredients and labels carefully to understand what you are actually eating.

What should be taken instead?

There are enough healthy alternatives to replace your regular pile of biscuits, chips, packaged snacks and dry cakes.

Health experts recommend roasted makhana, seed mix and roasted black gram as healthy options for tea time snacks.

“Healthy options also include baked or air-popped snacks, roasted chana, popcorn or makhana. You can also opt for homemade wheat crackers, biscuits or cookies with ingredients like quinoa or ragi,” says Simrat Kathuria, chief dietitian and CEO of The Diet Experts, Ludhiana.

Expert Khakhra, Bajra Puff, Jowar Puff, Murmur Bhel with Chutney and Vegetables, Roasted Peas, Sprouted Chaat, Boiled Corn Chaat, Chickpea Salad, Methi Thepla, Roasted Sweet Potato, Baked Samosa with Vegetable Filling, Poha, Murmura Chivda also suggests. Multigrain crackers, homemade dhokla, and whole-grain crackers will go along with your cup of tea.

However, moderation is key when it comes to snacks, even with nutritious foods. Eating too much of any food, no matter how healthy, can upset the balance of your diet and lead to problems like excessive calorie intake, weight gain or nutrient imbalances.

Do you like tea? some things to remember

• If sugar and cream are added, limit tea intake to 1-2 cups per day. Without sugar, 2-3 cups is acceptable.

“Tea is acidic and contains caffeine, which can be harmful on an empty stomach,” says Simrat Kathuria. So, pair it with nutrient-rich snacks, especially in the morning.

Avoid using tea to satisfy hunger. Instead, enjoy it as a mindful addition to your diet.

Well, drinking tea without a healthy snack is not a good idea. “Milk tea should not be consumed alone, as it is more likely to cause acidity or bloating due to the caffeine and tannins in it, which may cause discomfort. To avoid this, a small and healthy snack can be served along with it,” says Dr Sharma.