Srinagar, Jul 09: Tea and coffee are an integral part of daily life in Kashmir, with beverages such as traditional Noon Chai, Kahwa, Yellow Tea and coffee consumed in almost every household. However, health experts say that making informed choices about what, when and how much people can drink significantly reduces the risk of lifestyle diseases and improves overall well-being.
A public health awareness advisory issued by Dr. S. Muhammad Salim Khan, Professor, Department of Community Medicine, Government Medical College Srinagar, compares the nutritional value, health benefits and potential risks of the beverages most commonly consumed in Kashmir.
The advisory encourages people to limit excess sugar, salt and caffeine while adopting healthier drinking habits.
“Tea and coffee are not harmful when consumed in moderation. The real concern lies in excessive sugar, salt and caffeine intake, which over time can contribute to obesity, hypertension, diabetes and heart disease,” Dr. Khan said.
According to the advisory, plain Green Tea and traditional Kashmiri Kahwa are among the healthiest beverages due to their high antioxidant content and low calorie count.
Kahwa, prepared with green tea leaves, saffron, cinnamon, cardamom and almonds, contains only about 5 to 25 calories per cup and offers several health benefits, including improved digestion, relaxation and antioxidant protection. However, adding excessive sugar or honey may reduce these benefits.
Similarly, plain Green Tea contains just 2 to 5 calories per cup, supports metabolism, promotes heart and brain health and is rich in antioxidants. Experts recommend consuming it during the morning or afternoon while avoiding it with meals, as it may reduce iron absorption.
The advisory notes that Noon Chai, the iconic pink salted tea of Kashmir, remains an important part of the region’s culinary tradition but should be consumed in moderation because of its high salt content.
Prepared using green tea, baking soda, salt and milk, Noon Chai provides hydration, warmth and calcium when milk is added. However, excessive consumption may contribute to high blood pressure, fluid retention and increased cardiovascular risk, particularly among people with hypertension, kidney disease or heart failure.
LIMIT NOON CHAI TO ONE OR TWO CUPS DAILY
Experts recommend limiting Noon Chai to one or two cups daily, preferably during breakfast or on cold mornings.
The commonly consumed Yellow Tea, prepared with black tea, milk and sugar, provides antioxidants and improves alertness. However, excessive sugar significantly increases its calorie content and may contribute to obesity, diabetes and dental problems.
Health experts recommend consuming Yellow Tea in the morning or afternoon and limiting intake to one or two cups per day with minimal or no added sugar.
BLACK COFFEE WITHOUT SUGAR ONE OF THE HEALTHIEST BEVERAGES
The advisory highlights that Black Coffee without sugar remains one of the healthiest caffeinated beverages due to its extremely low calorie content and high caffeine concentration.
Black coffee enhances alertness, improves physical performance and contains virtually no calories. However, consuming it excessively or late in the day may trigger acidity, anxiety, palpitations and sleep disturbances.
Coffee prepared with milk and sugar offers calcium and sustained energy but also contains significantly more calories and added sugars, increasing the risk of weight gain and diabetes if consumed regularly.
The advisory estimates caffeine levels in commonly consumed beverages: Noon Chai: 20–40 mg per cup, Yellow Tea: 30–50 mg, Kahwa: 10–30 mg, Green Tea: 15–30 mg, Black Coffee: 80–100 mg and Milk Coffee: 60–80 mg
KEEP TOTAL DAILY CAFFEINE INTAKE BELOW 400 MG
For healthy adults, experts recommend keeping total daily caffeine intake below 400 mg, while pregnant women should generally limit caffeine consumption to less than 200 mg per day.
The advisory also provides recommendations for people with specific medical conditions: Individuals with hypertension should prefer Kahwa or unsweetened tea and restrict salted Noon Chai, People with diabetes should avoid adding sugar to tea or coffee, those suffering from acidity or gastroesophageal reflux disease (GERD) should avoid consuming strong coffee on an empty stomach, individuals with iron deficiency should not drink tea or coffee with meals and should wait at least one hour after eating and atients with kidney disease or heart failure should avoid salted Noon Chai unless advised otherwise by their physician.
EXCESS SUGAR CONTRIBUTES TO OBESITY, DIABETES, HEART DISEASE
Dr. Khan emphasized that reducing sugar and salt intake is one of the simplest ways to improve long-term health.
“Excess sugar contributes to obesity, diabetes, heart disease and tooth decay, while excessive salt raises blood pressure and increases the risk of heart disease and stroke. Small changes in daily beverage habits can make a significant difference,” he said.
The advisory also encourages people to stay hydrated by drinking adequate water, use low-fat milk whenever possible, maintain a balanced diet rich in fruits and vegetables and remain physically active.
Based on nutritional value and health benefits, the advisory ranks the beverages as: Plain Green Tea, Kashmiri Kahwa, Black Coffee (without sugar), Yellow Tea (with little or no sugar), Coffee with Milk (minimal sugar) and Noon Chai (consume in moderation because of its salt content).
The advisory said while every beverage has its place in a healthy diet, moderation and mindful preparation remain the key to better health, urging people to choose drinks with less sugar, less salt and appropriate caffeine intake for a healthier lifestyle—(KNO)
