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Evening tea is more than just a daily ritual-it is a cherished moment for relaxation, reflection, and rejuvenation. While many of us pay close attention to healthy eating throughout the day, the snacks we pair with our tea often go unnoticed. Common choices like fried snacks, biscuits, or traditional rusks might seem harmless but can significantly impact our health, especially blood sugar levels.
The Hidden Health Risks of Traditional Rusks
In a recent interview with HT Lifestyle, nutritionist Dt Sagarika Garg from Tata Soulfull highlighted the importance of choosing the right tea-time snack. She explained that many commercially produced rusks are far from the light, guilt-free treats they appear to be. Most are made with refined flour (maida), unhealthy fats, and excessive sugar, which can cause blood sugar spikes and digestive issues.
“Maida lacks essential nutrients and fiber, leading to bloating and unstable blood sugar levels, making it unsuitable for people with diabetes or those managing their weight,” Dt Garg said. She also warned that these rusks provide empty calories that contribute to weight gain and elevated bad cholesterol (LDL), increasing the risk of heart disease.
Why Choosing the Right Snack Matters
Dt Garg emphasized that a well-chosen snack helps sustain energy, aids digestion, and boosts metabolism-especially important during the natural dip in energy levels in the evening. “Eating at regular intervals supports metabolism by preventing long fasting periods that can slow it down. Snacks rich in fiber and nutrients, especially from whole grains and millets, help maintain stable blood sugar levels, improve concentration, and enhance mood,” she added.
A Healthier Alternative: Whole Grain and Millet Rusks
To make tea time healthier, Dt Garg recommends switching from traditional maida rusks to fiber-rich, whole grain alternatives. Millets, known as ancient superfoods, are gaining popularity as nutritious substitutes for refined grains. Brands now offer Whole Wheat and Jowar (sorghum) rusks that retain the comforting crunch while offering superior health benefits.
Jowar, a gluten-free millet, is high in fiber and packed with essential vitamins and minerals such as iron, magnesium, and B vitamins. Dt Garg explained, “Jowar supports digestive health, blood sugar regulation, and immunity. Its antioxidants combat inflammation, and its fiber content promotes satiety, helping with weight management and reducing cravings for unhealthy snacks.”
Unlike refined flour snacks that cause sugar spikes and energy crashes, millet and whole grain rusks provide a steady energy release, support gut health, and promote heart health.
Make Your Tea-Time Count
As you enjoy your evening chai, consider pairing it with healthier options like millet or whole wheat rusks. This simple dietary change can enhance digestion, metabolism, and overall well-being, allowing you to savor your tea time without compromising your health.
Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult your healthcare provider for any medical concerns or dietary changes.
For more health tips and articles, visit HindustanTimes.com.
