2 days Ago By Pallavi Mehra
Tea time is a cherished ritual for many, offering a comforting pause in the day often accompanied by snacks. Among the favourites is the suji rusk, a twice-baked biscuit known for its perfect crunch when dipped in chai. However, while its texture and flavour might make it an ideal tea-time companion, its health implications tell a different story.
The Problem With Suji RuskDespite being marketed as a light and wholesome option, suji rusk is far from the health-friendly snack it appears to be. A 2022 study published in the Journal of Nutritional Science revealed that most commercially available suji rusks are primarily composed of refined wheat flour (maida), sugar, and refined palm oil, with only about 1.8 per cent suji (semolina).
The study reveals how frequent consumption of foods made with refined flour disrupts gut health, contributes to weight gain, and increases the risk of chronic conditions like diabetes and cardiovascular diseases. Health Risks Linked to Suji Rusk - Gut Health Disruption The Gut Microbiome and Metabolism Study (2021) found that diets rich in refined flour can significantly alter gut bacteria. Fiber, which is essential for maintaining a healthy microbiome, is virtually absent in suji rusk.
This leads to bloating, constipation, and long-term gut issues. - Weight Gain and Obesity The Global Dietary Patterns and Obesity Risk Report (2020) confirmed that calorie-dense foods low in nutrients, such as suji rusk, contribute to insulin spikes and fat storage, driving obesity rates higher. - Heart Health Concerns A 2021 study in The American Journal of Clinical Nutrition established a strong link between refined palm oil consumption and elevated LDL cholesterol levels.
With suji rusk containing significant amounts of palm oil, it increases the risk of developing heart diseases. - Diabetes Risk The Lancet Diabetes and Endocrinology study (2022) underscored the role of sugar-laden foods like suji rusk in accelerating insulin resistance. This condition, a precursor to type 2 diabetes, is increasingly linked to frequent consumption of such snacks.
Healthier Alternatives To Suji Rusk If you’re looking to enjoy your tea time without compromising your health, consider these nutritious options: - Whole Grain Crackers: Replace rusks with whole-grain crackers that are rich in fibre and nutrients. Opt for brands with minimal added sugar. - Nuts and Seeds: Almonds, walnuts, and pumpkin seeds provide healthy fats and protein, making them an excellent pairing with chai.
- Fruits: Fresh fruits like apple slices, bananas, or berries offer natural sweetness and a dose of vitamins. - Whole Grain Toast with Avocado: Spread mashed avocado on whole-grain toast for a heart-healthy, nutrient-dense option. - Dark Chocolate: A small piece of dark chocolate satisfies sweet cravings while delivering antioxidants.
- Makhana (Fox Nuts): Lightly roasted fox nuts are low in calories, high in protein, and a great alternative to rusks. - Dried Fruits: Moderation is key, but dried apricots, figs, or raisins can be a fibre-rich and sweet addition to your snack time. Expert’s Take On Suji Rusk “Tea time doesn’t have to come at the cost of your health,” says Dr Sarah Johnson, a dietitian from London.
“By swapping out processed snacks like suji rusk for whole foods and nutrient-dense options, you can enjoy your chai guilt-free while supporting your overall well-being.” Dr Mark Davis, a New York-based nutritionist, adds, “Even traditional snacks can become healthier when prepared with whole grains and minimal additives. The key is moderation and choosing nutrient-dense alternatives.
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