Drinking a cup of tea or ‘chai’ in the morning and evening is a ritual in most Indian households. Usually paired with a snack, biscuits have traditionally been the go-to options for many. The famous chai and biscuit combo is almost ingrained in our culture. It is usually the first thing we eat in the morning and what we serve any guest at home. However, if you are guilty of consuming biscuits daily, especially first thing in the morning, it could be causing havoc on your health. Fortunately, there are plenty of healthier snacks available that can help boost your health, without giving up that cup of chai.
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Why are biscuits unhealthy?
While biscuits can potentially be made from healthy ingredients, the truth is that most available in the market are not. Some of the most popular biscuit brands come under the umbrella of ultra-processed foods that are high in calories and offer almost no nutritional value. They are easy to overeat, but remember that these small snacks add up.
- Contain palm oil
Palm oil is one of the cheapest and most frequently used oils in processed foods, including biscuits. Nearly 50% of palm oil consists of saturated fat, which in excess has been linked to high levels of ‘bad’ cholesterol (LDL) and increased risk of heart disease. Like all oils, palm oil is also high in calories and excessive consumption of it can eventually contribute to weight gain.
- High in sugar
Biscuits are usually loaded with sugar, even if they don’t taste very sweet. Sugar is notorious for being linked to a variety of health issues like diabetes, weight gain, accelerated ageing and more.
- High in sodium
Biscuits can have a surprisingly high salt content, and one should look out for these quantities, especially for those with high blood pressure and heart conditions. It can also lead to water retention, causing bloating, puffiness and weight gain.
- Made of refined flour
Biscuits are usually made from refined, all-purpose flour, which is known to be bad for our gut. The refined flour lacks micro and macronutrients, causing spikes in blood sugar, inflammation, indigestion, and even weight gain.
- Low in fibre
They don’t offer much fibre and can lead to digestive issues.
- Contain preservatives
Biscuits and cookies from the store often contain Butylated hydroxyanisole (BHA) and Butylated hydroxytoluene (BHT), which are synthetic antioxidants used as preservatives. Some studies suggest that these could have certain health risks for humans like disrupting endocrine receptors. However, more research is needed to make concrete conclusions.
Some may also contain Sodium Benzoate, which is linked with inflammation and allergies in the body.
Why to avoid chai and biscuits in the morning
Dieticians emphasise avoiding chai and biscuits first thing in the morning. For those eating this combo for breakfast, it causes a high spike in blood sugar, considering that even our chai is usually laden with sugar. As a meal, this combo offers almost no protein or other essential nutrients, leaving you hungry soon after. Chai is also very acidic, so when consumed on an empty stomach, can lead to acidity and digestive issues throughout the day.
The verdict
It is important to consider the ingredients in your packaged food to maintain a healthy diet. The key here, is moderation. Eating biscuits occasionally will not hurt you, however, if you are consuming large quantities and often, it may be helpful for you to consider healthier alternatives.
Moreover, you can opt for biscuits or cookies that are made with whole grains, and contain ingredients that add fibre and protein.
Healthier alternatives
Instead of starting your day with chai try having lighter options like green tea, fennel or cinnamon water, herbal tea or coconut water. These lighter options offer many health benefits and can help relieve acidity. Some healthier snacks you can pair with your drink or chai:
- Roasted chickpeas: Packed with protein and fibre, roasted chickpeas can be a tasty and crunchy option.
- Roasted makhana: Makhana or fox nuts can be roasted and seasoned to your liking. They are rich in fibre, nutrients and antioxidants.
- Nuts and seeds: A convenient snack option, nuts and seeds offer many important nutrients.
- Homemade oat snacks: Try making snacks at home, using whole ingredients like oats, nuts, seeds and natural sweeteners. You can find easy recipes for things like energy bars and oatmeal cookies.
- Whole grain crackers: Opt for whole grain crackers that are high in fibre. You can also pair them with a variety of dips like hummus, that will keep you energised and full.
