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Opening a packet of Rusks with your morning cup of tea – a delightful ritual, isn’t it? But what if this beloved combination isn’t as innocent as it seems? A recently viral video has sparked a debate about the healthfulness of Rusks, a popular tea-time snack in India. Dietitian Richa Gangani highlights this crunchy treat’s potential pitfalls; believe it or not, it’s all about the hidden ingredients. Is it time to ditch the rusks and explore healthier tea-time options?
Rusks with tea, a popular snack may need a change. A 2023 study shows that 72% of households prefer this pairing, with experts cautioning about its secret downsides. Rusks can pack sugar and palm oil, leading to unhealthy blood sugar spikes and unwanted fat. But don’t worry, you won’t have to miss tea time! Here, we suggest nutritious snack options that satisfy your taste buds and make your body feel grateful.
Makhanas Over Rusks? Viral Video Sparks Debate About Tea-Time Snacks
An Instagram video has sparked concern about the healthfulness of risks. The video by Richa Gangani claims that rusks are made with unhealthy ingredients like yeast, sugar, low-quality oil, and even repurposed stale bread. Richa Gangani says that rusks are a combination of refined flour, sugar, cheap oils, and extra gluten, potentially harmful to our health.
Richa Gangani suggests healthier options like roasted makhanas (fox nuts), dry chana (chickpeas), or nuts as an alternative to rusks. She says these options prioritize our health and help us avoid unwanted weight gain.
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Health Risks from Rusks
Many people would be surprised to know that rusks are often loaded with refined sugar. Manufacturers frequently add significant amounts of sugar to enhance flavour and achieve a crispy texture. This sugar can come in various forms, including granulated sugar, inverted sugar, or high-fructose corn syrup. Unfortunately, ingredient lists don’t always reveal the true extent of added sugar, making it difficult for consumers to make informed choices.
Although a little bit of sugar won’t hurt, consuming too much can significantly negatively affect health. Here’s a glimpse of the potential dangers:
- Refined sugar is high in calories and has little or no nutritional value. Eating sugary snacks like rusks regularly can lead to weight gain and obesity.
- Sugar causes a rapid rise in blood sugar levels, followed by a crash. This can lead to fatigue, cravings for more sugar, and difficulty managing blood sugar in individuals with diabetes.
- High sugar intake is linked to an increased risk of heart disease. As it contributes to factors such as high blood pressure, unhealthy cholesterol levels, and inflammation.
- Excessive sugar consumption can disrupt the delicate balance of bacteria in the gut, causing digestive problems, rectal bleeding, diarrhoea, and potentially promoting inflammation.
- Regularly eating rusks may contribute to intestinal ulcers, causing gas, bloating, indigestion, constipation, and other digestive issues.
Palm Oil: Friend or Foe?
Palm oil is a vegetable oil which is extracted from palm trees. Its popularity stems from its affordability and versatility. Palm oil is a common but often hidden ingredient, from baked goods like rusks to cosmetics and cleaning products.
- Palm oil is high in saturated fat, which, if consumed excessively, can raise harmful cholesterol levels and increase the risk of heart disease.
- While palm oil itself isn’t inherently unhealthy, the refining process can create harmful byproducts like trans fats, which can further elevate heart disease risk.
Healthy Tea-time Alternatives Snacks
Luckily, there are several delicious and nutritious alternatives to rusks that you can enjoy with tea:
- Ragi, a type of millet, is a good source of calcium and helps control blood sugar and pressure. Ragi cookies are a delicious way to get these benefits.
- Rich in fiber and protein, Oats Cutlets made with paneer and vegetables are a tasty and healthy breakfast.
- Whole grain crackers, made with ground oats and flax seeds, provide a healthy dose of fiber and complex carbohydrates.
- Makhana is a superfood rich in antioxidants and anti-aging properties. Roasting them with mild spices makes a healthy and delicious tea-time snack.
- Take a handful of roasted almonds, walnuts, or pistachios. These heart-healthy options pack a powerful punch of protein, healthy fats, and antioxidants, leaving you satisfied and energized.
- Roasted chana (chickpeas) is a protein powerhouse waiting to be discovered. This simple and fulfilling snack offers a delightful crunch without the added sugar or unhealthy fats of rusks—roast chickpeas at home with your favourite spices for tea-time-friendly indulgence.
Final Analysis
Rusk is a popular tea-time snack in India. Rusks, being rich in sugar and palm oil, can lead to various health risks, including weight gain, elevated blood sugar levels, and an increased risk of heart disease. Luckily, there are many healthy options you can enjoy with your tea, including roasted makhana, nuts, ragi cookies, oats cutlets, and whole grain crackers. So, skip the rusks and enjoy a healthier, more enjoyable tea!
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