Chai Time Warning: Why Your Favorite Biscuit/Rusk Is Silently Spiking Blood Sugar (2026 Study)

Your Daily Chai Break Could Be Harming You

What many consider a harmless daily routine—tea with biscuit or rusk—is now being flagged by health experts as a silent contributor to insulin resistance and blood sugar spikes.

The 2026 Warning: What Scientists Found

In a May 2026 Indian Express article, Dr. Ghody explained the science behind this common habit:

"Refined flour gets digested very fast, which causes a quick spike in blood sugar. When sugar is added on top of that, the spike becomes sharper".

Biscuit vs Rusk: Which Is Worse?

Key finding: Both raise blood sugar quickly. The difference is not dramatic—rusk is only slightly less harmful.

Sugar Spike Timeline After Chai+Biscuit

1. 0-15 minutes: No immediate effect

2. 20-30 minutes: Blood sugar spikes rapidly

3. 60-90 minutes: Glucose crash occurs, causing fatigue and hunger

4. 2-3 hours: Levels stabilize

Even 2 biscuits can trigger an insulin surge followed by a glucose crash.

Why This Matters for Diabetics

• Refined flour = fast digestion = quick sugar spike

• No fiber or protein to slow absorption

• Added sugar accelerates the spike

• Regular consumption increases insulin resistance risk

5 Diabetes-Safe Chai Snacks (Indian Edition)

Replace biscuits/rusk with these blood-sugar-friendly options:

✅ Roasted chana – High fiber + protein
✅ Peanuts or walnuts – Healthy fats slow sugar absorption
✅ Makhana (fox nuts) – Low carb, crunchy alternative
✅ Multigrain toast + peanut butter – Fiber + protein combo
✅ Boiled egg – Pure protein, zero sugar spike

Final Warning

Your favorite chai biscuit or rusk is quietly spiking your blood sugar. If you're diabetic or at risk, swap to roasted chana, peanuts, or makhana for a safer chai time.

1.https://thesouthindiatimes.com/health/health-experts-warn-against-tea-and-biscuits-habit-linked-to-insulin-resistance/

2. https://indianexpress.com/article/lifestyle/health/chai-time-warning-why-your-rusk-or-biscuit-could-be-silently-spiking-blood-sugar-level-10655781/