Post Time: 2025-09-01
EP54: Chai + Khari Biscuit & My Blood Sugar! | Chai Biscuit Series
Welcome to episode 54 of the Chai Biscuit Series, where we continue our deep dive into the beloved combination of tea and biscuits, but with a twist – today, we're looking at how a specific pairing, chai with khari biscuit, impacts my blood sugar levels. It's not just about the taste anymore, it’s about understanding the physiological effects of these popular treats. For anyone who follows the series or is curious about how food choices affect health metrics like blood sugar, this episode is a must-watch! This episode is about analyzing real data and making informed dietary choices.
We’ve all enjoyed that satisfying dunk of a biscuit in our hot chai. But have you ever wondered what happens within your body after that simple pleasure? Well, in this episode we break it all down, using my own blood glucose monitoring results. We'll discuss the glycemic impact of khari biscuits, explore the nuances of different types of chai and finally discuss some healthy alternatives to incorporate if you have blood sugar related problems. So let's get into the heart of it: What does science say about this particular combination?
The Science of Blood Sugar: Understanding Glycemic Index and Glycemic Load
Before diving into the results, let's take a moment to grasp the basics of blood sugar, the glycemic index (GI), and glycemic load (GL). These concepts are crucial for anyone looking to understand how different foods affect their blood glucose. Essentially, when we eat carbohydrates, our body breaks them down into glucose, which enters the bloodstream. Blood sugar levels rise and our body releases insulin to move that sugar into cells for energy. The rate at which this happens and how high the sugar rises depends on the type and amount of carbohydrates in the meal.
The glycemic index (GI) is a ranking system that tells us how quickly a particular food causes blood glucose to rise. It ranges from 0 to 100, where pure glucose is rated 100. Foods with a high GI cause rapid spikes in blood sugar, while those with a low GI cause a more gradual rise. But, this index has its drawbacks as it does not take the amount of carbs consumed into account. Therefore, glycemic load(GL) is often used which calculates the effect of a standard portion of a food on blood glucose. Glycemic load (GL) considers both the GI and the portion size of a serving of food which gives a much better picture of blood sugar response.
Let’s look at the approximate GI of common foods:
| Food | GI | GL per serving (approx) |
|---|---|---|
| White Bread | 75 | 15 |
| White Rice | 73 | 23 |
| Whole Wheat Bread | 71 | 10 |
| Khari Biscuit (avg) | 70 | 8 |
| Sugary Tea (Chai) | 40 | 6 |
| Apple | 39 | 6 |
| Carrot | 47 | 4 |
| Sweet Potato | 63 | 12 |
| Banana | 51 | 15 |
| Quinoa | 53 | 10 |
Based on this data, you can see that both the average khari biscuit and the sugary chai we often consume contribute significantly to our blood sugar levels. They are close to other high-GI foods like white bread and rice, which are known for their potential to cause rapid spikes in blood sugar. The reason for this is that most Khari Biscuits are made of refined flours, and that simple sugar is used in chai.
My Personal Experiment: Tracking Blood Sugar with Chai and Khari
Now, let's get into my personal experiment for this episode of the Chai Biscuit Series. For those unaware, I do frequent glucose monitoring to understand how different foods impact my body and this particular experiment helps me to gather data and inform the audience at the same time. The idea was to test how my body reacts to a standard portion of chai with one khari biscuit. The procedure involved fasting overnight and monitoring my blood glucose at baseline, then at 30, 60, and 120 minutes post-consumption. Here are the findings:
| Time (minutes) | Blood Glucose (mg/dL) |
|---|---|
| 0 | 85 |
| 30 | 135 |
| 60 | 148 |
| 120 | 115 |
The results clearly show a rapid rise in blood glucose levels post-consumption. My blood glucose jumped to 135 mg/dL at the 30-minute mark, peaked at 148 mg/dL at the 60-minute mark, and finally returned to 115 mg/dL by the 120-minute mark. A normal fasting range is usually between 70 - 100 mg/dL. The significant spikes in glucose are concerning. These levels might not seem particularly high for people without blood sugar issues, but this rapid rise is a warning sign. Rapid spikes like this can lead to long term problems and can make your body inefficient at glucose management over time.
The numbers highlight the need to be aware of the glycemic effect of the foods you choose, especially with snacks and morning tea rituals. If we ignore small frequent spikes they add up to a higher glucose load in the body. Regular and prolonged spikes in blood sugar, especially after such seemingly harmless treats can result in insulin resistance and possibly in the development of Type 2 Diabetes. This is particularly relevant for people who are prediabetic or have a family history of the condition.
Analyzing the Components: Why Do Chai and Khari Spike Blood Sugar?
To fully grasp why my blood sugar levels jumped so drastically, we need to examine the individual components: Chai and Khari biscuit. Let’s start with Khari biscuits. These are often made of refined wheat flour (maida), which is processed and stripped of its natural fiber. The lack of fiber means the carbohydrate molecules breakdown quickly into glucose, which is absorbed rapidly, thus causing a rapid spike in blood sugar. Besides refined flours, Khari biscuits can also have additional sugar in them that also contributes towards the rapid spike. The added fats also delay digestion further leading to blood sugar highs which take time to reduce.
Now, let’s talk about chai. Most people in India use large quantities of sugar and milk in their tea and drink multiple cups daily. This sugar translates directly into glucose, causing rapid rise in blood sugar. Furthermore, when this sweet sugary chai is consumed in combination with a high-glycemic snack like khari biscuit, it creates a combined spike, further exacerbating the issue. The combination makes the problem much worse.
In conclusion, the problem is not one food alone, but rather a series of events starting from consuming a high-glycemic snack along with sugary chai.
Practical Alternatives: Lowering the Blood Sugar Impact
After observing the effect of chai and khari biscuit on my blood sugar levels, it's crucial to identify and implement healthier alternatives that allow us to enjoy our beloved tea-time rituals without causing sharp spikes.
Here are some tips on making better choices:
- Swap to Whole Wheat or Oats Khari: Switch from refined wheat khari to those made with whole wheat flour or oats. Whole grains contain fiber, which slows down glucose absorption.
- Reduce or Eliminate Added Sugar in Chai: Try using less or no sugar in your chai. Over time, you may adjust to the less sweet taste. Alternatively, using natural sweeteners like stevia or monk fruit is better.
- Pair with High-Fiber, Low-GI Foods: Instead of khari, opt for foods that are high in fiber and have a low GI. Examples include a small portion of nuts, seeds, or vegetables like a piece of carrot with some peanut butter.
- Green Tea or Black Tea with no Sugar: Opt for unsweetened teas like green or black teas as a good alternative to the usual milk and sugar-laden chai.
- Mindful Portion Sizes: Reducing the amount you consume is just as crucial as choosing healthy alternatives. Even the healthiest snacks can cause unwanted spikes if eaten in large quantities.
Let's explore a table showcasing how we can swap unhealthy options for healthy ones, and their probable effects on blood glucose.
| Original Item | Healthier Alternative | Reason | Estimated Blood Sugar Impact |
|---|---|---|---|
| Maida (Refined Flour) Khari | Whole Wheat/ Oats Khari | Provides fiber to slow sugar release | Slower rise in glucose |
| Sugary Milk Chai | Unsweetened green/black tea with a dash of milk | Reduced sugar and calorie intake, antioxidants from teas | Lower overall glucose spike |
| Single Serving of biscuits | Quarter portion size of the same | Reduced carbohydrate load | Lower glucose spike overall |
| Large portion of khari or biscuits | 10-15 Almonds and one carrot | Rich in nutrients and fiber | Slower rise, more stable blood glucose |
By making small but significant changes, you can mitigate the drastic effect that chai and khari biscuits can have on your blood sugar levels. Consistency is the key to long term sustainable and healthy changes. Remember to always monitor your body’s reaction to various food combinations and adjust based on personal observations.
Final Thoughts: Balancing Enjoyment and Health
This episode of the Chai Biscuit Series has clearly highlighted the need to approach our everyday snack time with awareness. While we don't advocate completely giving up our favourite combinations, especially when enjoying them occasionally, it is clear that understanding their impact is key. My glucose test provided crucial insights, showing that even seemingly harmless routines like the chai-khari habit, can significantly impact our health. The key takeaway here is balance and informed choices. Enjoy your treats, but make sure to understand their impacts and create healthier alternatives for more regular consumption. In subsequent episodes of the Chai Biscuit Series we will be exploring and analysing many more pairings, so stay tuned for a deeper insight into the world of tea time.
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