Many indians start their day with tea and toast for convenience, taste, and relaxation.
However, recent research suggests this seemingly harmless habit may impact long-term health.
How Tea and Toast Can Affect Health
Daily consumption of refined carbohydrates and sugar-laden tea can increase the risk of insulin resistance and metabolic syndrome.
Insulin resistance can lead to elevated blood sugar, obesity, diabetes, and heart disease.
Frequent spikes and drops in blood sugar can cause fatigue, hunger, low energy, and slower metabolism over time.
Disadvantages of Morning Tea
Tea made with full-fat milk and 2–3 teaspoons of sugar contains 150–200 calories per cup.
Drinking 2–3 cups daily can contribute to gradual weight gain.
Excess caffeine may cause anxiety, sleep disturbances, and dehydration.
Tannins in black tea can inhibit iron absorption, increasing anemia risk.
Combined with white bread toast, it becomes a high-carb, low-nutrition breakfast, leaving you sluggish later.
Disadvantages of White Bread Toast
White bread is low in fiber and essential nutrients (B vitamins, iron, magnesium).
Rapid digestion causes blood sugar spikes, leading to early hunger and potential overeating.
Over-toasting can produce acrylamide, a chemical linked to cancer risk.
Common toppings like butter, jam, or margarine add hidden sugar and trans fats, worsening the health impact.
How to Make Tea and Toast Healthier
Modify tea:
Gradually reduce sugar.
Use toned or plant-based milk.
Add spices like cardamom, ginger, or cinnamon for flavor and antioxidants.
Limit to two cups per day.
Improve toast:
Choose whole-grain, multigrain, or oat bread.
Avoid burning; aim for a light golden color.
Use healthy toppings like avocado, eggs, hummus, or peanut butter.
These small changes make your morning tea and toast both delicious and nutritious.
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