Indian breakfasts are often seen as warm and comforting. It is commonly believed that because they are prepared at home using traditional Indian spices and ingredients, they are inherently healthy. Although homemade meals typically offer a healthier choice compared to processed foods, certain Indian breakfast items unfortunately do not meet the criteria for healthy eating. While they may be popular morning choices, they can be detrimental to your health.

Nutritionist Shiny Surendran has identified the five least healthy Indian breakfast options and provided suggestions for healthier modifications. The findings are unexpected, as many of the items on the list were previously considered to be 'healthy.'

Upma

Upma is often considered a popular breakfast option that is light and generally regarded as a safe choice. However, it may not be as harmless as it seems when it comes to managing blood sugar levels.

She noted, “Upma is made from vermicelli or sooji, which is highly refined and lacks fiber and protein. This can lead to significant spikes in blood sugar levels.”

To enhance its nutritional value, she suggested, “Replace sooji with millets or traditional rice varieties like ragi, mapillai samba, or matta rice, and incorporate 50 to 70% vegetables to increase fiber content, helping you feel fuller for a longer period. Additionally, adding a handful of peas can provide a boost in protein.”

Poha

Poha is often regarded as a beloved choice for Indian breakfasts due to its lightness and flavor. However, it does have some drawbacks that can render it less healthy.

Shiny elaborated, “This dish is primarily made from white flakes, which lack fiber, and many people tend not to include vegetables. This can negatively impact your blood sugar levels, leading to feelings of fatigue after some time.”

To make a healthier alternative, she suggested, “Opt for red rice flakes or millet poha, and incorporate 50 to 70% vegetables. Additionally, consider adding 1 to 2 eggs or some tofu to enhance the protein content of the meal.”

Smoothie bowls

Smoothie While bowls are not traditionally part of Indian cuisine, an increasing number of health-conscious individuals in India are adopting them as a fashionable and modern breakfast choice. However, this trend may be more misleading than it appears.

She elaborated, stating, “Many people inadvertently increase their calorie intake by opting for large smoothie bowls loaded with excessive amounts of fruits, nuts, and peanut butter, along with a significant amount of protein powder. The calorie count can become quite high.”

To enhance the nutritional value, she suggested combining the bowl with a source of protein, such as boiled eggs, to help mitigate sugar spikes.

Toast and tea

Toast and tea combination is a classic and nostalgic pair, but health does not run on nostalgia.

Shiny elaborated, You don't have anything there in the white bread, just plain carbs and tea. There's no protein or fiber."

For a healthier twist, she recommended turning it into a vegetable or egg-and-chutney sandwich for added protein and fiber. Swap maida bread with whole wheat or sourdough for a nutritional upgrade.

Poori and aloo bhaji

The beautiful Sunday breakfast that you wait for all week is pure, indulgent goodness. But the reality isn’t as comforting, as Shiny pointed out the obvious, that deep-fried items shouldn’t be consumed in the morning. The excess oil and calories can contribute to weight gain and spike blood sugar levels.

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