If you are eating instant Poha, Upma, Corn Flakes thinking to be healthy breakfast options then you are wrong.
As in this article, I am going to rank 15+ breakfast options in India from worst to best.
Breakfast should be heavy well balanced so that our body stays energized throughout the day.
But do you know what our body really needs as the first meal of the day? Let me help you out
To find out the best breakfast options, I have taken into consideration the 15 most commonly eaten breakfast in India.
After taking into account various factors like ingredients, macronutrients, availability, and pricing I have categorized all these breakfast options into four categories.
1. Instant Packet Breakfasts, Flavoured Cereals, Bread with Jam & Butter, Deep Oil Fried Food
Category number one includes convenient foods like Instant food packets, Flavoured Cereals, Bread jam, Bread butter and fried food like Chhole Bhature, Puri and Vada.
Sadly these are unhealthiest of all.
Flavoured Cereal, sweet or salty is generally marketed as healthy breakfast options. Although the high amount of Sugar, Sodium, artificial flavours, colours and preservatives suggest otherwise.
Similarly, Bread jam and other spreads like Nutella and butter are either very high in sugar or saturated fats.
Not something which your body needs for breakfast.
White bread is low in nutritional value and increases fat storage. Bhhature, Poori, Vada maybe mouth-watering but such deep-fried refined floor items are low in protein and do not qualify as a good breakfast option.
Consuming any of these breakfasts would just fill your tummy with empty calories and may lead to fat storage and other health problems in the future.
2. Paratha, Dosa, Poha, Corn flakes, Aloo Sandwiches.
Category number two includes Stuffed paratha, Dosa, Poha, Corn Flakes and Aaloo sandwich.
The options in this category are slightly better than the one in the previous category provided everything ís homemade.
Vegetable stuffed paratha made with desi ghee is a better option than Aloo paratha made with oil or butter.
Dosa made with rice should only be eaten occasionally as the simple carbs in it and the saturated fat present then the oil would make you put on extra weight.
Poha or flattened rice is a simple form of carbohydrates, not a great option for breakfast as it won’t keep you full for a longer period of time.
Aloo sandwich is sound yummy but the excess carb and low protein is not something your body craves for the first meal of the day.
The classic unflavored Cornflakes with milk is a go-to breakfast for many. Although apart from milk there is nothing very good about it.
Being low in fiber and extremely high in sodium it is definitely not a solid start of the day as the pack promises.
Overall if you wish to live a healthy life then all the breakfast options in this category should only be consumed in moderation.
3. Idli, Bread Omelet, Smoothies, and Upma
Category number 3 includes Idli, Bread Omelette, Smoothies, and Vegetable Upma.
Idly a staple breakfast of South India whose batter is a combination of Urad Dal and Rice is an oil-free option. A bowl of sambhar full of vegetable makes it even better
Egg omelet provides the much-needed protein in breakfast. Although one should not increase the number of whole eggs to more than 2 in a day.
Moreover, make sure you avoid white bread and Whole-wheat Bread.
Smoothies made with curd or milk using fresh seasonal fruits and cereals are a quick and healthy breakfast option.
Although I would still advocate chewing your food to get the best result.
Upma along with seasonal vegetables is a good choice, just make sure you do not use too much oil for cooking.
To sum up, all these breakfast options are healthy and can be consumed more often.
But what if you want to take your health to the next level? what if you wish to cut the extra fat from your body and build lean muscle mass?
In that case, I have four option for you which fall in Category number four.
4. High in Protein, Carbs, Fats, and Dietary fiber breakfasts
All these breakfast options which I’m going to say here are high in protein well-balanced with complex carbohydrates, healthy fats, and dietary fiber.
Exactly what your body needs for breakfast
First is Paneer Stuffed Pesarattu. If you are a dosa lover this is an ideal breakfast option for you.
Made from highly nutritious Moong dal and stuffed with protein-rich paneer curry. it is one of my favorite breakfast options.
Make sure you use the least amount of oil preferably Desi Ghee.
Second is Vegetable Millet Dalia, Millets are the pride of India, we must eat them more often as they are not only super high in nutrition but also farmer-friendly.
Super easy to make just toss in the seasonal vegetables, season it with your favorite spices, add half a cup of minutes and water and let it cook for about 15 to 20 minutes. Garnish it with a handful of roasted peanuts.
If you wish to start your day with eggs, Egg white bhurji along with whole wheat Roti is one of the best options. Use one whole egg and three egg whites cook it with your favorite vegetables. No oil is required. Super high in protein will keep you full for a longer period of time.
Last but not least is the Customized Oatmeal. Super quick to make. I feel it is an ideal option for people who have less time in the morning.
Just take 1/2 cup of oats, add boiling milk to it, Mix it well, now I had one handful of Soaked Almonds, a tablespoon of Raisins and a teaspoon of Flax Seeds.
Rich in fiber this balanced and filling breakfast would hardly take up 5 minutes and if you wish to increase the protein in this recipe, all you need to do is mix one scoop of whey protein.
So which breakfast option did you like the most? Let me know in the comment section.
The portion size of the breakfast depends upon your individual fitness goal. Muscle building, fat loss or just to maintain, you can track your calories accordingly. I hope you found it to be helpful. Kindly share this article if you did.