A fitness coach has revealed that several popular Indian breakfast options are not only delicious but also surprisingly healthy. Here’s a rundown of 10 desi breakfast choices, from multigrain roti to moong dal chila, that can kickstart your day the healthy way.
1. Multigrain Roti: Fiber & Goodness
What it is: Roti made from a mix of flours like jowar, bajra, ragi, and whole wheat.
Why it’s healthy:
- Rich in Fiber: Aids digestion and keeps you feeling full for longer.
- Complex Carbs: Provides sustained energy release, preventing mid-morning slumps.
- Good for Diabetics: Jowar, bajra, and ragi have a low glycemic index, preventing blood sugar spikes.
- Nutrient-Rich: Jowar is a good source of potassium, bajra is high in protein, and ragi is rich in iron and calcium.
- Gluten-Free Option: Ragi flour is naturally gluten-free.
Nutrition Facts (per roti): Calories: 135-153, Carbs: 11-21g, Protein: 2-5g, Fat: 2.5-5.6g Fiber: 2g.
2. Moong Dal Chila: Protein Powerhouse
What it is: Savory pancakes made from moong dal (green gram lentils).
Why it’s healthy:
- High in Protein: Essential for muscle building and repair.
- Rich in Fiber: Aids digestion and promotes a healthy gut.
- Good for Heart Health: Antioxidants in moong dal can lower bad cholesterol.
- Gluten-Free: A great option for those with gluten sensitivities.
- Versatile: Can be customized with vegetables and spices.
Nutrition Facts (per chila): Calories: 143-212, Carbs: 25-36g, Protein: 11-18g, Fat: 2-8.6g, Fiber: 4g.
3. Poha: Light & Easy
What it is: Flattened rice dish tempered with spices, onions, and sometimes vegetables.
Why it’s healthy:
- Easily Digestible: Light on the stomach, making it a good option for breakfast or a snack.
- Rich in Iron: Prevents iron deficiency.
- Good Source of Carbs: Provides energy for daily activities.
- Low in Calories: Suitable for weight management.
- Probiotic Benefits: The fermentation process during poha production results in beneficial probiotics.
Nutrition Facts (per cup): Calories: Approximately 160, Carbohydrates: 76.9%.
4. Upma: A South Indian Staple
What it is: A savory dish made from semolina (rava) and vegetables.
Why it’s healthy:
- Sustained Energy Release: Complex carbohydrates in semolina ensure a slow release of energy.
- Easy to Digest: Light on the stomach.
- Rich in Nutrients: Packed with vitamins and minerals from added vegetables.
- Good for Weight Loss: Low in calories and high in fiber.
- Kidney-Friendly: High in potassium.
Nutrition Facts (per serving): Rich in carbohydrates, protein, dietary fibre, and essential vitamins and minerals.
5. Idli: Steamed Goodness
What it is: Steamed rice cakes made from fermented batter.
Why it’s healthy:
- Easily Digestible: The fermentation process makes it easy on the stomach.
- Low in Calories: Good for weight management.
- Rich in Probiotics: Fermentation promotes beneficial gut bacteria.
- Good Source of Fiber: Aids digestion.
- Nutrient-Rich: Contains iron, calcium, and potassium.
Nutrition Facts (per idli): Around 35 calories.
6. Paratha: The Wholesome Flatbread
What it is: Indian flatbread made from whole wheat flour, often stuffed with vegetables or lentils.
Why it’s healthy:
- Good Source of Energy: Provides carbohydrates for energy.
- Digestive Health: Contains fiber, aiding digestion.
- Nutrient-Rich: Can be a good source of vitamins and minerals, depending on the filling.
- Customizable: Can be made healthier by using whole wheat flour and roasting with less oil.
Nutrition Facts (per paratha): Calories: 250-300, Carbs: 40-50g, Protein: 6-8g, Fat: 10-15g, Fiber: 2-3g.
7. Besan Chilla: Chickpea Power
What it is: Savory pancakes made from chickpea flour (besan).
Why it’s healthy:
- High in Protein: Ideal for muscle building.
- Rich in Fiber: Promotes satiety and aids digestion.
- Good for Diabetics: Low glycemic index.
- Gluten-Free: Suitable for those with gluten intolerance.
- Versatile: Can be customized with vegetables and spices.
Nutrition Facts (per chilla): Calories: 236-241, Carbs: 30.7-36g, Protein: 10.7-18g, Fat: 7.9g.
8. Oats Upma: A Nutritious Twist
What it is: A variation of traditional upma, made with oats instead of semolina.
Why it’s healthy:
- High in Fiber: Aids digestion and promotes satiety.
- Low in Calories: Good for weight management.
- Regulates Blood Sugar: Helps regulate blood sugar levels.
- Gluten-Free Option: Oats are naturally gluten-free.
- Customizable: Can be made more nutritious by adding vegetables.
9. Ragi Dosa: The Calcium Boost
What it is: Dosa made from ragi flour.
Why it’s healthy:
- Rich Source of Iron
- Prevents Skin Damage
- Boosts Hair Growth
- Fortifies Bone Density
- Good for Weight Loss
- Increases Production of Mother’s Milk
- Prevents Diabetes
- Anti-cancer Potential
- High in Calcium: Ragi is a great source of calcium.
- Gluten-Free: Ragi is naturally gluten-free.
- High in Protein: Excellent source of protein.
10. Vegetable Dalia: The Broken Wheat Wonder
What it is: A porridge made from broken wheat and vegetables.
Why it’s healthy:
- Rich in Fiber: Aids digestion and promotes satiety.
- Good Source of Carbs: Provides energy.
- Nutrient-Rich: Contains vitamins and minerals from added vegetables.
- Low in Calories: Good for weight management.
Incorporating these desi breakfast options into your diet can provide a healthy and delicious start to your day. Remember to balance your meals and consider your individual dietary needs for optimal health benefits.
