10 Healthy Indian Breakfast Options
May 25, 2021 | by Yashaswi Pathakamuri | Posted in Nutrition Facts
A breakfast is often called as the most important meal of the day, as the name it self suggests that, breakfast breaks the overnight fast period. It replenishes the supply of glucose to boost up your energy levels, and also provides other essential nutrients. In this article, you can know 10 healthy Indian breakfast options.
The daily consumption of breakfast is averagely estimated up to 300 calories by nutrition experts. Here are some nutritious breakfast options which provides you energy and also prevent you from eating too much in the rest of the day. (Also read: 7 Healthy Foods To Start Your Day On Empty Stomach.)
Here are 10 healthy breakfast options that you can have absolutely in the morning.
1. Oatmeal :
Oatmeal is highly nutritious, as it contains oats, milk (animal based or plant based milk) and you can also add fruits or dry fruits to increase it’s nutritive value.
Oatmeal consists of high level of antioxidants. Especially it contains polyphenols which are plant based compounds that contain avenanthramides, this is a type of antioxidants.
Oatmeal also helps lowering blood sugar levels. Of course oatmeal is rich in soluble fiber, hence people tend to feel full quickly, and feeling full can help a person to reduce their portion size and achieve their weight loss goals.
By adding milk, fruits and dry fruits to your oatmeal, it provides protein, plenty of vitamins and minerals to your body.
2. Poha :
Poha is a very popular breakfast option in India. It is rice that has been parboiled, flattened and then dried to produce rice flakes.
You can add lot of vegetables like onions, tomatoes, potatoes, etc. while cooking poha.
Poha contains carbohydrates, protein, fibre and lot of vitamins and minerals. Poha has low glycemic index and cholesterol reducing properties, and yeah poha is also a good source of probiotic too.
High levels of fibre in poha can slow down the absorption of glucose in blood. It is easy to digest, good for weight loss.
Poha is also good for lactose intolerance. Lactose intolerance is common problem these days and many people struggle for what to eat or drink, because foods with lactase enzyme find it very hard to digest in them. Hence poha is good option for people who are suffering from lactose intolerance as it doesn’t contains lactase enzyme.
3. Avocado toast :
Avocado is highly nutritious, they contain more potassium than bananas and is loaded with heart healthy monounsaturated fatty acids, and fibre. Eating avocadoes can lower your cholesterol levels.
You can prepare an avocado toast by mashing the ripe avocadoes into a fine paste, applying it on a brown bread and sprinkled with salt and pepper.
4. Apple pan cakes :
You can make your apple pan cakes even more healthier by using oats and also quinoa flour while preparation.
These pancakes are packed with essential nutrients, which are made with heart healthy oats and quinoa, without using the unhealthy refined sugar, these apple pancakes are equally delicious and healthy.
These pancakes are good source of energy, they contains lot of vitamins and minerals like phosphorus, calcium, thiamine, vitamin c, niacin, zinc, iron etc.
As these pancakes are good source of calcium, they promote bone health, and beneficial for muscles and nerve function.
5. Wheat upma :
Wheat upma is one of popular breakfast in India especially in South India.
It is a nutrient rich wheat based upma. While wheat brings lot of dietary fibre and energy to your breakfast, and the added vegetables like carrot, green peas etc, bring along a wealth of nutrients especially vitamin A.
This high fibre upma assists in controlling the cholesterol levels, and also promotes bone health as it is rich in calcium, phosphorus and magnesium.
Obese people who are aiming to achieve their fitness goals, can include this high fibre upma with some added veggies as their breakfast.
6. Besan cheela :
Besan cheela is one of the staple Indian breakfast. And yeah it is the perfect way to start your day with a healthy nutritious meal. Besan is rich in soluble fibre which lowers the risk of heart disease, and many other medical problems.
It is also good for weight loss as it burns calories faster because of it’s low levels of glycemic index.
7. Egg omelet :
We all know that eggs have the high biological value protein because they contain all essential amino acids. Eggs also contain heart healthy unsaturated fats and are great source of nutrients like vitamin B6, B12 and vitamin D.
Eggs raises good cholesterol. Eggs even helps to maintain your eyesight, as egg yolk contain Large amounts of lutein and zeaxanthin, helpful antioxidants that helps reducing the risk of cataracts and also macular degeneration in eyes. Eggs are also high in vitamin A which is good for eyesight.
Also eggs are perfect post workout meal you can have, because eggs are rich in protein and it contains every nutrient except vitamin C.
You can also add vegetables while preparing egg omelet to enhance it’s taste and nutritive value.
8. Ragi dosa :
Ragi dosa is an amazingly delicious recipe you can have in your breakfast with very good nutrients. Raagi is known as finger millet. As ragi contains high protein, rich fibre and calcium. It is considered to be the best aid for diabetes.
It is not only rich in calcium but also rich in iron. As ragi has high amounts of fibre and also contain a type of amino acid called tryptophan, helps in weight loss.
Ragi is also good for your skin and hair too, and also helpful for good digestion.
You can prepare ragi dosa by mixing ragi flour in some water properly and add some veggies like onion carrot etc, to enhace it’s taste and nutritive value.
9. Green gram dosa :
Green gram dosa is one of the popular breakfast in south India. Green gram contains many healthy antioxidants, including phenolic acids, cinnamic acid, flavonoids and more. Antioxidants help neutralize harmful molecules know as free radicals.
Green gram may lower your bad (LDL) cholesterol levels, thus reducing heart disease risk.
Green gram is rich in fibre, and may promote weight loss.
You can have green gram dosa plain or you can have it with any kind of chutney like pudina chutney.
10. Yogurt rice :
You can happily have this yogurt rice as your breakfast for your delightful mornings.
It is considered as the best breakfast for the people who are suffering with digestive issues like acidity, indigestion, ulcers etc., as it contains probiotics (good bacteria).
Cow’s milk is most commonly used to make yogurt. The used milk may be homogenized or not. It may be pasteurized or raw. Each type of milk substantially produces different results.
Yogurt is also a excellent source of protein and also rich in calcium. It also contains protein, pantothenic acid, potassium and molybdenum which are useful in weight loss, and also reduce blood pressure.
(Also read: Curd Vs Yogurt).
Having or not having the breakfast is all up to you. But yes having balanced diet through out the is very much necessary. Hence if you eat in the morning make sure to start your day with healthy nutrient dense meal and I hope this article will surely help you to have your nutritious breakfast options.
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