Common Indian Breakfasts and their Pro’s/Con’s:
Dhokla and chutney
Dhokla is made with fermented gram flour and is a complex carbohydrate. This makes it a low glycemic index food and thus prevents a dramatic sugar spike. Besan (gram) flour is also high is fiber and thus promotes management of blood cholesterol levels and even helps reducing it. Chutney made with coriander, mint and lime is packed with antioxidants such as vitamin c and if ginger and garlic is added, reduces inflammation in the body.
Chole bature
Although chole (chickpeas) are a great source of protein, fiber and other nutrients the main culprit is how its curry is prepared with lots of oil, thus counteracting its health benefits. Batura makes the meal further drop in recommendation as its made of maida (refined flour) which has high glycemic index and is deep fried in oil which makes it high in saturated fats that spike ldl levels. Overall this meal is high in calories and low in nutrients, making it a bad option for breakfast.
Aloo paratha
Potatoes are high in starch and have moderate to high glycemic indx thus promoting a sugar spike post eating.
Paired along with the dough made of maida and then frying the paratha in ghee or butter further causes a blood sugar spike and raises cholesterol levels making it less than ideal for cholesterol and diabetic patients to consume.
Vegetable omlette with cheese
Eggs and cheese are an excellent source of protein and also provide healthy fats, without spiking blood sugar levels. it is rich in nutrients and although the yolk provides little cholesterol, it has been proved to have a very modest effect of blood cholesterol levels. Vegetables are an excellent source of fiber and packed with nutrients and help reducing cholesterol levels and are anti inflammatory.
Poha
Poha is made with flattened and Steamed rice. Although it has a moderate glycemic index, and few calories it isn’t the best breakfast option as it’s a refined carbohydrate. It is paired with peanuts and oil (often excess) while cooking thus causing a higher glycemic load
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