The first few hours of the morning can often decide how the rest of your day will go. Start your day on the right note, and you can find yourself cheerfully sailing through your daily tasks and ready to take on anything. This is why you must not only commit to having breakfast on time but also to choosing to eat wholesome foods. Many of us have a habit of eating high-carb foods for breakfast – in the form of parathas, bread, other baked goods, etc. But are they the best choice for a healthy diet? Do you need to give them up completely? Find out below.
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Should You Eat Carbs For Breakfast?
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First, remember that all carbs are not bad for you. Whole foods with complex carbohydrates have a relatively higher fibre and nutrient content. They will give you a sustained energy boost and also keep you well-satiated. What you need to beware of are refined carbohydrates. In our daily lives, these simple carbs are present in the form of foods made of maida (plain flour), including white bread, cakes, sweets, etc. Refined carbs are also found in many packaged and processed foods.
Also Read: Why Choosing A Low-Carb Breakfast Is Good For Diabetics, As Per A Study
So if the source of your breakfast carbs is white bread, pancakes, waffles, etc., you need to start being more careful. Why? Because refined carbs are known to cause spikes in blood sugar levels. Their regular consumption is also associated with weight gain. Many of these foods tend to be low in nutrients too. A common problem is that we are so used to having carbs in the morning that we find it difficult to stop. As a result, we may end up facing problems related to high blood sugar. If you want to lose weight, this issue can also set you back. Celebrity Nutritionist Rashi Chowdhary recently posted about this topic on Instagram. According to her, “Balancing blood sugar levels is one smart way of reducing your calorie consumption through the day naturally.” And one of the best ways to do this is by “minimizing or reducing your carb intake during breakfast to almost half or less than half.” She has provided tips to do so in a gradual manner, as discussed below:
How To Control Carb Intake During Breakfast:
1. Have oat groats
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Oats are a wonderful choice for breakfast, and they come in many versions. The nutritionist recommends oat groats, which are whole oat kernels with the husks removed. They are especially rich in fibre, minerals and antioxidants, as compared to most other types of oats.
2. Practice portion control
Remember, you don’t have to cut out carbs completely. You simply have to be more mindful of their quantities as well as their sources. Rashi gives an example, “If your regular portion size is 5-6 idlis, bring it down to 2-3 idlis and add extra sambhar and chutney.”
3. Use millet flour to make rotis and parathas
The nutritionist recommends substituting regular atta (whole wheat flour) with millet flour making rotis and parathas. Note that millets include ragi, jowar, bajra, etc. Millet flour is high in fibre and packed with a range of nutrients. It will thus help make your breakfast more wholesome and filling.
4. Add peas to your parathas
Wondering why Rashi is suggesting this? Peas come under the category of legumes, which are great sources of protein. Having a good combination of protein and carbs during breakfast has many benefits. They can work together to energise you and promote satiety.
5. Have nuts with your fruit
The nutritionist adds, “Remember to include a variety of whole foods, such as nuts, seeds, legumes, and whole grains, to ensure you’re getting a well-rounded and balanced breakfast.” Nuts are also a great source of healthy fats and protein.
Watch Rashi’s complete reel below:
It is very easy to allow cravings and/ or convenience to dictate your breakfast choices. Ensure that you curate a balanced meal. Along with complex carbs, add foods rich in protein and healthy fats to your breakfast plate. Doing so can help keep your blood sugar levels stable and also boost your overall health.
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Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.