The first hours of the morning often determine what the rest of the day will be like. If you start your day on a positive note, you will find yourself feeling energetic and ready to take on anything that comes your way. For this reason, it is important not only to eat breakfast on time, but also to make healthy food choices. Many of us have a habit of eating high-carbohydrate foods such as parathas, breads, and other baked goods for breakfast. But are they the best choice for a healthy diet? Should we abandon them altogether? See below.
Also read: How to stop carb cravings? Check out these 5 essential tips
Should I eat carbs for breakfast?
First, remember that not all carbs are bad for you. Whole foods, including complex carbohydrates, are relatively high in fiber and nutrients. It gives you a lasting boost of energy and a feeling of satiety. The thing to watch out for is refined carbs. In our daily life, these simple carbohydrates are present in the form of foods made with maida (ordinary wheat flour) such as white bread, cakes and sweets. Refined carbohydrates are also found in many packaged and processed foods.
Also read: Study shows why choosing a low-carb breakfast is good for diabetics
So if your breakfast carbohydrate source is white bread, pancakes, waffles, etc., you should be more careful. why? Refined carbs are known to cause blood sugar spikes. Consuming them regularly is also associated with weight gain. Many of these foods also tend to be low in nutrients. A common problem is that people are so accustomed to eating carbs in the morning that it’s hard to stop. As a result, you may face problems related to high blood sugar. This issue can also be frustrating if you are trying to lose weight. Renowned nutritionist Rashi Chowdhury recently posted on Instagram about the topic. According to her, “Balancing your blood sugar is one smart way to naturally reduce your calorie expenditure throughout the day.” Minimize or reduce your carbohydrate intake by almost half or less.” She provided tips for doing so step by step, as explained below.
How to control carbohydrate intake during breakfast:
1. Eat oats
Oats are great for breakfast and come in many different versions. Nutritionists recommend whole grain oats with the husks removed. It is especially rich in fiber, minerals and antioxidants compared to most other types of oats.
2. Practice partial control
Remember, you don’t have to cut out carbs completely. We just need to be more careful not only with the source of our intake, but also with its quantity. Mr. Rashi gives an example. “If the usual portion is 5-6 idris, reduce to 2-3 idris and add sambar and chutney.”
3. Make roti and paratha using millet flour
Nutritionists recommend using millet flour instead of regular atta (whole wheat flour) when making rotis and parathas. Note that millet includes ragi, jowar, vajra, etc. Millet flour is rich in fiber and contains various nutrients. Therefore, it helps to make breakfast healthier and more hearty.
4. Add peas to the paratha
Wondering why Rashi suggests this? Peas fall into the legume category, which are excellent sources of protein. Eating a good mix of protein and carbohydrates during breakfast has many benefits. Together they give you energy and promote satiety.
5. Eat nuts with fruit
The nutritionist adds, “To ensure you have a balanced and balanced breakfast, remember to include a variety of whole foods such as nuts, seeds, legumes and whole grains.” Masu. Nuts are also a great source of healthy fats and protein.
Check out Rashi’s complete reel below.
Appetite and convenience often dictate breakfast choices. Make sure you eat a balanced diet. In addition to complex carbohydrates, add foods rich in protein and healthy fats to your breakfast plate. Doing so can help stabilize blood sugar levels and improve overall health.
Also read: Besans for Breakfast: 5 Healthy Recipes Ready in 30 Minutes or Less
Disclaimer: This content, including advice, is for general information only. It is in no way a substitute for a qualified medical opinion. For more information, always consult a specialist or your doctor. NDTV is not responsible for this information.