From poha to dal cheela: Nutritionist ranks popular Indian breakfasts

Breakfast is often called the most important meal of the day, but what people choose to eat in the morning can make a major difference to their health. Across India, breakfast plates vary widely from poha and idli to parathas, dosa and oats. While many people believe some foods are automatically “healthy” and others are “bad,” nutrition experts say the answer is not that simple.

According to Dt. Sujatha Stephen RD, Chief Dietician at Yashoda Hospitals, says there is no single best or worst Indian breakfast for everyone. A person’s nutritional needs depend on several factors, including age, lifestyle, activity levels, metabolism and medical conditions.

However, she explained that some breakfast choices are nutritionally more balanced than others, especially meals that contain good amounts of protein, fibre and complex carbohydrates.

“A healthy breakfast should not only fill your stomach but also provide long-lasting energy, support digestion and help maintain stable blood sugar levels,” she said.

• DAL CHEELA AND OATS AMONG BETTER BREAKFAST CHOICES

The expert said that protein-rich breakfasts like dal cheela and oats are considered healthier options because they provide both protein and fibre.

These nutrients help people stay full for longer, reduce unhealthy snacking later in the day and support muscle health. Protein-rich meals also help maintain energy levels and improve concentration through the morning hours.

Oats are rich in fibre and are considered good for heart health and digestion. Dal cheela, made from lentils, is naturally high in protein and can become even healthier when vegetables are added to it.

• WHY IDLI AND DOSA ARE EASIER TO DIGEST

Fermented foods like idli and plain dosa are also considered healthy breakfast options. According to the nutritionist, the fermentation process makes these foods lighter and easier to digest.

Fermented foods are also linked to better gut health. Many people are now choosing healthier versions such as millet dosa, millet idli and millet khichdi because millets contain more fibre and nutrients compared to refined grains.

“These foods are simple, light and easier on the stomach while still giving the body enough energy,” the expert explained.

• POHA CAN BE HEALTHY TOO

Poha is another popular breakfast item that can be nutritious when prepared correctly.

The nutritionist said poha becomes healthier when cooked with vegetables, peanuts, sprouts and minimal oil. This combination adds fibre, protein and important micronutrients to the meal.

Many experts say simple additions like peas, carrots, onions, capsicum and sprouts can greatly improve the nutritional value of common Indian breakfasts.

• WHICH BREAKFASTS SHOULD BE LIMITED?

While traditional Indian foods are not unhealthy by default, the way they are prepared matters a lot.

The expert warned that heavily buttered parathas, deep-fried foods and refined flour-based breakfasts can become high in calories, unhealthy fats and salt if eaten regularly or in large portions.

Excess oil, butter, ghee and oversized portions can increase the risk of obesity, diabetes, high cholesterol and heart disease over time.

“We should not judge breakfast quality by calories alone,” she explained. “A low-calorie breakfast is not necessarily healthy if it lacks nutrients.”

• WHAT MAKES A BALANCED BREAKFAST?

According to the nutritionist, the healthiest breakfast is one that is balanced, minimally processed and suitable for a person’s health condition and lifestyle.

An ideal breakfast should include:

• Protein

• Fibre

• Healthy fats

• Low to moderate glycaemic index carbohydrates

These nutrients help control hunger, improve metabolism and keep blood sugar levels stable.

• SIMPLE WAYS TO MAKE BREAKFAST HEALTHIER

The expert also shared easy ways to improve everyday breakfasts without completely changing eating habits.

Some simple tips include:

• Add more vegetables to breakfast dishes

• Replace refined flour with whole wheat or millet

• Reduce excess oil and butter

• Including protein sources like curd, paneer, eggs, sprouts or dal

• Watch portion sizes

Health experts say small daily changes in breakfast habits can have long-term benefits for weight management, heart health and diabetes prevention.

Ultimately, nutritionists stress that no single breakfast works for everyone. The key is balance, moderation and choosing foods that nourish the body rather than simply filling the stomach.