Which Breakfast is Healthier for the Body?

Which Nashta is Healthier for the Body?

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Nashta, or breakfast, is the most important meal of the day, providing essential nutrients and energy to kickstart your morning. In India, we have a diverse range of breakfast options, from parathas to idlis, poha to upma. But which nashta is the healthiest? Let’s take a look at some popular choices and their health benefits.

1. Idli-Sambar:

Idli, made from fermented rice and urad dal, is light, easy to digest, and rich in probiotics. Pairing it with sambar, a lentil-based vegetable stew, adds protein, fiber, and essential vitamins. Steamed and oil-free, this makes idli-sambar one of the healthiest nashta options. In southern India idli-Sambar is eaten breakfast.

Nutrition Value

Idli-Sambar is a nutritious South Indian meal that provides a good balance of carbohydrates, proteins, and essential nutrients. Here’s a breakdown of its nutritional value per serving (approx. 2 idlis with 1 bowl of sambar):

Idli (2 pieces – approx. 120g)

• Calories: ~150 kcal
• Carbohydrates: ~33g
• Protein: ~4g
• Fat: ~0.5g
• Fiber: ~1g
• Calcium: ~8% of Daily Value (DV)
• Iron: ~6% of DV

Sambar (1 bowl – approx. 150g)

• Calories: ~100 kcal
• Carbohydrates: ~15g
• Protein: ~5g
• Fat: ~3g
• Fiber: ~3g
• Vitamin C: ~10% of DV
• Iron: ~8% of DV
• Potassium: ~10% of DV

Health Benefits

• Rich in Protein & Fiber: The combination of lentils in sambar and fermented rice in idli provides a good protein boost.
• Easy to Digest: Idlis are steamed, making them light on the stomach.
• Low in Fat: Both idli and sambar have minimal oil content.
• Good for Gut Health: The fermentation process of idli enhances probiotics, aiding digestion.

2 . Poha

Flattened rice cooked with mustard seeds, turmeric, onions, and peanuts makes poha a nutritious and quick breakfast. It is rich in iron, low in calories, and easily digestible. Adding vegetables like peas and carrots enhances its fiber content. Maharastrian people and more states people love poha in their breakfast.

Nutrition Value

Poha (flattened rice) is a popular snack or breakfast dish, particularly in Indian cuisine. Here’s a general overview of its nutrition value, assuming a typical serving size of 1 cup (about 100 grams) of plain poha:

• Calories: 130-150 kcal
• Carbohydrates: 25-30 g
• Proteins: 2-3 g
• Fats: 3-4 g
• Fiber: 2-3 g
• Vitamins and minerals: Poha contains small amounts of essential vitamins like Vitamin B1 (thiamine), Vitamin B3 (niacin), and minerals such as iron and magnesium.

The nutritional content may vary based on how the poha is prepared. Adding ingredients like vegetables, peanuts, or spices can increase the fiber, protein, and overall nutrient content.

3. Upma

Upma Made from semolina (rava), upma is a great source of carbohydrates and fiber. Including vegetables like carrots, beans, and peas boosts its nutritional value. It keeps you full for longer and provides a steady energy release.

Nutrition Value

Upma is a popular South Indian breakfast dish made from semolina (rava or suji) and typically cooked with vegetables, spices, and ghee or oil. Here is the approximate nutrition value per one serving (150g) of upma:

Nutritional Breakdown (Approximate)

• Calories: 200-250 kcal
• Carbohydrates: 35-40g
• Protein: 5-7g
• Fat: 6-10g
  • Saturated Fat: 1-3g (depending on ghee/oil used)
• Fiber: 2-4g
• Sugars: 1-2g
• Sodium: 200-400mg (varies with salt used)
• Calcium: 10-30mg
• Iron: 1-2mg

Health Benefits

• Good source of energy: Due to its carbohydrate content.
• Rich in fiber: If made with whole wheat semolina and vegetables, it aids digestion.
• Protein boost: Adding nuts, dal, or tofu can enhance protein content.
• Low in cholesterol: When cooked with minimal oil or ghee.

Read more: Which Breakfast is Healthier for the Body?

4. Dhokla

A fermented dish made from gram flour (besan), dhokla is high in protein, low in calories, and rich in probiotics. Steamed instead of fried, it supports gut health and digestion.

Nutrition Value

Dhokla is a steamed, fermented snack made from rice and chickpea flour (besan) or sometimes lentils. It is a healthy, protein-rich, and low-calorie dish. Here’s an approximate nutrition breakdown for 100 grams of dhokla (prepared using besan):

Nutritional Value (per 100g of Besan Dhokla)

• Calories: ~160-170 kcal
• Carbohydrates: ~30g
• Protein: ~7-8g
• Fat: ~2-3g
• Fiber: ~2-3g
• Sugar: ~2-4g
• Sodium: ~300-400mg (varies based on ingredients)

Health Benefits

• Rich in Protein: Good for muscle building and repair.
• Low in Fat: Since it is steamed, it contains minimal oil.
• Good for Digestion: Fermentation increases gut-friendly bacteria.
• Gluten-Free (if made with besan): Suitable for those with gluten intolerance.

If you’re making rice-based dhokla, the carbohydrate content will be slightly higher, and protein will be lower compared to besan dhokla.

5. Sprouts Salad

A bowl of sprouted moong dal, black chana, or mixed legumes with chopped vegetables and lemon juice is a powerhouse of protein, fiber, and vitamins. It is excellent for weight management and boosts metabolism.

Nutrition Value

Sprouts salads are a nutritious addition to your diet, offering a variety of health benefits. The nutritional content of a sprouts salad can vary depending on the types of sprouts and additional ingredients used. Here’s an overview of the nutritional values for common sprouts and a typical mixed sprouts salad:

Common Sprouts Nutritional Values (per 1 cup or 85g serving):

• Mung Bean Sprouts:
  • Calories: 30
  • Protein: 3g
  • Carbohydrates: 4g
  • Dietary Fiber: 0.5g
  • Vitamin C: 20% of Daily Value (DV)
  • Calcium: 2% of DV
  • Iron: 4% of DV citeturn0search0
• Alfalfa Sprouts:
  • Calories: 10
  • Protein: 1g
  • Carbohydrates: 1g
  • Dietary Fiber: 1g
  • Vitamin C: 7% of DV
  • Calcium: 1% of DV
  • Iron: 7% of DV citeturn0search0
• Broccoli Sprouts:
  • Calories: 35
  • Protein: 2g
  • Carbohydrates: 5g
  • Dietary Fiber: 4g
  • Vitamin C: 60% of DV
  • Vitamin A: 10% of DV
  • Calcium: 6% of DV
  • Iron: 4% of DV citeturn0search0

Mixed Sprouts Salad:

A typical mixed sprouts salad combines various sprouts with vegetables and seasonings. The nutritional content can vary based on the specific ingredients and their quantities. For example, one serving of a mixed sprouts salad may provide approximately 62 calories, with carbohydrates comprising 32 calories, proteins accounting for 12 calories, and fats contributing 18 calories. citeturn0search2

Incorporating a variety of sprouts into your salads can enhance the nutritional value, providing essential vitamins, minerals, and fiber. Adjusting the types and amounts of sprouts and additional ingredients allows you to tailor the salad to your dietary preferences and nutritional needs.

6. Besan Chilla

A protein-packed option, besan chilla is made from gram flour and can be loaded with vegetables for added nutrition. It is gluten-free and great for those looking for a high-protein, low-carb breakfast.

Nutrition Value

Besan chilla, a savory Indian pancake made from gram flour (besan), is a nutritious and versatile dish. Its nutritional content can vary based on the specific ingredients and cooking methods used. Here’s an approximate breakdown for a standard serving:

• Calories: Approximately 124 to 241 calories per serving, depending on portion size and preparation. citeturn0search2turn0search3
• Protein: Around 7.86 grams per chilla, making it a good source of plant-based protein. citeturn0search0
• Carbohydrates: Approximately 21.96 grams per chilla, with a low glycemic index, beneficial for blood sugar control. citeturn0search0
• Fat: Approximately 4.84 grams per chilla, with a healthy fat profile. citeturn0search0
• Fiber: Approximately 4.7 grams per chilla, aiding digestion and promoting satiety. citeturn0search0
• Vitamins and Minerals: Besan chilla is rich in folic acid (38% of the Recommended Daily Allowance), phosphorus (28% of RDA), and vitamin B1 (20% of RDA). citeturn0search1

The nutritional values can vary based on the addition of vegetables like onions, tomatoes, and spinach, which can increase the vitamin and mineral content. Cooking methods also influence the fat content; using minimal oil or cooking on a non-stick pan can reduce fat intake.

Incorporating besan chilla into your diet provides a balanced mix of macronutrients and essential vitamins and minerals, making it a healthy choice for meals or snacks.

7. Ragi Dosa

Ragi (finger millet) is rich in calcium, fiber, and iron. Ragi dosa is a healthy alternative to traditional dosa, making it a great option for bone health and weight management.

Nutrition Value

Ragi dosa, a South Indian crepe made from finger millet (ragi) flour, is a nutritious dish with varying nutritional content based on preparation methods and serving sizes. Here’s an overview of its nutritional values per serving:

Nutrient	Amount per Serving	% Daily Value*
Calories	135 kcal	7%
Total Fat	7.8 g	10%
Saturated Fat	1.2 g	6%
Trans Fat	0.2 g	—
Polyunsaturated Fat	4.3 g	—
Monounsaturated Fat	1.8 g	—
Cholesterol	3.7 mg	1%
Sodium	68 mg	3%
Total Carbohydrates	15 g	5%
Dietary Fiber	0.7 g	3%
Sugars	1 g	—
Protein	2 g	4%
Calcium	12 mg	1%
Iron	0.6 mg	3%
Potassium	61.3 mg	1%

*Percent Daily Values are based on a 2,000-calorie diet.

Please note that these values can vary depending on the specific recipe and portion size. For instance, a medium-sized ragi dosa weighing approximately 80 grams contains about 135 calories. In contrast, a larger serving of 151 grams may provide around 556 calories. Additionally, the nutritional content can be influenced by the type and amount of oil or ghee used during preparation.

Ragi is known for its high calcium and potassium content compared to other millets or cereals, making it a nutritious choice.

For the most accurate nutritional information, it’s advisable to calculate based on your specific recipe and portion size.

8. Multigrain Paratha

While regular aloo parathas can be heavy due to oil and refined flour, multigrain parathas made from whole wheat, jowar, bajra, and ragi with mixed vegetable stuffing are healthier. Using less oil and pairing them with curd instead of butter enhances their nutritional value.

Nutrition Value

The nutritional content of a multigrain paratha can vary based on the specific grains used, portion size, and preparation methods. Here are some general insights:

• Calories: A typical multigrain paratha contains approximately 140 calories per serving.
• Macronutrients:
  • Carbohydrates: Approximately 67 calories come from carbohydrates.
  • Proteins: Around 13 calories are derived from proteins.
  • Fats: The remaining 60 calories are from fats.
• Fiber: Multigrain parathas are a good source of dietary fiber, contributing to digestive health.
• Vitamins and Minerals: The inclusion of various grains enhances the paratha’s micronutrient profile, providing essential vitamins and minerals.

It’s important to note that the nutritional values can vary depending on the specific ingredients and preparation methods used. For a more accurate assessment, consider analyzing the specific recipe or product in question.

Healthier Choices: What to Avoid?

While deep-fried and processed breakfast options like puris, samosas, or sugary cereals might be tempting, they add excessive calories and unhealthy fats. Instead, opt for steamed, fermented, or lightly cooked dishes with whole grains and vegetables.

Note:

The healthiest nashta is one that is balanced, rich in fiber, protein, and essential nutrients. Idli-sambar, poha, upma, and sprouts salad are some of the best choices for a nutritious start to your day. Making mindful choices can help improve digestion, boost energy, and keep you fit in tHe long run.