What you eat, especially at breakfast, plays an important role in determining your energy levels throughout the day and your long-term health. While a protein- and fibre-rich meal can keep you energised and full for long hours, fried and sugary foods can cause energy crashes and make you feel hungry and exhausted.
Dr Pal Manickam, a US-based gastroenterologist and popular health influencer, shared five worst breakfast foods that do more harm than good. “Most people think they’re eating a ‘quick healthy breakfast’. But some of the most common breakfasts are actually the worst way to start your day,” he wrote in his new post on Instagram.
5 foods to avoid at breakfast
Poori with potato curry
It’s a classic Indian breakfast, mostly enjoyed on weekends. While it pleases the taste buds, it is deep-fried and carb-heavy and can lead to oil overload, a spike in blood sugar and post-meal sleepiness. Its low nutritional value and high calorie content make it unsuitable for many people.
White bread with butter and jam
Yes, it is delicious, but is it good for health? No! It contains zero fibre and is all sugar and fat. It also fills your stomach temporarily, making you feel hungry within an hour. Therefore, taking it as the first meal should be avoided.
Instant noodles
Anything that’s instant in food and comes out of packets is certainly suspect. Instant noodles, for instance, are high in refined carbohydrates, sodium, and additives, making them unsuitable for consumption at breakfast. They contain no protein or fibre. Dr Manickam called it a “gut burden.”
Upma with no veggies
If you think upma is healthy for breakfast, think again. Plain rawa cooked with ghee or oil is mostly empty calories. Without veggies or pulses, its nutritional value is negligent. It is rich in carbs, but lacks fibre and protein. Make a healthier version to make it more nutrient-dense.
Cereals with milk (like cornflakes)
Most people enjoy cereals with milk, thinking it’s healthy, but it is not. Dr Manickam clarified that it is marketed as healthy, but in reality, it is loaded with sugar and refined carbs. According to him, milk alone doesn’t fix the imbalance.
FAQs on breakfast foods to avoid
1. Why should I avoid poori with potato curry for breakfast?
Poori with potato curry is deep-fried and carb-heavy, leading to an overload of oil, spikes in blood sugar, and post-meal sleepiness. Its low nutritional value and high calorie content make it unsuitable for many people.
2. Is white bread with butter and jam a good breakfast option?
No, white bread with butter and jam contains zero fibre and is mainly sugar and fat. It only fills your stomach temporarily, making you feel hungry within an hour.
3. Are instant noodles a good choice for breakfast?
No, instant noodles are high in refined carbohydrates, sodium, and additives, making them unsuitable for breakfast. They contain no protein or fibre.
4. Is plain upma healthy for breakfast?
Plain upma cooked with ghee or oil is mostly empty calories. Without veggies or pulses, its nutritional value is negligible. It is rich in carbs but lacks fibre and protein.
5. Are cereals with milk a healthy breakfast option?
No, although marketed as healthy, cereals with milk are loaded with sugar and refined carbs. Milk alone doesn’t fix this imbalance.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.