Try these healthy Indian breakfasts for a good day
What's the story
Resistant starch is a type of dietary fiber that resists digestion, meaning it passes through the stomach and small intestine, reaching the colon intact.
Associated with various health benefits including improved metabolic health and appetite regulation, this article lists Indian breakfasts high in resistant starch to kickstart your day on a healthy note.
Fermentation
Opt for overnight fermented dishes
Indian cuisine is rich in fermented foods, and the practice of overnight fermentation boosts the resistant starch content in dishes.
Idli and dosa, crafted from fermented rice and lentil batter, serve as perfect examples.
This fermentation process not only amplifies their taste but also supercharges their nutritional profile, making them an ideal choice for anyone aiming to enhance their metabolic health.
Legumes
Include legumes and lentils
Legumes and lentils, staples of Indian breakfasts, are high in resistant starch, especially when cooked and cooled.
Preparing dishes like chana masala or dal in advance and serving them at room temperature increases their resistant starch content.
These meals provide a satisfying start to the day while supporting digestive health.
Whole grains
Choose whole grains over refined
Whole grains such as millet, sorghum, and pearl millet are staples in traditional Indian diets and offer more resistant starch than refined grains.
Choosing breakfast options like millet upma or jowar rotis will not only increase your resistant starch consumption but also provide a slow and steady release of energy throughout the morning.
These are perfect choices to kick-start your day!
Cooling
Experiment with cooling starches
Cooling cooked starchy foods turns digestible starches into resistant ones via a process known as retrogradation.
One easy and tasty way to implement this method is by prepping rice-based dishes like poha (flattened rice) or leftover rice paratha the night before, and then enjoying them cold or at room temperature the following morning.
This not only boosts the meal's resistant starch content but also saves you some precious morning time.
Unripe bananas
Embrace unripe bananas
Green bananas are a great source of resistant starch, and they're a delicious addition to Indian breakfast recipes.
You can blend them into smoothies or stir them into fruit salads with yogurt or nuts for extra nutrition and crunch.
Adding these bananas to your breakfast is an easy way to boost your fiber intake and enjoy a naturally sweet taste.