Masala dosa to white bread: What to skip at breakfast — and what to eat instead

For years, we’ve been told that breakfast is the most important meal of the day. But what if the foods we’re choosing in the morning are quietly sabotaging our health goals?

The truth is, not all breakfasts are created equal. While some give you the energy to power through the day, others might be the reason you're feeling sluggish, gaining weight, or struggling with fitness. Here’s a closer look at the usual suspects hiding in plain sight on your breakfast plate.

1. White bread toast
White bread is highly refined, stripped of fibre, and digested so quickly that it causes blood sugar spikes and crashes. This can lead to energy dips and food cravings by mid-morning.

Try instead: Whole grain or multigrain toast topped with nut butter or avocado.

2. Sugary breakfast cereals

Brightly coloured, crunchy, and marketed as “fortified” — cereals are often more dessert than breakfast. They offer a quick sugar rush but leave your body crashing and craving more carbs soon after.

Try instead: Steel-cut oats or poha with vegetables and a squeeze of lemon.

3. Masala dosas and parottas
While delicious and deeply satisfying, heavy, oily breakfast items like masala dosa (with lots of potato filling) and Kerala-style parottas can weigh you down, especially when eaten daily.

Try instead: Idlis, appams, or dosas made with less oil and served with sambar or chutneys.

4. Bakery items — puffs, buns, and sugary tea snacks
That morning bun or egg puff from the local bakery might be easy to grab, but it's often made with refined flour, margarine, and preservatives — not great fuel for your day.

Better idea: Make simple homemade snacks like steamed puttu with kadala curry or tapioca with chutney.

5. Flavoured yoghurts
They sound healthy, and they taste great — but most flavoured yoghurts are loaded with added sugars, artificial flavours, and preservatives. What you think is a protein-packed start might actually be spiking your blood sugar and leaving you hungry an hour later.

Try instead: Plain Greek yoghurt with a drizzle of honey and fresh fruit.

6. Store-bought granola
Granola has a halo of health around it, but take a look at the label — many commercial brands are shockingly high in sugar, oil, and calories. A small bowl can rival the calorie count of a fast-food burger.

Try instead: Homemade granola with oats, nuts, and a hint of jaggery or dates.

7. Instant breakfast drinks
Those meal-replacement shakes and instant powders might seem like a time-saving hack, but many are packed with sugar, artificial sweeteners, and fillers — offering little real nutrition.

Try instead: A fresh smoothie with banana, spinach, oats, and a spoon of peanut butter.

Small bites, big difference
The goal isn’t to demonize breakfast, but to be mindful of what goes into it. A good breakfast should fuel your body, not burden it. Small swaps can make a big difference — and your waistline, energy levels, and mood will thank you.