Nov 28, 2024
Which breakfast spikes blood sugar less: Aloo paratha, poha, or Bread Omelette?
Siddhartha JanaAloo paratha, made with whole wheat flour, mashed potatoes, and ghee/oil, has a medium-to-high glycemic index (GI) of 56-70, which can lead to a significant spike in blood sugar levels, especially if consumed in large portions or with refined flour and excessive oil.
Source: Canva
Poha, made with flattened rice, vegetables, and peanuts, has a GI similar to aloo paratha. The addition of fiber-rich vegetables and peanuts helps slow carbohydrate absorption, but portion size and oil content greatly influence its impact on blood sugar.
Source: Canva
Bread omelette, when made with whole wheat bread, eggs, and vegetables, has the lowest blood sugar impact of the three options. The protein and fat from eggs and the fiber in whole wheat bread help slow glucose release.
Source: Canva
The glycemic response of any dish depends on its ingredients, preparation method, and portion size, making it crucial to understand the role of complex and simple carbohydrates.
Source: Canva
Aloo paratha can be modified for better glycemic control by using less oil, reducing portion size, or pairing it with a protein source like curd to slow carbohydrate digestion.
Source: Canva
Poha can be made more glycemic-friendly by adding more vegetables for fiber and reducing the amount of oil used during preparation.
Source: Canva
Bread omelette remains the most stable option for maintaining steady energy levels and minimizing blood sugar spikes when paired with whole wheat bread.
Source: Canva
Modifications and mindful eating such as adding fiber, reducing oil, and incorporating proteins, can help make traditional breakfast options healthier and better suited for blood sugar management.
Source: Canva
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