Oats, sweet potato or idli sambhar? How to add complex carbs in your breakfast

The wholegrain basket

Brown Rice: Unlike white rice, brown rice retains its bran and germ, making it a rich source of fibre, vitamins and minerals.
Whole Wheat: Used in chapatis and parathas, whole wheat provides sustained sugar release and fibre that’s good for your gut health. It contains monounsaturated and polyunsaturated fats that reduce cholesterol.
Millets (Bajra, Jowar, Ragi): Millets are ancient grains that are packed with fibre, proteins and other essential micronutrients. They are commonly used in porridges, rotis and snacks as they ensure better digestibility of protein.

Choice of legumes

Chickpeas (Chana): Alongside complex carbs, they are also a source of protein and soluble fibre that’s good for gut and reducing cholesterol.
Lentils (Masoor, Moong, Urad): Lentils are a staple in Indian dals and soups, providing a rich source of fibre, protein and slow-releasing carbs. They contain folate, which is needed by DNA.

Choice of vegetables

Sweet Potatoes (Shakarkand): A root vegetable rich in complex carbs, sweet potatoes are rich in vitamins, antioxidants and are anti-inflammatory.
Pumpkin (Kaddu): Apart from fibres, pumpkin is heart-healthy, immune-boosting and anti-inflammatory. Rich in Vitamin C and potassium.

Five breakfast combos

Masala Oats with Vegetables: Start your day with a bowl of oats cooked with vegetables like carrots, peas and tomatoes, seasoned with Indian spices like turmeric and cumin. A great source of fibre and complex carbs.

Whole wheat paratha with yogurt: Whole wheat parathas stuffed with vegetables like spinach or potatoes can be paired with a side of yogurt. This combination is rich in complex carbs, fibre, protein and probiotics.

Upma with mixed vegetables: Made from semolina (sooji), upma is filling with peas, carrots and beans, all of which are fibre-rich and a good source of calcium and potassium.

Poha with Peanuts and Vegetables: Poha becomes a more balanced food of proteins and carbs when you add peanuts and vegetables like onions, potatoes and peas.

Idli with Sambhar: Made from fermented rice and lentil batter, steamed idlis with lentil-based vegetable stew provides a hearty dose of complex carbs, fibre and proteins. Low-fat, low-calorie and a complete meal.

(Narang is nutritionist at Indraprastha Apollo Hospitals, New Delhi)