Chai and toast may not be the ideal breakfast when you’re trying to lose weight; here’s why

 

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If you’re rethinking your breakfast habits, it’s worth exploring options that provide a better balance of macronutrients while still satisfying. We spoke to an expert to understand why chai and toast might fall short and which alternatives could be more beneficial for weight loss and overall well-being.

Why is chai and toast considered nutritionally inadequate for weight loss?

Kanikka Malhotra, consultant dietician and certified diabetes educator, says, “Chai and toast, particularly when paired with sugar-laden rusks, are considered nutritionally inadequate for weight loss due to their low satiety and high caloric density. Chai often contains added sugars and full-fat milk, which can spike blood sugar levels, leading to a quick energy boost followed by a crash and increased hunger shortly after consumption.” 

Similarly, toast and rusks are typically made from refined flour and sugar, lacking fibre and protein essential for prolonged satiety. “This combination promotes overeating later in the day, undermining weight loss efforts and overall metabolic health.”

Can pairing chai with different types of toast or spreads improve its nutritional value?

Malhotra highlights that drinking chai with food can “indeed hinder the absorption of certain nutrients, particularly iron.” Chai contains tannins, which can bind to iron from plant sources, reducing its bioavailability in the digestive tract. This effect is more pronounced for individuals following a vegetarian or vegan diet, as they rely heavily on plant-based iron sources. 

Additionally, she says that consuming chai alongside heavy or fatty foods can slow digestion, potentially leading to discomfort and bloating.

She continues that to enhance the nutritional value of chai consider preparing it with less sugar and lower-fat milk or plant-based alternatives. This adjustment reduces calorie intake while maintaining flavour. 

“Whole-grain or multigrain toast adds complex carbohydrates and fibre, promoting sustained energy and digestive health. Healthy spreads like almond butter or peanut butter provide protein, healthy fats, and micronutrients like magnesium. Pairing with avocado adds heart-healthy monounsaturated fats, potassium, and vitamin E. A layer of cottage cheese or hummus boosts protein and calcium. These combinations ensure that chai, rich in polyphenols, is part of a more nutritious and satisfying snack,” recommends Malhotra.

Moong dal cheela is a savoury pancake made from ground moong dal, rich in protein and fibre, perfect for keeping you full. (Source: Freepik)

Alternative breakfast options provide a balanced mix of protein, fibre, and healthy fats

For a balanced breakfast that supports weight loss and sustained energy, Malhotra suggests to consider these nutritious Indian options that provide a mix of protein, fibre, and healthy fat:

Moong Dal Cheela: A savoury pancake made from ground moong dal, rich in protein and fibre, perfect for keeping you full. 

Paneer Bhurji: Scrambled paneer cooked with spices and vegetables offers a high-protein meal that is satisfying and nutritious. 

Dalia Upma: Broken wheat cooked with vegetables provides fibre and protein, making it a hearty breakfast option. 

Ragi Cheela: A nutritious pancake made from finger millet flour, rich in fibre and healthy fats, promoting satiety. 

Chia Seed Pudding: Soaked chia seeds in milk or yoghurt topped with nuts and fruits provide omega-3 fatty acids, protein, and fibre. 

Oats Idli: A healthier twist on traditional idlis made with oats, offering more fibre and protein.