Poha vs. Aloo Paratha vs. Bread Omelette: Which Breakfast Spikes Blood Sugar Least?

Aug 01, 2025 sushmita kumari

Poha:

Made from flattened rice, peanuts, and veggies. Low in fat and moderate carbs. Lacks protein or fiber unless you add sprouts or peanuts. Glycemic Impact: Moderate. Source: pexels

Aloo Paratha:

Stuffed with potatoes, cooked with ghee. High in carbs + fat. Lacks fiber & protein. Glycemic Impact: High (especially without curd or chutney). Source: pexels

Bread Omelette:

White or brown bread + Eggs. Eggs give protein, helps slow sugar spike. White bread spikes blood sugar quickly. Glycemic Impact: Medium to High (depends on bread type).

Ranking from Lowest to Highest Spike:

Least: Poha (with peanuts/veggies), then: Bread Omelette (with whole grain bread), most: Aloo Paratha (especially plain). Source: pexels

How to Make Them Healthier:

Poha: Add sprouts, paneer, or seeds. Aloo Paratha: Use less oil, whole wheat flour, pair with curd. Bread Omelette: Use multigrain bread + add veggies to eggs. Source: pexels

Don’t Forget Portion Size:

Even the healthiest food can spike sugar if eaten too much. Source: pexels

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