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Healthy High Fibre Indian Breakfasts

Nandita Iyer

Nandita Iyer
13 February 2020

This article is authored by Nandita Iyer. Nandita is the author of the book The Everyday Healthy Vegetarian and blogs at The Saffron Trail. She has studied medicine and nutrition.

Common Knowledge

It is common knowledge that we need to include a good amount of fibre in our diet. Dietary fibre performs one or more of the following important functions in our body.

  • Keeping bowels regular
  • Binds to cholesterol and reduces blood cholesterol levels
  • Stabilises blood sugar levels
  • Acts as a prebiotic to the good bacteria in the gut

There are two kinds of fibre in our diet, soluble and insoluble. All plant-based foods contain a mix of both kinds of fibre in different ratios. Soluble fibre is found in oats, beans, fruits and vegetables. Insoluble fibre is derived from the structural components of plant cells that resist digestion in the body. It is found mostly in cereals, bran, whole grains, beans, fruits and vegetables. Guidelines indicate that adults should consume anywhere between 25-35 grams of fibre in a day.


Advantages of eating fibre:

  • Eating fibre rich foods keeps us full for longer
  • Keeps the bowels regular and prevents constipation
  • Consumption of soluble fibre reduces the levels of lipoprotein (a type of cholesterol) in the blood
  • Eating enough fibre enables better blood sugar management by causing a slow and gradual increase of blood sugar after a meal
  • Eating foods with insoluble fibre has been linked to reduced risk of heart disease, colon cancer and promotes weight loss.

Traditional Indian diets that revolve around cereals, lentils, beans, vegetables and fruits have no dearth of fibre. Here is a list of ingredients that can be used to prepare high fibre breakfasts.


Food item

Fibre Content g /100g edible portion                    

Wheat

12.48

Ragi

11.85

Chickpea

15.3

Green gram

8.23

Tur Dal

9.14

Other lentils

~10

Amaranth leaves (chauli)

4

Apple

3.2

Sweet and Savoury Dalia

As is evident in the table, wheat is a fibre rich grain. Broken wheat can be prepared as a porridge (Dalia), in both sweet and savoury versions. Adding grated apple to the sweet version further increases its fibre content. Adding chopped vegetables like tomato and carrot to the savoury Dalia increases the insoluble fibre component.

Vegetable Chilla with Tata Sampann Ready-to-cook Mixes

Common Knowledge

All beans and lentils are also excellent sources of fibre. Tata Sampann Ready-to-cook Mixes, especially the Chilla mixes, offer the convenience of easy to prepare Indian breakfasts with the high fibre advantage. Adding finely grated carrot or finely chopped amaranth leaves (chauli) to the chilla batter further increases its fibre content.

Tata Sampann Chilla Mix with ragi flour

Mix a portion of Ragi flour to one of the chilla premixes and make a thick batter. Allow this to sit for 1-2 hours. Add finely chopped onions, chillies, carrots and tomatoes to make a fibre rich vegetable uttapam. 

Multigrain Dosas

Soak a mix of dals such as tur, moong, chana and green moong overnight. Drain and grind along with red chillies and salt to prepare a batter for ‘adai’. Make thick dosas using this batter. This is not just high in fibre but also proteins.



Use quality unpolished range of dals and green moong from Tata Sampann to increase the amount of fibre in your diet to stay healthy.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 

 

 

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