Why a South Indian breakfast is tasty, healthy, and superb for weight loss (2024)

New Delhi,UPDATED: Mar 20, 2024 11:21 IST

While a warm plate of chole bhature or luchi torkari (Bengali poori and potato curry) for breakfast may make you break into a happy dance, are you certain your stomach and heart are joining in the celebration too?

When it comes to breakfast options, be it in Delhi or Mumbai or Kolkata, most people want to opt for something that is filling as well as healthy and South Indian breakfast fits in just right.

South Indian breakfast: A tasty affair

So, what comes to your mind when you think of a scrumptious South Indian breakfast? Of course, hot fluffy white idli and dosa with piping hot sambhar and coconut chutney. That’s iconic, there’s no denying that. Even a five-star hotel breakfast buffet in India is incomplete without a South Indian spread.

When it comes to healthy South Indian spread, the options are too many. However, upma, idiyappam, pongal, uttapam, appam and vegetable stew are some of the dishes typical of a South Indian breakfast.

The cuisine celebrates the use of ingredients like coconut, curry leaves, and various lentils, which not only add depth to the dishes but also boost their nutritional profile.

What makes South Indian breakfast healthy

Sweedal Trinidade, chief dietician at Mumbai’s PD Hinduja Hospital and MRC, told India Today, “I recommend South Indian breakfast to most of my patients and clients because it is not only easy to digest but has immense nutritional benefits.”

“It also contributes to good metabolism and aids in maintaining healthy weight, preventing metabolic syndrome or comorbidities,” she added.

The ingredients and fermentation process involved in South Indian food make it beneficial for your gut health, indirectly aiding in weight loss. If your goal is not weight loss but overall health, we bet you won't find a better breakfast option that is easy to make, tasty, and sustainable.

What makes the fare healthy?

• Rice and lentils: The foundation of many South Indian dishes, such as idli, dosa, and uttapam, is rice and lentils – the dynamic duo. Rice provides the body with essential carbohydrates, offering energy to kickstart your day.

Lentils, on the other hand, are a great source of plant-based protein, vital for muscle repair and growth. This combination ensures a balanced intake of proteins and carbohydrates, making it an ideal breakfast choice.

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• Fermentation: A unique aspect of South Indian cuisine is the fermentation process. Dishes like idli and dosa are made from batter that has been fermented overnight. Fermented foods act as probiotics, promoting a healthy gut microbiome, which is crucial for digestion and overall health.
• Spices: Turmeric, cumin, mustard seeds, and asafoetida are just a few of the spices commonly used in South Indian cooking. These spices are not merely flavour enhancers; they come with a plethora of health benefits. Turmeric, for instance, is known for its anti-inflammatory and antioxidant properties. Cumin and asafoetida can aid digestion, while mustard seeds are a good source of omega-3 fatty acids.

• Vegetables and legumes: South Indian breakfasts often include a variety of vegetables and legumes, adding fibre, vitamins, and minerals to the meal. Fibre is essential for digestive health and can help prevent heart disease and certain types of cancer.
• Low-fat cooking methods: Steaming and sautéing are preferred cooking methods, making dishes like idli and upma low in fat and calories. This approach to cooking preserves the nutritional integrity of the ingredients while ensuring the meals are light and easy to digest.
• Antioxidants and vitamins: The use of tamarind, curry leaves, and coconut in South Indian cuisine provides an additional boost of antioxidants and vitamins. These ingredients help combat oxidative stress in the body, reducing the risk of chronic diseases. Coconut, in particular, is rich in medium-chain triglycerides (MCTs), which are known for their energy-boosting properties.

Why South Indian breakfast is ideal for weight loss

When on a weight-loss journey, it is recommended to control portions and consume foods that are low in calories and use minimal oil. Interestingly, South Indian breakfast items provide a combination of low-calorie options with an extra punch of flavour, making them ideal for weight loss or maintenance.

“One of the hallmarks of South Indian breakfast items is their fermentation process. Fermentation enhances the bioavailability of nutrients, making these foods not only easier to digest but also beneficial for gut health,” Delhi-based dietician Anita Aggrawal told India Today.

“Additionally, these breakfast options are predominantly low in fat and calories yet high in essential nutrients, providing a balanced meal that can aid in weight management and weight loss. For instance, dishes like ragi dosa and oats uttapam offer a lower glycemic index, which helps regulate blood sugar levels, preventing spikes and crashes that can lead to overeating,” she added.

Down south, coconut oil is used for cooking which is a good source of antioxidants, providing anti-inflammatory, anti-diabetic, and brain-protective effects.

Not just breakfast, but if someone wants to make a diet change and stick to the South Indian diet for a while to check if it aids weight loss, it can be a good proposition. The combination of complex carbohydrates, protein, and dietary fibre makes this cuisine a good option.

It also helps you regulate blood sugar levels, provides a sustained feeling of fullness, and prevents overeating.

For people on a vegan or vegetarian diet, it's an excellent choice as you can enjoy a delicious meal that supports digestive health, aids in weight loss, and provides essential nutrients.

The magic of South Indian breakfast extends beyond its immediate taste and nutritional value. It's a silent warrior in the battle against the bulge, offering dishes that are high in fibre, low in calories, and packed with essential nutrients, all of which play a crucial role in weight management.