3 Foods That You Must Avoid in Breakfast (& Best Foods)

How energetic you will feel throughout the day, whether your metabolism will be fast or slow, whether your blood sugar will spike or stay stable, how strong your junk food cravings will be, whether you will end up overeating at lunch or dinner — now, it might sound surprising, but all of this depends heavily on what you eat for breakfast.

There is a reason why breakfast is called one of the most important meals of the day. It's quite literally named "break fast" because it's the first meal that breaks the overnight fast. This means that at this time, the body is not just in need of good nutrition but also it is in a state where it absorbs nutrients much more effectively. So it will greatly benefit us if we feed our body something nutritious at this time.

But the problem is that either we end up eating just about anything in the name of breakfast or worse, we spend extra money thinking we are eating something better but rather we end up picking up junk food from outside.

Here are the three foods that you should absolutely avoid in breakfast and at the same time, we will talk about what you should eat to feel healthy, fit, and energetic throughout the day.

1. Chai and Rusk

The first thing that many people eat in the morning but really shouldn't is chai and rusk. So many people just have tea with some rusk and head off to work. But pick up any rusk packet from the market and you will find that it mostly has three things: maida, sugar, and refined oil.

The most popular ones like Parle rusk have maida as the first ingredient. Then they have around six teaspoons of sugar and are made in the worst of oils, refined palm oil.

Think about it. Does it even have any nutrition? If you start your day with this, you will get a short burst of energy and then you will feel hungry again in no time.

But their marketing people are smart. They know that we Indians won't give up chai so easily. So they try to pair rusk with chai in such a way that now every time we drink tea, we consume a few rusks along. Biscuit brands do the same.

Since rusk, biscuits, and bread are also made of maida, none of them contain any fiber, any protein, or any complex carbs that could give your body long-lasting energy.

When we start our day with such empty foods, our body keeps asking for more food the whole day.

Better Alternative: Try eating two chapatis with paneer bhaji in the morning. You won't even look at food for the next 4 hours.

What is it about paneer bhaji that keeps us full? It's two things: protein and healthy fats. These two macronutrients neither spike your blood sugar nor make you feel hungry too soon.

Rusk and biscuits are those things that you should eat only in dire need when there is no other good option around — for instance, when you are stuck in a train or while traveling. But when you are at home, eating such shallow foods will definitely lead to belly fat, nutritional deficiencies, and your skin will start to lose its glow.

Addressing Common Concerns

"Oh hello. Your point is valid but I eat chai and rusk because there is no hassle. I don't have time in the morning. If I said to make paneer bhaji, my boss will make my bhaji."

This is a very common problem, but nutritious breakfast need not be time-consuming.

• If you eat two bananas with a handful of peanuts, that gives your body proper nutrition and keeps you full for longer. Compared to rusk, this is 100 times better.
• In South India, people make curd using leftover rice from the night before. That rice ferments overnight and in the morning they get curd rice ready, which is full of natural probiotics. This supports gut health and requires no morning effort. Honestly, even probiotic supplements can't match it.
• You can make chana sattu and dry fruit laddus in advance. In the morning, just eat two laddus with milk or even tea. Still far better than rusk and chai.
• If you have sprouts at home, add chopped onion, tomato, cucumber, ginger, and some basic spices. Your body will thank you.
• Soak figs, raisins, almonds, and walnuts overnight and eat them in the morning. You will have so much energy that you will run like milking all day long.

The main point is the body needs nutritious fuel in the morning. You have probably heard the saying, "Eat breakfast like a king," but that doesn't mean stuffing yourself. In Ayurveda, it's explained beautifully: a king has to make important decisions, but he's also old. So, he has to eat according to his weak digestive strength — smaller portions, but nutrient-rich food.

Even eating a bowl full of any one seasonal fruit in the morning is a great breakfast. No, it won't spike your blood sugar because fruits have natural sugar and along with that they have fiber and antioxidants that actually help reverse diabetes.

So, to sum up, rusk, biscuits — even the ones that say digestive, high fiber, millet on the label — are not suitable for breakfast. On the other hand, fruits, soaked dry fruits, or fermented curd rice are low-effort but extremely nourishing breakfast choices.

What other zero-effort breakfast ideas do you have? Do share them in the comment.

2. Neutralite and Similar Fat Spreads

Who eats Neutralite for breakfast? Weed butter? I used to think the same, but some time ago I was in Dehradun and I went to a place for breakfast. I asked the guy to make dosa but I requested him to use butter instead of oil, and what do I see? He's cooking it in Neutralite.

I said, "Bhai, I asked for butter, not this." He said, "This is what we use here." I was shocked. Later I saw that Neutralite is being used almost everywhere — like on parathas, on bread. Wherever there is supposed to be butter, they are using Neutralite. Unless you specifically ask them to use Amul butter.

What's the difference between Neutralite and Amul butter? Different companies, but both are butter, right? If that's what you think, then let me clarify.

The difference between Amul butter and Neutralite is similar to the difference between Dalda ghee and Desi ghee. Neutralite isn't even butter. It can only be called butter if it's made from milk, but it's not. Neutralite is a fat spread.

The company itself doesn't call it butter, but it does call it healthy.

Where Amul butter has just two ingredients — butter and salt — Neutralite has refined palm oil, palm kernel oil, sunflower oil, etc. Now think: oils are liquid at room temperature, so how is this solid butter-like processing done? They process it similarly to how Dalda is made. Then they add emulsifiers, preservatives, acidity regulators, sequestering agents, and yellow color to make it look like butter.

That's why it's so cheap and a preferred choice among vendors.

To judge if any fat source is healthy or not, the one undisputed parameter is that it should not have trans fats.

• Amul butter has zero trans fats.
• Neutralite does contain trans fat.
• Even 0.2 g of trans fats is dangerous for health.

Trans fats are directly linked to cancer. The World Health Organization (WHO) says that trans fats are directly linked to cancer. That's why it's banned in some countries but it's still being used in India.

Even Amul has now launched a similar delicious fat spread to compete with Neutralite. It's also not made from milk; it's made from refined oil. So now it's clear that Neutralite and Amul's delicious fat spread both are unhealthy.

But can we eat milk-based butter? Of course, you can. Fresh white butter has always been a part of our diet. If you have a local dairy, get it from there. And in limited quantities, Amul butter is fine too.

When eating parathas or dosa outside, just request them to make it without oil. Their tawa is hot enough; it will cook easily. On top of it, you can add butter. Just make sure it's real butter and not some refined oil-based fat spread.

3. Flavored Oats and Oat-Based Packaged Foods

Oats? Wait, what? Are you crazy? Oats are among the healthiest foods. Yes, you are right. But the companies are taking advantage of this fact.

If you see these days, they are selling oats-based products that actually do more harm than good.

Take Tata's masala oats, for example. Sure, there are oats in there but also maltodextrin, artificial flavors, flavor enhancers. That's why the ad says, "What? Not tasty masala? Nonsticky? Impossible." Impossible? Yes. Because we cook oats at home. We don't add fillers.

And to make it worse, they add palm oil too. The company claims 100% real vegetables. But how many? Just 3%. This is a classic case of misleading consumers who really want to take care of their health.

And this isn't just with Tata. Check any masala oats brand. They all have the same story. That's why I always say don't fall for their marketing. Always buy plain unflavored oats. Then cook it at home with your choice of vegetables.

In my experience, steel-cut oats are the best for making vegetable oats at home. You might wonder what steel-cut oats are. Just like how we make wheat dalia by cracking wheat, similarly, oats when cracked are called steel-cut oats.

In comparison to rolled oats, they take longer to cook but they don't turn mushy.

Add your favorite vegetables like capsicum, carrot, peas, paneer, onion, tomato while making them. You won't even think of touching market masala oats after that.

Even the sweet oats sold in the market have issues. For example, if you make sweet oats at home with milk, would you add oil and salt? But Yoga Bar's chocolate oatmeal has both.

Ayurveda clearly says don't mix salty ingredients with milk or it could lead to skin problems.

Muscle Blaze chocolate oats has artificial flavor and salt too.

Pinto's high protein oats use instant oats, the most processed kind of oats. Protein used comes from textured soy, which is the worst quality protein, and sugar is chemically refined. Even they have salt. Are these chocolate oats or toothpaste? Toothpaste.

But I often have chai with salty paratha. Is that wrong? Look, it's not the best. Try to keep a half-hour gap. These oats are still okay.

But things like Kellogg's Chocos or granola, eating these regularly in breakfast is a fast track way to get diabetes. Who wants that?

Summary Table: Oats and Oat-Based Products

Product Type	Common Issues	Recommendation
Packaged Masala Oats	Maltodextrin, artificial flavors, flavor enhancers, palm oil, low vegetable content	Avoid; cook plain oats at home with vegetables
Sweet Oats (Chocolate, Flavored)	Contains oil, salt, artificial flavors, refined sugar, and low-quality protein	Avoid; make homemade versions with cocoa powder, dates, and nuts
Steel Cut Oats	Longer to cook but retain texture and nutrition	Best option for homemade savory oats

Bottom line is flavored oats or cereals, stay away from them. Instead, try this easy 2-minute chocolate oatmeal:

1. Boil a glass of milk.
2. Add rolled oats in it. They will get cooked in the steam.
3. Add cocoa powder, dates, raisins, or jaggery for sweetness.
4. Toss in some soaked nuts.

It tastes so good that you will wonder why you ever wasted money on market cereals.

From a breakfast point of view, this is a perfectly balanced meal. Oats have a special insoluble fiber called beta-glucan which keeps you full and cleanses your stomach.

So make it a rule to always buy plain unflavored oats from the market and make it sweet or salty at home.

Also Read: Soak and Eat These 4 Things Every Morning

Healthy Breakfast Options

Let's quickly discuss some healthy breakfast options that you can eat:

• Paratha without oil: Eat it without oil, apply a little ghee or butter on top and pair it with curd. You will enjoy eating a paratha but it won't be heavy.
• Vegetable dalia: Using oats, barley, or millets.
• Poha: I had also shown a red rice poha recipe in another video.
• Two chapatis with paneer bhaji.
• Basin or moong dal chila: Great protein-packed options.
• Sweet milk-based dalia: Made with oats or wheat topped with dry fruits tastes great.
• Two bananas with a handful of peanuts: For those really short on time.
• Fruits: By far the best breakfast meal.
• Sprouts and fermented curd rice: Good options as well.

When planning your breakfast, your main focus should be on nutrition because that's what the body needs in the morning.

And yes, if you are doing intermittent fasting, skipping breakfast is fine too. You can have brunch directly.

FAQs

Q: Why is breakfast considered the most important meal of the day?

A: Because it breaks the overnight fast and the body is in a state to absorb nutrients more effectively. A nutritious breakfast fuels your metabolism, balances blood sugar, reduces junk food cravings, and keeps you energetic throughout the day.

Q: Why should I avoid eating rusk, biscuits, and bread for breakfast?

A: These foods are mostly made of maida, sugar, and refined oils with very little nutrition. They cause quick blood sugar spikes and leave you hungry soon after, leading to overeating and belly fat.

Q: What makes paneer bhaji a good breakfast option?

A: Paneer bhaji contains protein and healthy fats which provide long-lasting energy and keep you full without spiking blood sugar.

Q: Is it okay to eat flavored oats or masala oats available in the market?

A: No. Most flavored oats contain additives like maltodextrin, artificial flavors, palm oil, and low-quality ingredients. It's best to buy plain oats and prepare them at home with your choice of ingredients.

Q: Can I use spreads like Neutralite or Amul Delicious instead of butter?

A: Neutralite and Amul Delicious fat spreads are made from refined oils and contain trans fats, which are harmful. It's better to use real butter made from milk in moderation.

Q: What are some quick and nutritious breakfast alternatives when short on time?

A: Two bananas with a handful of peanuts, soaked dry fruits, sprouts salad, or pre-made laddus with milk or tea are excellent quick options.

Q: Is skipping breakfast okay if I am doing intermittent fasting?

A: Yes, if you are practicing intermittent fasting, skipping breakfast and having brunch directly is fine.

Conclusion

Your breakfast sets the tone for your entire day. Avoid foods like chai and rusk, refined fat spreads like Neutralite, and packaged flavored oats that do more harm than good. Instead, opt for nutrient-rich foods that offer protein, healthy fats, fiber, and natural antioxidants.

Simple, wholesome options like fruits, homemade oats, paneer bhaji with chapati, sprouts, fermented curd rice, and dry fruits can keep you full, energized, and healthy throughout the day. Remember, it's not about stuffing yourself but nourishing your body with the right fuel.

Make the right breakfast choices and watch how your energy, metabolism, and overall well-being improve!

Wishing you good health.