The Ultimate Breakfast Guide: A Gastroenterologist’s Top 10 Food Ratings

Breakfast is often hailed as the most important meal of the day, but not all breakfast choices are created equal. Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford, shares his ratings for ten popular breakfast foods based on their effects on gut health, digestion, and energy levels.

According to Dr. Sethi, some breakfast foods can keep your gut happy and maintain stable energy, while others may lead to bloating and cravings later in the day.

Here are his top ten breakfast ratings:

1. Eggs

• Rating - 10/10
• Eggs provide the best quality protein and help keep you full.

2. Greek Yoghurt

• Rating - 9/10
• Rich in protein and probiotics; opt for unsweetened varieties.

3. Oatmeal

• Rating - 8/10
• Offers slow carbs and beta-glucan fiber for steady energy; choose steel-cut or rolled oats.

4. Avocado Toast

• Rating - 8/10
• A great source of healthy fats and fiber for satiety.

5. Paneer/Cottage Cheese

• Rating - 8/10
• Contains slow-digesting casein to help keep hunger at bay.

6. Tofu

• Rating - 8/10
• Excellent source of complete plant protein with metabolic benefits.

7. Smoothies

• Rating - 7/10
• Good if balanced with vegetables; avoid fruit-heavy versions.

8. Peanut Butter

• Rating - 7/10
• Provides filling fats and protein, but watch your portion sizes.

9. Idli/Dosa

• Rating - 6/10
• Fermented but carb-heavy; pair with protein for a balanced meal.

10. Cereal/Granola

• Rating - 2/10
• Often ultra-processed with hidden sugars and unhealthy oils.

This guide serves as a valuable tool for anyone looking to improve their breakfast choices and overall health. Remember, while breakfast is important, the quality of what you eat matters just as much!