Idli with filter coffee: How to make this South Indian breakfast more nutritious

In South India, the classic breakfast of idlis with filter coffee is a popular choice. Idlis are steamed, making them light and low in oil, containing around 50 calories per medium-sized idli. The batter is made from rice and urad dal, which together enhance the protein quality of the meal. Fermentation of the batter increases the B vitamins like folate and riboflavin, and reduces phytic acid, which can hinder mineral absorption, making iron and zinc more accessible.

However, the fermentation process does not transform idlis into probiotic foods, as steaming destroys the beneficial bacteria.

While caffeine in coffee provides a quick alertness boost by blocking adenosine, it doesn't address hunger or keep you full for long periods. Idli's carbohydrates can affect blood sugar levels, especially when paired with sweetened coffee. To make this breakfast more balanced and nutritious, Malhotra recommends adding sambar, chutney, or a boiled egg, which introduce protein and fiber. These additions help slow the rise of blood sugar from the carbohydrates and provide lasting energy until lunchtime.