Mallika Sherawat shares breakfast routine, says she eats fruit 30 minutes before idli

Actress Mallika Sherawat recently revealed her preferred morning breakfast routine in an interview with Mashable India. She recommended starting the day with fresh fruit and waiting 30 minutes before consuming idli, which is a popular savory pancake in Indian cuisine. Despite her endorsement, nutrition expert Kanikka Malhotra, a Consultant Dietician and Certified Diabetes Educator, explained that there's no scientific evidence supporting the idea that eating fruit first offers any digestive benefits when followed by idli. The real key to a healthy breakfast lies in its nutritional content.

Malhotra emphasized that what's more important is the meal's composition, specifically its fibre and protein levels. Idli, made mostly from rice and urad dal, contributes carbohydrates but may not provide sufficient fibre or protein. However, fruit adds vitamins, water, and fibre when consumed alongside idli. The 30-minute gap is not the factor that makes it a good breakfast combination; rather, it's the overall balance of nutrients in the meal that counts.

For instance, three idlis contain around 6 to 8 grams of protein. To boost the meal's protein content, Sherawat suggested adding sambar, curd, or peanut chutney. Eggs are another protein-rich addition, especially for those who consume them. Adding these foods not only increases protein but also enhances the meal's fibre and nutrient profile through ingredients like lentils and vegetables in sambar.

For individuals who experience acidity, the type of fruit consumed should be considered. While whole fruits like papaya or banana are generally more tolerable, citrus fruits might trigger symptoms in some people. The timing of fruit consumption also impacts blood sugar levels. Although whole fruits have a low to moderate glycemic index, eating them on an empty stomach could result in a quicker rise in blood sugar, as there's no other food present to slow down sugar absorption.

However, the form of fruit matters more than the timing; a whole apple with its fibre and intact cell structure is preferable to fruit juice, which lacks the same structural benefits and fibre.

For those with diabetes, Malhotra advised sticking to a small serving of fruit, around 100-150 grams, and pairing it with a few almonds or some curd to add protein or fat. Since fruit alone doesn't offer much protein, hunger may return within one or two hours. Therefore, following it with a balanced meal that includes protein, fibre, and carbohydrates can help create a more satisfying breakfast experience.