That morning cup of chai paired with poha or buttered toast may feel comforting, but have you ever stopped to think about what it’s really doing to your body? According to health coach Mankirat Kaur, most Indians don’t pay enough attention to starting their day with the right kind of breakfast. Instead of giving your body a balanced mix of protein, complex carbs, and healthy fats, we often reach for the quick, familiar choices, white bread, packaged juices, or deep-fried snacks. They might fill you up for the moment, but in the long run, these options can wreak havoc on your hormonal health, leading to energy crashes, poor metabolism, and unnecessary weight gain.In a recent Instagram post, Mankirat Kaur broke down some of the worst breakfast foods that may be doing more harm than good. More importantly, she suggested simple, nutrient-rich swaps that can stabilise blood sugar and keep hormones in balance without giving up on taste.

Breakfast foods to avoid for hormonal health

White bread

A classic in many Indian households, white bread is made from refined flour that lacks fibre and essential nutrients. It spikes blood sugar quickly, giving a burst of energy that crashes soon after. Instead, Mankirat suggests opting for whole-grain or multigrain bread to keep your energy steady.

Sugary cereals

Though they look colourful and convenient, most boxed cereals are loaded with refined sugar and artificial flavours. These not only disrupt hormones like insulin but also leave you craving more sugar throughout the day. A healthier swap is oats or homemade granola with nuts and seeds.

Packaged fruit juices

Marketed as healthy, these juices often contain hidden sugars and very little actual fruit fibre. They cause rapid spikes in blood sugar and can increase the risk of insulin resistance. Fresh fruits or smoothies with yoghurt are far better choices.

Deep-fried breakfast items

Parathas dripping in oil, puris, and pakoras might taste heavenly, but they overload the body with unhealthy fats and calories. Regular consumption can affect hormonal balance, digestion, and metabolism. The coach advises lighter options like upma, idli, or dosa made with minimal oil.

Poha and butter toast

Yes, even the humble poha and plain butter toast made it to the list. While they’re popular, they lack sufficient protein and good fats, making them nutritionally poor choices. Pairing poha with sprouts, or replacing butter toast with avocado or nut butter toast, can turn them into healthier alternatives.Breakfast isn’t just the first meal of the day, it’s the meal that sets the rhythm for your hormonal health, energy, and mood. As the health coach highlighted in her Instagram post, sugary cereals, white bread, packaged juices, and deep-fried options can throw your hormones off balance right from the start.On the other hand, choosing nutrient-dense swaps like oats, whole grains, proteins, nuts, and fresh fruits can help stabilise blood sugar and support long-term hormonal balance. The key is simple: a mindful breakfast can be the most powerful step you take for better health every single day.Also read| 8 reasons seasonal foods are the healthiest choice for your body