Dhokla, Khandvi, Besan ka chilla and what not. Indian cuisine is loaded with items made out of gram flour. And there is a reason behind it. Gram flour is packed with plant-based protein, fibre, and essential nutrients, making it an excellent choice for a nutritious breakfast. Here are five delicious, high-protein breakfast ideas using gram flour to help fuel your day.

What Is Gram Flour And Its Benefits?

Gram flour is a gluten-free flour made by grinding dried chickpeas (also known as garbanzo beans). It is commonly used in many cultures for cooking, especially in Gujarati cuisine. You should eat glam flour for a variety of reasons including:

• Besan about 22 grams of protein which eventually aids muscle growth and development.
• It is also rich in fibre which boosts digestion. This fibre also promotes gut health.
• Gram flour has a low glycemic index, helping to regulate blood sugar levels and providing steady energy.
• Besan is also packed with essential nutrients such as iron, magnesium, folate, and B vitamins, supporting overall health and immunity.
• Gram floor is a great alternative for gluten. This makes it ideal for those with gluten sensitivity or celiac disease.
• The fiber and magnesium content in gram flour may help lower cholesterol and support heart health.

Here Are 5 Healthy Gram Flour Breakfast Ideas

1. Gram Flour Pancakes

These fluffy, savoury pancakes are a perfect high-protein alternative to traditional ones. Mix gram flour with water, a pinch of salt, turmeric, cumin, and finely chopped veggies like spinach or onions. Cook in a pan like regular pancakes, and enjoy with a dollop of yogurt or a drizzle of olive oil for extra flavour.

2. Besan Chilla (Chickpea Flour Pancake)

A popular Indian breakfast, besan chilla is a savoury, protein-packed pancake made from gram flour. Simply combine gram flour with water, turmeric, cumin, and chopped vegetables like tomatoes, onions, and chilies. Pan-fry until golden and crispy. Serve with chutney or a side of fresh fruit.

3. Gram Flour Scramble

For a high-protein, vegan-friendly scramble, whisk gram flour with water and seasoning to create a batter. Pour it into a hot, oiled pan and stir continuously until it forms a soft, scrambled texture. Add veggies like mushrooms, bell peppers, and spinach for an added nutrient boost.

4. Chickpea Flour Porridge

For a warm and comforting breakfast, make a porridge using gram flour. In a pan, cook the gram flour with almond or oat milk, a pinch of cinnamon, and a sweetener like maple syrup. Stir until thick and creamy, and top with fresh fruits, nuts, or seeds.

5. Gram Flour Muffins

Try making high-protein muffins using gram flour for a portable, protein-packed breakfast. Combine gram flour with baking powder, sweetener, and a non-dairy milk of choice. You can add fruits like bananas or berries, or even chocolate chips for a treat that’s both filling and delicious.

What you eat, first thing in the morning or the first meal of the day, plays a very important role for your body. This food is meant to essentially boost you for the waking hours of your body. If you have health issues like high blood sugar, cholesterol or hypertension, then you must be very careful with the foods you eat.

The British Heart Foundation (BHF) points out that not all breakfast items and foods are equally good for you. Starting your day with the right meal is crucial for both your immediate mental and physical performance, and it also sets the stage for your health in the years to come.

When you are picking breakfast options, it is very easy to stick to things that taste good or is your favorite versus what is healthy. We all need a ‘pick-me-up' breakfast or meal when the days are long. However, if you are a person who eats breakfast every day, the options need to be heathier as it could drastically affect your health.

While making healthy choices might seem obvious, even some foods marketed as 'healthy' aren't as good as others. The BHF recently ranked breakfast cereals from the least to the most healthy to help consumers.

Why Eating Granola Is Not Healthy Food?

Surprisingly, the BHF ranked granola, often considered a healthy option, as the least healthy breakfast cereal. An average serving of granola with nuts can contain a significant number of calories and fat even before adding milk. While nuts contain healthy unsaturated fats, granola can also be high in saturated fat and sugar, especially varieties with added chocolate. The BHF suggests enjoying granola as an occasional treat rather than a regular healthy breakfast.

The BHF found that sugar-frosted flakes, while perhaps a popular choice, are high in sugar and low in fiber. They also often contain added salt. While they might taste good, the BHF suggests swapping them for unsweetened options like cornflakes or puffed rice for better heart and overall health. They recommend adding fruit for natural sweetness and an extra serving towards your daily fruit intake.

High-fiber bran flakes landed in the middle of the BHF's ranking. Their high whole grain content is beneficial for digestion and heart health. However, these cereals often contain added sugar and/or salt, which makes them less ideal than the top-ranked choices.

What are Healthy Breakfast Options?

BHF recommends considering these top three options: whole wheat cereals and biscuits, muesli with no added sugar or salt and are packed with whole grains, dried fruit, and nuts for natural sweetness, and the best breakfast- porridge.

Porridge made with low-fat milk or water is the healthiest breakfast you can choose. All porridge oats are whole grains and contain beta-glucan, a soluble fiber that can help lower cholesterol levels as part of a healthy diet. Porridge also provides fiber from the whole grains and naturally contains no added sugar or salt.

Instead of using sugar or salt to flavor your porridge, the BHF suggests adding a banana or other fruits. This not only provides extra sweetness but also counts towards your daily recommended intake of fruits and vegetables.

The US is preparing for a sweeping change in its food supply. Ever since the Trump administration has signed in, there has been a lot of changes in terms of the health sector, and now the focus is on the complete ban over petroleum-based food dyes. The Department of Health and Human Services (HHS) and the Food and Drug Administration (FDA) have announced a detailed plan to phase out petroleum-based synthetic dyes and replace them with natural alternatives. The shift is to be unfolded over the next few years. It will mark a significant milestone in food regulation and public health.

What Is The Timeline of Dye-free Future

The ban will be rolled out in phases. In the coming months, the FDA has planned to revoke the authorization for two synthetic dyes: Citrus Red No. 2 and Orange B. By the end of 2026, six more dyes - FD&C Red No. 40, Yellow No. 5, Yellow No. 6, Blue No. 1, Blue No. 2, and Green No. 3 will be removed from the food supply. FD&C Red No. 3 was originally to set for removal between 2027 and 2028, however, it will be phased out sooner.

In order to make this transitional easier, the FDA will accelerate its review of natural alternatives and promptly authorize four new plant-based dyes: calcium phosphate, Galdieria extract blue, gardenia blue, and butterfly pea flower extract.

Why Does This Matter?

While synthetic dyes are currently FDA-approved when used correctly, there have been new concerns. Some studies have shown that these additives are related to behavioral issues in children, especially with regards to hyperactivity.

FDA Comissioner Dr Marty Makary stated that American children have long been "living in a toxic soup of synthetic chemicals" and stressed the importance for cleaner food labels.

To deepen the understanding, the FDA will partner with the National Institutes of Health (NIH) to study how food dyes and other additives impact children's health and development.

Political Backing and Public Campaign

The Trump administration, under the banner of its health campaign “Make America Healthy Again,” has thrown its weight behind the plan. Robert F. Kennedy Jr., who heads the HHS, has long criticized artificial food chemicals. He stressed the lack of transparency and research on many of these additives, stating, “Four years from now, we are going to have most of these products off the market—or clearly labeled so you know what you are buying.”

Industry Reaction and Consumer Response

So far, food manufacturers have not been legally compelled to remove the dyes, but the government is working closely with them. Kennedy noted that industry leaders have shown a willingness to cooperate, recognizing the growing consumer demand for safer, natural ingredients.

Public health and environmental groups, such as the Environmental Working Group (EWG), have welcomed the move, calling it “long overdue.” Some states, like California and West Virginia, have already imposed restrictions on artificial dyes in school meals and packaged foods.

However, not everyone supports the change. The Consumer Brands Association has raised concerns about removing FDA-approved ingredients, urging that food policy remain rooted in scientific evidence.

White pumpkin or Ash Guard is a considerably rare vegetable which is packed with nutrients. It is rich in Vitamins A, B6, C, E and other important minerals. This makes it a perfect pick for those battling high cholesterol and heart issues. Research proves that it also acts as an antidepressant, promotes eye health, and is beneficial for people with asthma. They also help treat peptic ulcers, reduce inflammation, and have anti-ageing effects. All the aforementioned benefits are carried to its juice as well.

Here's What Is Special About Ash Guard Juice?

1. Rich in Nutrients

White pumpkin juice is a powerhouse of essential nutrients, including vitamins A and C, potassium, and iron. Vitamin A is crucial for maintaining healthy vision and supporting immune function, while vitamin C acts as a potent antioxidant, aiding in tissue repair and enhancing the immune system. Potassium helps regulate blood pressure and supports heart health, and iron is vital for oxygen transport in the blood. Incorporating white pumpkin juice into your diet can contribute to overall well-being by providing these essential nutrients. citeturn0search0

2. Powerful Antioxidants

White pumpkin juice is rich in beta-carotene, a powerful antioxidant that combats free radicals in the body. Free radicals can cause oxidative stress, leading to cellular damage and contributing to chronic diseases. By neutralising these harmful molecules, beta-carotene helps protect cells, supports overall health, and may reduce the risk of certain diseases. citeturn0search0

4. Radiant Skin

Packed with vitamins and antioxidants, white pumpkin juice promotes healthy and glowing skin. The nutrients help combat skin damage caused by environmental factors, reduce signs of ageing like wrinkles and fine lines, and improve overall skin texture and appearance. Regular intake can lead to a more youthful and radiant complexion. citeturn0search0

5. Boosts the Immune System

Rich in vitamin A, white pumpkin juice supports the immune system by enhancing the body's defense mechanisms against infections. Vitamin A also plays a role in maintaining healthy mucous membranes and skin, which serve as barriers to pathogens. Additionally, it supports vision and helps prevent eye diseases, including night blindness and age-related conditions. citeturn0search0

6. Organic Energy Enhancement

White pumpkin juice serves as a natural energy booster without the drawbacks of caffeine. Its nutrient-rich profile provides sustained energy levels throughout the day, making it an excellent choice for those seeking a refreshing and nutritious beverage to combat fatigue and enhance overall vitality. citeturn0search0

7. Reduces Inflammation

The anti-inflammatory properties of white pumpkin juice help in reducing inflammation in the body. Chronic inflammation is linked to various health issues, including arthritis and heart disease. By incorporating this juice into your diet, you may help alleviate inflammation-related symptoms and promote overall health.

How To Prepare A Refreshing Ash Guard Juice At Home?

To make white pumpkin juice, start by peeling and deseeding a fresh white pumpkin. Cut it into small cubes and rinse them thoroughly. Add the cubes to a blender with a little water to ease blending. Blend until smooth, then strain the mixture using a fine sieve or muslin cloth to remove pulp. For enhanced taste, you can add a pinch of black salt, a squeeze of lemon juice, or a few mint leaves before blending. Serve the juice chilled. It’s best consumed fresh to retain maximum nutrients and flavour. Avoid adding sugar to keep it healthy and natural.