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Do breakfast carbs boost energy or cause crashes? Experts explain how rice, oats and smart pairings help stabilise blood sugar.
The smartest breakfast isn’t about cutting carbs, but building them thoughtfully.
Breakfast sets the tone for your metabolism, mood, and focus for the rest of the day. Yet carbohydrates – from rice and toast to oats and fruit – often get caught between being hailed as ‘quick fuel’ and blamed for mid-morning fatigue. The truth is more nuanced. It’s not about cutting carbs out, but choosing the right type, portion, and pairing. A well-built breakfast can provide steady energy and sharper concentration, while an unbalanced one may send blood sugar soaring and crashing within hours.
“Rice is a plain, easily digestible carbohydrate that gives instant energy after a fasting night,” says Dr Pranav Ghody, Consultant Endocrinologist & Diabetologist at Wockhardt Hospital, Mumbai. But he cautions that large portions without protein or fibre can make the meal less balanced. Similarly, Dr Vijay Negalur, HOD – Diabetology at KIMS Hospitals, Thane, notes, “Energy levels depend on the type and amount of carbs being consumed, not carbs alone.”
Rice For Breakfast: Healthy Or Risky?
In many Indian homes, rice-based breakfasts are routine – from idlis to steamed rice with sambar. According to Dr Ghody, rice isn’t inherently unhealthy. For active individuals or those with higher energy demands, it can serve as quick fuel.
However, white rice has a high glycaemic index. “It can quickly increase blood sugar levels,” he explains. For people with diabetes or insulin resistance, this rapid spike may be followed by a dip, leading to fatigue, hunger, or sluggishness soon after eating. The takeaway: quantity and combinations matter more than the grain itself.
The Spike-And-Crash Effect
Simple carbohydrates digest fast, and that speed can backfire. Dr Negalur explains, “Simple carbs such as white bread, sweet breakfast cereals, fruit juices, or sweet tea are easily digested. They cause a sudden increase in blood sugar levels, followed by a sudden drop.” This rollercoaster effect can leave you feeling lethargic, irritable, and reaching for another snack by mid-morning.
Over time, frequent spikes may also strain insulin response, particularly for those with diabetes, prediabetes, or metabolic concerns.
The Smart Way To Eat Carbs
Both experts agree that pairing carbs wisely changes everything. “It definitely does help to have rice along with protein and fibre,” says Dr Ghody, recommending dal, eggs, curd, vegetables, or nuts. These slow digestion, prevent sharp glucose spikes, and keep you fuller for longer. A bowl of rice with sambar and vegetables, for instance, offers far steadier energy than plain rice alone.
Dr Negalur adds that complex carbs such as oats, millets, whole grains, fruits, and seeds digest gradually. “When mixed with protein and healthy fats, they offer sustained energy and concentration in the morning.” In short, balance beats elimination.
Who Should Be More Careful?
Some people need to be especially mindful. Dr Ghody advises those trying to lose weight, manage diabetes, or control triglycerides to moderate portions and consider switching to hand-pounded, brown, or parboiled rice. Their slower digestion helps maintain stable blood sugar levels and improves satiety.
Carbohydrates aren’t the enemy at breakfast; poorly balanced meals are. Choosing fibre-rich, minimally processed carbs and pairing them with protein or healthy fats can transform how you feel throughout the day. Instead of spikes and crashes, you get steady energy, better focus, and longer-lasting fullness. The smartest breakfast isn’t about cutting carbs, but building them thoughtfully.
Delhi, India, India
February 20, 2026, 17:43 IST