Dosa is a much-loved dish across various parts of the country, especially in south India. Dosa has been consumed as a staple Indian breakfast over the years because it is easy to digest, low on fat and rich source of proteins. Infact, you might not be able to resist eating dosa whenever you visit a restaurant, but you might wonder, “Is Dosa Healthy” or “Is dosa good for diabetes”? Let’s find out about dosa and its importance as a staple south Indian breakfast.
Dosa: Nutritional Profile
Dosa is a thin crepe-like recipe that offers good nutritional value. Dosa is also a good source of Vitamin C, Vitamin A, Iron, and Calcium.
The nutritional value of 1 Plain medium-sized Dosa (97 g) is:
Energy: 168 kcal
Carbohydrates: 29 g
Fat: 3.7 g
Cholesterol: 0.0 mg
Protein: 3.9 g
Fibre: 0.9 g
Sugars: 0.1 g
Sodium: 94 mg
Advantages of Dosa For Diabetes
- Dosa has a medium glycemic index, so it can be eaten by diabetics as a breakfast alternative to oats, millets, or other diabetic-specific diets. Dosa carbohydrates come from rice, so Dosa is a light food and is easy to digest.
- Dosa helps in weight management as it causes abdominal fullness and is a good source of fats.
- Dosa also contains a variety of essential amino acids (from Urad dal) which make it a healthy alternative for diabetics.
- Dosa has zero cholesterol levels, so diabetics can eat it without the fear of increasing cholesterol levels.
Ways To Consume Dosa For Diabetes
- Diabetics can consume plain dosa as it is light and offers fewer calories. Dosa stuffed with veggies, oats, millets, etc., can be consumed to further enhance the nutritional value and control blood glucose levels.
- In addition, curries (made from curry leaf), Sambhar, and chutneys (coconut) offer special flavours and add distinct nutritional value when consumed with dosa.
Best Time To Consume Dosa For Diabetes
Dosa being a versatile food, can be eaten anytime during the day as breakfast, lunch, or dinner. However, eating Dosa as breakfast helps keep you full for a long time, and if required, it can be stuffed with various ingredients such as veggies to make a heavy breakfast meal.
Risks of Over Consuming Dosa For Diabetes
Overconsumption can lead to excessive calorie intake, which can lead to an increase in blood sugar levels, especially for people with diabetes. Additionally, stuffing amount and type will also determine calorie intake, so dosa should be eaten in moderate quantities.
Other Health Benefits of Dosa
- Dosa is a good source of healthy carbohydrates which have been fermented during the batter preparation and act as a good source of energy.
- Stuffed dosa with Veggies can offer the goodness of veggies along with all the vitamins, micronutrients, and fibre content.
- Protein content in Dosa is essential for the health of bone, hair, and muscles.
Don’t Have Time To Read?
- Dosa is a healthy food option for diabetics as it has a good nutritional profile and also contains vitamins and minerals.
- Being a medium glycemic index food, it helps diabetics to manage blood sugar levels when eaten in moderation and is also a rich source of proteins and healthy fats.
- Dosa can be eaten in various preparations such as plain, stuffed, or/and with chutneys/Sambhar/curries.
- Dosa can be eaten anytime during the day. When eaten as breakfast, it offers good energy levels to run throughout the day.
- Overconsumption of dosa can lead to increased calorie and blood sugar levels.
- Dosa being rich in protein and healthy fats can help to promote skin, hair, bone, and muscle health.
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Dosa is a good choice for diabetics as it helps to manage weight and gives a sense of fullness. It also contains protein, fibre, vitamins, and minerals, which provide good nutrition to diabetics.
Diabetics can enjoy Dosa as it has zero cholesterol, a good amount of protein, a low glycemic index, and a low amount of sugars.
Urad dal dosa is good for diabetics as Urad dal is high in proteins and amino acids present in Urad dal are rare and essential for the overall wellbeing of bones, muscles, hair, etc.
Diabetics can eat Upma prepared from Oats and veggies as it offers healthy fibre and keeps blood glucose levels under control.
Diabetics can enjoy idli, which is free from rice and is stuffed with veggies to increase its nutritional value and reduce the risk of increasing blood glucose levels.
Food that has a low glycemic index, has fewer calories, offers nutrients (vitamins, proteins, fiber, minerals, etc.) is the best breakfast for diabetics. Foods such as Oatmeal, eggs, nuts, and yoghurt are good breakfast options for people with diabetes.