Breakfast is said to be the most important meal of the day. Eating a nutritious morning meal, which is packed with fibre and protein, is what everyone aspires for, and idlis and dosa tick all the correct boxes.
But what if you are a diabetic, can you also savour them like others?
Anyone with diabetes and high blood sugar levels requires constant management of carbohydrates, starch, and sugars. And being traditional dishes enjoyed all over the country, idli and dosa – both made from ground rice or rice flour mixed with ground black gram can be helpful.
Should you eat idlis or dosa with high blood sugar?
Both are low in fat and are mostly served with sambar – packed with protein and coconut and tomato chutneys – loaded with fibre and potassium. Also, the glycemic index of idlis is low to medium GI, depending on the fermentation process and ingredients used. The fermentation increases the fibre content, which helps in slowing down the absorption of carbohydrates. According to experts, dosa generally has a medium GI, and its impact on blood sugar can be moderated by the ingredients added during preparation, such as vegetables and lentils.
How can diabetics enjoy idlis and dosas?
Doctors say you can enjoy idlis and dosas for breakfast, but you need to take certain precautions so as to ensure they fit into a balanced diet:
Portion control
Make sure the serving sizes are moderate to prevent excessive carbohydrate intake.
Add protein and fibre
You can incorporate more lentils, seasonal vegetables, or a side of yogurt to slow down carbohydrate absorption.
Whole grains
Instead of white rice, find new alternatives to make idlis and dosas, like brown rice or multi-grain flours, which include jowar, oats, or even ragi to increase fibre content.
Limit added oils
Use minimal oil while cooking dosa to keep it low in fat.
What are the health benefits of idlis and dosas for diabetics?
Doctors say that when you use the right ingredients to prepare idlis and dosa, the dishes can offer several health benefits, even if you are a diabetic. A few of these include:
Low in fat
Eating moderate amounts of idlis and dosas for breakfast helps in weight management, which is extremely important for controlling high blood sugar levels.
Rich in carbohydrates
Carbohydrates in some amounts are important, even for those with diabetes, as they provide necessary energy without excessive fat.
Packed with essential nutrients
Idli and dosa – both are loaded with vitamins and minerals that you can get from added vegetables, which support overall health.
Easy to digest
Idlis and dosas are highly suitable for those with digestive issues, often associated with diabetes.
Benefits of fermentation
Fermenting the batter, which you use to make idlis and dosas, helps enhance your gut health and improves nutrient absorption.