Is Dosa Good for Diabetes?

Diabetes is a condition that has affected hundreds of people worldwide. It is a hot topic , especially with people becoming conscious about their diet choices and lifestyle. Blood glucose levels and glycemic indices were once jargon, but people have become picky about eating healthy. There is awareness in the air and people who never debated over their traditional meals and are being sceptical about it.

Dosa has been the comfort food of Indian households forever. But recently, with the increased awareness regarding it being  a major carbohydrate with comparatively less amount of protein and fibre they have started to wonder if dosa is healthy for people with diabetes for consumption. This article discusses the nutrition facts about dosa and healthy alternatives to regular dosa. Read it till the end and discover how dosa is good for diabetes.

Benefits of Dosa

Dosa is a South-Indian dish made with two to three parts of white rice and one to two parts of urad dal. White rice has good amounts of carbohydrates and fibre. Urad dal is a rich source of protein. If eaten mindfully and in less quantity, it is a healthy dish. Dosa is simple to make but has the correct ingredients to provide you with all the macronutrients while keeping the blood glucose level under check. Dosa is a simple yet nutritious dish to add to your everyday diet if not already added. To make your dosa good for diabetes and extra nutritious, follow the recipes provided at the end of the article.

Benefits of Dosa for Diabetes

Social media feeds have confused everyone about whether dosa is good for diabetes. For any of you wondering, ‘Is dosa good for diabetes?’, below is why you can include dosa in your everyday diet.

• Dosa is a great way to include proteins in your everyday diet. Proteins are very beneficial for those with diabetes. 
• They help you keep fuller for long and curb sugar cravings to not give in to your false hunger, and keep your blood glucose levels under control. 
• It is also free from unhealthy fats so that your heart functions healthy for a long period.
• Usually, one medium to big size dosa (made at home, not the ones they serve in restaurants) has 133 calories. Eating two dosas for a meal is good to keep you full for long.
• The glycemic index of dosa is 77, which is not too high. So, you can enjoy your dosa meal guilt-free.

Different Ways to Consume Dosa for Diabetes

If you have constantly been asking yourself, ‘Is dosa good for diabetes?’, read the below section to add nutrition to the regular dosa that you make. If you are worried too much about your everyday carbohydrate intake and balance of various nutrients, then below are some healthy alternative options to regular dosa that you can try.

1. Spinach Dosa

Try making a spinach dosa with lower calories and glycemic index than a regular dosa to make your dosa good for diabetes. Spinach is a powerhouse of nutrients loaded with protein, iron, magnesium, vitamins and several other micronutrients that make your meal complete and wholesome. Also, you can get the protein from urad dal and balance out the carbohydrates that come from the regular dosa.

Steps to make:

• Soak spinach in water and rinse.
• If you do not like the raw flavour of spinach, cook them for 5 to 7 mins in a pan without oil. Grind  after it cools down. You will get a thick paste of spinach.
• Mix the ground spinach with the dosa batter.
• Make your spinach dosas and savour the goodness of nutrients.

2. Ragi Dosa

Ragi is a rich source of protein and fibre and is an excellent option for people with doubts about ‘is dosa good for diabetes? ’The glycemic index of ragi dosa is 59 instead of 77 of regular dosa. This makes your meal wholesome and makes you feel full for a longer time.

Steps to make:

• Mix a few tablespoons of ragi flour with a pinch of salt.
• If you are fine with the taste, you can prefer making a dosa batter with only ragi and water and with little curd. But, if you are yet to get accustomed to the taste, start by mixing the ragi flour with regular dosa batter until you get the desired consistency.
• Cook it and savour the meal.

3. Oats and Besan Dosa

Oats are a great source of fibre. A glycemic index of 55 is a healthy way to make dosa good for diabetes. Besan is another great alternative to rice. With a glycemic index of only 20, it is very safe for you to consume if you are looking to lower your blood sugar level and stay fit and healthy.

Steps to make:

• Grind oats in a mixer until you obtain a powder-like consistency. If you like your dosa to be chunky, you can choose not to grind too much.
• Take a few tablespoons of besan in a bowl. Add the ground oats to it.
• Add a pinch of salt and one or two teaspoons of curd into the mixture and mix well. Keep adding water to obtain the batter consistency. You can also add vegetables of your choice to make it more healthy.
• Make dosa and consume it hot and crispy.

Bottomline

Yes, Dosa is good for diabetes because it has an excellent nutritional profile. Dosa can be a little too heavy. But, adding some other ingredients and replacing the regular white rice can make it healthier and guilt-free to indulge. Being a medium glycemic index food, It can help people with diabetes to manage their blood sugar levels when eaten in moderation.

FAQs

1. What are the risks of overconsumption of dosa for Diabetics?

Any food, good or bad, when consumed more than the permissible limits, can prove unhealthy. So, try to limit your consumption of dosa to two or three per meal if you have diabetes.

2. How many dosas can a person with diabetes eat?

It is recommended to eat two or three dosa if you have diabetes. One medium dosa provides 133 calories, and eating two dosas can give you around 300 calories, which is sufficient for a meal. If you are extra hungry, you can have a half to one dosa extra.  

3. What is the best time to eat dosa?

Dosa is usually eaten for breakfast and dinner as it does not make you too heavy but provides the required energy and nutrition to get through the day.