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Steamed, Savoury, and Satisfying: Is Dhokla Good for Weight Loss?

The Indian state of Gujarat and a few of its neighbouring states are the standard home of the savoury, puffy, and spongy delicacy referred to as dhokla – a well-liked Gujarati treat recognised for its excellent texture and flavour. Dhokla is flexible, delicious, and straightforward to organize. It is available in many types. Furthermore, it’s wealthy in nutrients, including fibre, complex carbohydrates, and minerals. As a consequence of its quite a few health benefits, dhokla has grow to be a staple in many individuals’s diets. 



Dhokla is well-known for its nutrient value. In line with experts, the popular dish, if prepared in the right way, can lower cholesterol, blood sugar, and blood pressure while promoting weight reduction. 

Understanding Dhokla

Dhokla is a steamed snack constructed from fermented batter constructed from Bengal gram flour, also referred to as chickpea flour. One may make it with moong dal and urad dal. Dhokla is sweet for weight reduction for several reasons.

Firstly, when prepared accurately, dhokla is low in calories and fat, which makes it a great food for weight reduction. A serving of dhokla comprises about 150-200 calories, making it a healthy snack option that may aid you maintain a calorie deficit, which is crucial for weight reduction. Secondly, dhokla is high in protein and fibre, which will help one feel full for prolonged periods, reducing appetite and helping you eat fewer calories overall. The high protein content also helps preserve lean muscle mass, essential for maintaining a healthy metabolism during weight reduction.

Moreover, the fermentation process used to make dhokla increases the bioavailability of nutrients within the batter, making it a wealthy source of vitamins and minerals, including B vitamins, iron, and calcium. Lastly, dhokla is steamed moderately than fried, making it a healthier snack that’s low in unhealthy fats and calories. Because of this, dhokla is a wonderful alternative to other fried snacks which can be high in calories, corresponding to samosas or pakoras.

Summary

Dhokla is a healthy snack that’s moderate in calories, high in protein and fibre, and nutrient-dense, making it a wonderful food for weight reduction when consumed sparsely as a part of a balanced weight loss plan.  

Dhokla: The Snack with Multiple Variants

Some popular variants include, khaman dhokla, khatta dhokla, moong daal dhokla, cheese dhokla, rava dhokla, oats dhokla, besan dhokla, green peas dhokla, mixed daal dhokla, etc. 

Khaman dhokla and other dhoklas have a difference. Khaman uses only Bengal gram flour and is fast. The opposite varieties of dhokla use overnight-soaked dals or lentils. The fermented batter then goes through the tampering and steaming process. It’s then cut into pieces and garnished with green chilis, mustard seeds, and curry leaves. One often serves it with coriander or mint chutney. 

This easy vegetarian dish comprises fibre, protein, and essential nutrients. 

Below is the dietary information for one piece (35 g) of khaman dhokla. Please note that the dhokla varieties that use rice and lentil have the next calorie count. 

  • Calories: 54 kcal
  • Fibre: 1.0 g
  • Protein: 2.4 g
  • Carbohydrates: 5.6 g
  • Fat: 2.4 g
  • Cholesterol: 1.53 mg

Advantages of Dhokla for Weight Loss

Moderate Fibre

It is not any secret that fibre absorbs water and expands within the stomach and colon. Moreover, studies show it has a high satiety value. Because of this, it keeps one satisfied for an prolonged period, stopping overeating or reducing overall calorie intake. Many of the dhokla variants contain moderate fibre. Nevertheless, adding vegetables to your dhokla can enhance the fibre content and make it suitable for weight reduction.

High in Protein 

Research shows proteins help one feel fuller longer and curb hunger. For instance, lentils and gram flour make dhokla a wonderful protein source. As well as, increased levels of the satiety hormones GLP-1, peptide YY, and cholecystokinin and decreased levels of the hunger hormone ghrelin get produced when one consumes numerous protein.

A study shows that a high-protein breakfast decreased postprandial ghrelin concentrations more strongly over time than a high-carb breakfast. As well as, the high protein breakfast also reduced gastric emptying through increased secretion of cholecystokinin and glucagon-like peptide.

The besan dhokla, essentially the most common type of Dhokla, comprises moderate protein resulting from Besan. You’ll be able to enrich your dhokla with higher protein content by adding protein-rich ingredients like lentils, dal etc.

Low in Calories

To drop pounds, a calorie-deficit weight loss plan is crucial. It could help when you burned more calories than you consumed. Due to this fact, low-calorie foods like dhokla, made out of besan, are a wonderful weight-loss food alternative. 

Since dhokla goes through a steaming process, it’s healthy. It is an ideal addition to your weight reduction plan since it is wealthy in protein, fibre, and other nutrients. Nevertheless, please eat 1 or 2 pieces of dhokla to remain within the 150-200 calorie range. It is good for breakfast or a night snack option. 

Low GI (Glycemic Index)

A food’s glycemic index is a rating depending on how much blood sugar it raises after intake. For instance, the glycemic index of Bengal gram flour is roughly 10. So even after adding other ingredients to make dhokla, the GI stays inside a healthy limit.

The GI of dhokla is between 31 to 39. In line with studies, choosing foods with a low GI is crucial for weight reduction. Dhokla, with moderate fibre content, aids in weight reduction because they take longer to digest, which causes a gradual rise in blood sugar levels. 

Remember, dhokla constructed from rice is not going to offer low-GI advantages because rice doesn’t have a low GI value.

Essential Tricks to Remember While Adding Dhokla to Your Food regimen

When incorporating Dhokla right into a weight reduction or management weight loss plan plan, avoid adding sugar during preparation or using sugar water tadka as a topping. Also, refrain from using excessive oil or ghee to temper or fry after steaming the dhokla.

Then again, enhancing the fibre content by including various vibrant vegetables within the batter is helpful. Combining cereals and lentils or dal can improve the protein quality in Dhokla. Moreover, adding nuts and seeds to the recipe can provide healthy fats, adding dietary value.

Best Dhokla Varieties for Weight Loss

Dhokla can keep you energised and lively for a very long time since it is an ideal fusion of proteins and fibre. 

Besan Dhokla

Besan can aid you drop pounds resulting from the low-calorie and high content of significant minerals, including zinc, iron, and folate. Moreover, due to its high protein and fibre content, it is great for promoting a healthy weight and managing hunger. The ingredients utilized in dhokla are incredibly nutritious and high in protein. The steaming dish is great for people trying to scale back weight.

Oats Dhokla

The advantages of oats aren’t any secret. Investigations show that oats are wealthy in fibre and are a superfood for weight reduction.

One can exclude mustard seeds and curd from the recipe when preparing oats dhokla for weight reduction. Nevertheless, even when you use them, limit the amount to avoid compromising the burden loss advantages.

Then again, oats dhokla is wealthy in soluble fibre and beta-glucan, which contribute to controlling blood sugar and levels of cholesterol. As well as, one can incorporate vegetables to spice up vitamin content and add dals for extra protein advantages to reinforce its dietary value.

Chickpea Dhokla

Chickpeas offer quite a lot of health advantages. They assist with digestion and weight reduction. Chickpeas are high-fibre. Research suggests that eating more chickpeas will help make bowel movements more regular. The fibre, selenium, potassium, vitamin B complex, iron, and magnesium in chickpeas all support your health.

Jowar Dhokla

Jowar is among the finest ingredients for weight reduction. As per one study, it’s more slowly digested than other cereals, has low unsaturated lipids, and is a source of minerals and vitamins. Moreover, they’re wealthy in phenolic compounds, especially 3-deoxy anthocyanidins. Phenolics and fat-soluble compounds profit the gut microbiota and parameters related to obesity, oxidative stress, inflammation, diabetes, dyslipidemia, cancer, and hypertension.

Moon Palak Dhokla

Moong Palak Dhokla is a wonderful alternative for weight reduction resulting from its combination of whole green gram or split dal, which provides a very good source of protein, and spinach, which offers a big amount of fibre. The high protein and fibre content on this dhokla helps keep you feeling full for longer, making it a great option for a satisfying and nutritious breakfast.

Summary

The Indian state of Gujarat and a few of its neighbouring states are the standard home of the spongy delicacy referred to as dhokla. Nutritionists state that the favored dish can aid in weight reduction since it is high in protein and fibre and low in GI and calories. One of the best variants of dhokla include besan, oats, chickpeas, and jowar. Another popular variants include Khatta dhokla, moong daal dhokla, cheese dhokla, rava dhokla, green peas dhokla, mixed daal dhokla, etc.

Best Dhokla Recipes for Weight Loss

Oats Dhokla

Servings: 2

Total time: 1 hour half-hour

Ingredients

  • Oats: 2 tbsp
  • Grated Ginger: 1 tsp
  • Gram flour: 2 tbsp
  • Flaxseed: ½ tsp
  • Green chillies: 2
  • Water: ½ cup
  • Salt: to taste
  • Curd: 2 ½ tbsp
  • Oil: ¾ tsp
  • Baking powder: ½ tsp (optional)
  • Curry leaves: 2-3
  • Mustard seeds: ½ tsp

Method

  1. The oats ought to be pan-roasted. Then grind them thoroughly after it cools down.
  2. Add besan, curd, and leave it for an hour.
  3. Then mix water, salt, grated ginger, and baking powder. 
  4. Next, pour the batter right into a steaming tray and cook for some time. 
  5. For tempering/tadka, heat some oil in one other pan and add curry leaves, mustard seeds, flaxseeds, green chillies, and water. (tempering is optional)
  6. Add the mixture to dhokla.

Jowar Dhokla 

Servings: 2-3 

Total time: 1-3 hours approx. 

Ingredients

  • Jowar flour: 1 cup
  • suji/rava: 2 tbsp
  • Sour curd: 1 tbsp
  • Water: ½ cup
  • Ginger: 1 tbsp (grated)
  • Green chillies: to taste
  • Oil: 1 tbsp
  • Salt: to taste
  • Mustard seeds: ½ tbsp
  • Curry leaves: 3-4 
  • Eno: 1 tbsp (optional)
  • Red chilli powder: to taste 

Method

  1. Add jowar flour, suji, and water to a bowl. Check the constituency and stir well to get a ribbon constituency. 
  2. Let the batter rest for 15-20 minutes. 
  3. Add ginger, finely chopped green chillies, oil, and salt. 
  4. Add 1 tbsp curd (allow it to rest for two hours) / Eno (you possibly can make it immediately) and blend well. 
  5. Pour the batter right into a tray greased with oil. Drizzle some chilli powder and place the tray contained in the steamer for 15-20 minutes. 
  6. For tempering/tadka, heat some oil in one other pan. Then, add some curry leaves, mustard seeds, and green chillies. (tempering is optional)  
  7. Cut the dhokla into small cubes and add the tadka mixture to the dhokla.

Besan Vegetable Dhokla

Servings: 5-6

Total time: 35 minutes

Ingredients

  • Besan/gram flour: 1 cup
  • Suji/rava: 2 tbsp
  • Ginger: 1 tbsp
  • Chilli paste: 1 tbsp
  • Mix vegetables – ½ cup (grated carrot, dudhi, beet, chopped spinach, cabbage – opt vegetables of alternative)
  • Salt: to taste 
  • Water: ¾ cup
  • Curry leaves: 3-5
  • Green chillies: 4-5 
  • Mustard seeds: 1 tbsp
  • Oil: 1tbsp
  • Eno fruit salt: 1 tbsp

Method:

  1. Make a smooth batter with besan, suji, ginger, vegetables, salt and water. 
  2. Preheat the steamer and grease the dhokla trays. 
  3. Add Eno fruit salt, pour the batter immediately into the greased plates, and steam for 12-Quarter-hour.
  4. Prepare the tadka/tempering with oil, mustard seeds, and curry leaves. (tempering is optional)
  5. After the dhokla is ready, let it rest for five minutes and cut it with a knife into small cubes. 
  6. Finally, pour the tadka over the steamed dhokla and serve with coriander chutney.

How Much to Eat for Weight Loss?

Dhokla is a healthy snack. Nevertheless, to avoid any hostile uncomfortable side effects and weight gain, it’s crucial to eat it in the right amount. For instance, one piece of besan dhokla is 35 grams with roughly 54 kcal. Due to this fact, you possibly can eat 1-3 small pieces of dhokla during a weight reduction program. 

Risk of Overconsumption

Moderation is the important thing to good health. Dhokla is wealthy in carbohydrates. Thus, overeating can increase calorie intake and cause weight gain. Moreover, it might cause pain, gas, or constipation by upsetting your stomach.

Summary

One must understand the importance of consuming dhokla sparsely for weight reduction. While it’s a healthy snack, overconsumption can result in weight gain and digestive issues resulting from its high carbohydrate content. To avoid hostile effects, consuming 1-3 small pieces of dhokla is advisable.

HealthifyMe Suggestion

How about adding some grated carrots and beetroot to your dhokla batter? Each are low in calories and high in fibre, vitamins, and minerals. Plus, they add natural sweetness and crunch to your dhokla, making it a delicious and nutritious treat that may keep you full for longer. You can even top it with chopped cilantro, mint leaves, and a squeeze of lemon juice for extra flavour and a refreshing touch. This manner, you get the advantages of fibre, protein, and low calories from the dhokla and the added nutrition and taste from the veggies. So give it a try and revel in your unique and healthy dhokla!

Conclusion

Dhokla is a steamed snack that originated in Gujarat. It’s constructed from gram flour or lentils. Hence, it’s low in calories and fat, protein and fibre wealthy, and nutrient-dense. The high protein and fibre in dhokla help increase satiety and curb appetite. It’s a great breakfast or snack for weight reduction. Moreover, the fermentation process increases the bioavailability of nutrients, making it a wealthy source of essential vitamins and minerals. Moreover, being steamed moderately than fried, dhokla is a healthier snack than samosa or kachoris.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to exchange medical advice from professionals. For further information, please contact our certified nutritionists Here.

Ceaselessly Asked Questions (FAQs)

Q: What’s dhokla, and the way is it made?

A: Dhokla is a well-liked savoury and steaming snack that originated within the Indian state of Gujarat. It’s a flexible dish and is available in various varieties. The making process involves fermenting a batter of Bengal gram flour, moong dal or urad dal. The batter is then steamed, tempered and garnished with green chillies, mustard seeds and curry leaves.

Q: Is dhokla a healthy food option for weight reduction?

A: Whether or not Dhokla is healthy for weight reduction is determined by its ingredients. Nevertheless, the khaman Dhokla could be healthier than other snacks because it is low in calories and fat, high in protein and fibre, and nutrient-dense. Because of this, it helps one feel full for prolonged periods, reducing appetite and helping one eat fewer calories overall. As well as, the fermentation process used to make dal, lentils or cereals base dhokla increases the bioavailability of nutrients within the batter, making it a wealthy source of vitamins and minerals, including B vitamins, iron, and calcium. Moreover, dhokla is steamed moderately than fried, making it a healthier snack that’s low in unhealthy fats and calories. Nevertheless, one should eat it sparsely.

Q: What number of calories are there in a serving of dhokla?

A: It is determined by the ingredients and the making process. Nevertheless, a serving of traditional khaman dhokla weighing 35 g comprises 54 kcal, 1 g fibre, 2.4 g protein, 5.6 g carbohydrates, 2.4 g fat.

Q: What are the dietary advantages of eating dhokla for weight reduction?

A: Dhokla is a very good food option for weight reduction because it is high in fibre, which helps keep one full for prolonged periods and reduces overall calorie intake. It is usually high in protein, which increases levels of the satiety hormones GLP-1, peptide YY, and cholecystokinin. It also decreases the hunger hormone (ghrelin) levels, helping one feel fuller longer and curb hunger. Dhokla can be wealthy in nutrients like B vitamins, iron, and calcium, essential for maintaining a healthy metabolism during weight reduction.

Q: Can dhokla be included in a weight reduction weight loss plan plan?

A: Dhokla could be included in a weight reduction weight loss plan plan because it is a low-calorie, nutrient-dense, and high-fibre food that will help maintain a calorie deficit and promote weight reduction. Nevertheless, it could possibly only help when consumed moderately as an element of a balanced weight loss plan.

Q: Are there any potential risks or uncomfortable side effects of eating dhokla while attempting to drop pounds?

A: There aren’t any potential risks or proven uncomfortable side effects of eating dhokla while attempting to drop pounds, provided that it’s consumed sparsely as a part of a balanced weight loss plan.

Q: How often can dhokla be eaten while on a weight reduction weight loss plan?

A: One can eat dhokla as a snack or as an element of a meal, depending on one’s preferences and dietary requirements. Because it is low in calories and fat, consuming it more continuously than other high-calorie snacks is okay. Nevertheless, moderation continues to be vital to take care of a calorie deficit and promote weight reduction.

Q: Are there any variations of dhokla which can be more suitable for weight reduction?

A: Some variations of dhokla which can be more suitable for weight reduction include oats dhokla, green peas dhokla, mixed daal dhokla, and khaman dhokla (with spinach or different vegetables and dal), as they’re low in calories and fat and high in fibre and protein.

Q: What are some healthy ways to eat dhokla for weight reduction?

A: Some healthy ways to eat dhokla for weight reduction include pairing it with green chutney, mint chutney or garlic chilli chutney and consuming it as a mid-afternoon snack or as an element of a meal. One may add vegetables like grated carrots, chopped coriander, or finely chopped capsicum to extend the nutrient content of the dish.

Q: Can eating an excessive amount of dhokla hinder weight reduction progress?

A: Overeating dhokla can hinder weight reduction as it could possibly increase overall calorie intake. While dhokla is a healthy food option for weight reduction, eat it as a part of a healthy and balanced weight loss plan and sparsely to take care of a calorie deficit.

Research Sources

1. JL, Slavin & Green, H.. (2007). Dietary fibre and satiety. Nutrition Bulletin. 32. 32 – 42. 10.1111/j.1467-3010.2007.00603.x.

https://www.researchgate.net/publication/229893418_Dietary_fibre_and_satiety/citation/download

2. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S. doi: 10.1093/ajcn/87.5.1558S. PMID: 18469287.

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3. Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, Hendriks HF. Effect of a high-protein breakfast on the postprandial ghrelin response. Am J Clin Nutr. 2006 Feb;83(2):211-20. doi: 10.1093/ajcn/83.2.211. PMID: 16469977.

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4. Juanola-Falgarona M, Salas-Salvadó J, Ibarrola-Jurado N, Rabassa-Soler A, Díaz-López A, Guasch-Ferré M, Hernández-Alonso P, Balanza R, Bulló M. Effect of the glycemic index of the weight loss plan on weight reduction, modulation of satiety, inflammation, and other metabolic risk aspects: a randomised controlled trial. Am J Clin Nutr. 2014 Jul;100(1):27-35. doi: 10.3945/ajcn.113.081216. Epub 2014 Apr 30. PMID: 24787494.

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