Idli and dosa remain staple breakfast favorites in many South Indian households, usually paired with chutney, steaming sambar, or even non-vegetarian sides. Yet, many people with diabetes shy away from them, believing the high carbohydrate content makes these dishes unsafe to eat.
Even with diabetes, you don’t have to give up soft idlis and crispy dosas. The key lies in pairing them wisely with the right foods, explains Dr. Gulnaz Sheikh, chief dietician at KIMS Hospitals, Thane.
Healthy Food: Idli and dosa, prepared from fermented rice and pulses, are light and easy to digest. People with diabetes can enjoy them too, provided they take certain precautions. What really matters is how these dishes are combined with other foods to make a balanced breakfast.
The biggest advantage of idli and dosa lies in the fermentation of the batter. This process supports gut health and enhances nutrient absorption. When paired with the right accompaniments, they do not cause a sudden spike in blood sugar and instead provide a steady release of energy.
No Problem in Eating Them: Idli and dosa are rich in carbohydrates, and eating them in excess can raise blood sugar levels. But with a few simple precautions, they can be safely included in the diet.
Diabetics can safely enjoy two idlis or one plain dosa, best paired with sambar, a little chutney, or sprouts for protein and fibre. Avoid fried options like masala dosa, as excess oil and calories can be harmful.
Who Needs to Be Careful?: People with diabetes cannot all eat idli and dosa in the same way. Those with poorly controlled sugar levels or frequent post-meal spikes should be cautious. If you are dealing with obesity or high cholesterol, watch your portion sizes and avoid fatty accompaniments.
How Much Is Safe to Eat?: Diabetics can usually manage two medium idlis or one dosa with sambar. Stop once you feel full and keep your meals varied. On other days, choose low glycemic options like oats, vegetable poha, or besan chilla for balance.
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Author: News18
