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 Is Idli healthy, Is Idli Good for Weight Loss?
  Last Updated : Jul 30,2020






5/5 stars      1 REVIEW

Is Idli healthy, Is Idli Good for Weight Loss?

Soft, Steamed, Delicious and puffy idli drowned in a bowl of ever - so soothing sambhar has become nation’s one of the most loved recipes. It is also a very popular street food but does not hold an image of unhealthy and calorie laden food.

Since Idli is steamed and not fried in oil like most oily snacks, the calorie intake is relatively low. There is no additional fat added which maintains the nourishment. This makes Idli a better option over fried samosas and pakoras.

Idli is light and fills you with energy. It is a fermented food which is easy to digest. Fermentation of foods increases the bioavailability of nutrients which helps the body to assimilate more nutrition. The bioavailability of proteins and Vitamin B contents also increases. The microorganisms break down the complex protein, carbohydrates and fat efficiently thereby helping to assimilate more nutrients from the food.

In an era, where antibiotics are prescribed so frequently and our gut flora is so frequently damaged , fermented foods replenish the micro flora of the digestive tract and also improve the absorption of nutrients. Apart from fermentation, the lactic acid bacteria alters the pH balance of the gut thus helping in a long term gut health. Keep in mind your stomach has an incredible part in deciding your well being! 

Idli is a perfect combination of urad dal and rice which make it a complete protein. It additionally is without gluten, so if you need to go gluten free, Idli would be the best option for you. It is also a low calorie recipe, thus making it a good option for people on weight loss.

One Idli has only 33 Calories. Yes, it is healthy. See here for complete nutritional details of idli. 

Is Idli allowed for Weight Loss?

Well idli is not a No-No for weight loss, but it would be wise to replace rice with other protein rich whole grains and flours. Try Multiflour Idli - a recipe with 4 flours wheat flour, bajra flour, jowar flour and ragi flour with urad dal. This easy-to-make Multiflour Idli has a fabulous, rustic flavour and interesting texture that you will enjoy thoroughly at any time of the day. Replacing rice with healthy flours enahcnes its fiber content too. This idli gives 1.1 g fiber per multiflour idli. Thus this idli is a wiser choice for weight loss. 

Multi Flour Idli, Healthy Multi Grain Idli

Multi Flour Idli, Healthy Multi Grain Idli

And how about avoiding the rice totally? Surprising! Yes, it is possible.

Check the recipe of Palak Chola Dal Idi. One palak chola dal idli lends 32 calories and more protein (2.4 g / idli). This no-fuss recipe does not require much preparatory work – just plan ahead and soak the chola dal, that’s all. Together with chutney and sambhar, the Palak Chola Dal Idli makes a wonderful breakfast.

Palak Chola Dal Idli, Breakfast Recipe

Palak Chola Dal Idli, Breakfast Recipe

More idli recipes for weight loss

Green Moong Dal and Vegetable Idli, Healthy Moong Dal Idlis

Green Moong Dal and Vegetable Idli, Healthy Moong Dal Idlis

Sprouts and Palak Idli

Sprouts and Palak Idli

Dal and Vegetable Idli ( Pregnancy Recipe)

Dal and Vegetable Idli ( Pregnancy Recipe)

Is Idli allowed for Diabetics?

Idli is good quality protien because of the combnation of rice and dal, but the only glitch is that rice forms an important component of the idli batter. Par boiled white rice has high Glycemic Index that may lead to quick increase in blood sugar levels. So rice based idlis are best avoided by Diabetics. Given below are idli variations which are safe for Diabetics. 

Oats Idli

Oats Idli

Or you can modify your traditional recipe a bit and replace rice with oats or barley. You can also add in some other pulses like moong dal to further enhance the protein content. Some vegetables and spices can also be added to further lower the GI  and make your idli more healthy. Oats idli and Barley Idli are safe for Diabetics.

Barley Idli

Barley Idli

is idli healthy, is idli good for weight loss

1.  
 by Tarla Dalal
Recipe Image
idli recipe | idli batter recipe | South Indian style idli | soft idli | with 30 amazing images. Idli is a very popular South Indian breakfast which is also a favourite Mumbai Street Food. We show you how to make idli with detailed step by step recipe on how to make the perfect idli batter. Fluffy as cotton balls, white as the moon’ - every South Indian remembers those fond descriptions of Idli that mom used to convince them to eat breakfast when they were kids. Indeed, that is how the perfect Idli must be too. Grinding of batter and the preparation of Idli is an almost daily affair in South Indian homes. Being a safe, tasty and wholesome breakfast, it is preferred by people all over the world now. The procedure to make idli is long and needs hours of waiting due to fermentation. Yet idli's made at home are healthy and worth the wait. To make idli, combine the urad dal and fenugreek seeds and enough water in a deep bowl and mix well. Cover with a lid and keep aside to soak for 4 hours. Combine the par-boiled rice and thick beaten rice and enough water in a deep bowl and mix well. Cover with a lid and keep aside to soak for 4 hours. Wash and drain the urad dal and fenugreek seeds and blend in a mixer to a smooth paste using approx. 1 cup of water. Transfer the mixture into a deep bowl and keep aside. Wash and drain the par-boiled rice and thick rice flakes and blend in a mixer to a slightly coarse paste using approx. 1½ cups of water. Add this mixture to the urad dal-fenugreek seeds mixture, add the salt and mix very well. Cover it with a lid and keep aside to ferment in a warm place for 12 hours. After fermentation, mix the idli batter well once again and pour spoonfuls of the batter into each of the greased idli moulds. Steam in a idli steamer for 10 to 12 minutes or till they are cooked. Once the idlis are cooked, cool them slightly. Dip a spoon in the water and using this spoon loosen the sides of idli and de-mould them. Keep aside. Serve idli recipe with homemade idli batter hot with sambar, coconut chutney and malgapodi. Choose good quality par-boiled rice (ask for idli rice, which is small and stout) and urad for making idlis, as the colour and softness of the end product depends on it. The amount of water to be added when grinding the urad changes according to the quality of the dal, so keep adding little by little till the idli batter is soft and fluffy, and do not make it watery. After making the required idlis store the remaining batter in the fridge. It remains good for almost a week, and can be used to make Sada Dosa, Uttapa and dainty Appe as well. Enjoy idli recipe | idli batter recipe | South Indian style idli | soft idli | with detailed step by step recipe photos and video below.
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green moong dal vegetable idli recipe | split green gram idli | healthy green moong dal vegetable idli | with 35 amazing images. green moong dal vegetable idli is good for diabetics, heart, weight loss, pregnancy and almost everyone. Learn to make split green gram idli. Popular South Indian snacks like idli and dosa are extremely tasty and nutritious, but often not suitable for those with high blood sugar because they are made predominantly with rice so we came up with lots of trials to give you a no rice healthy green moong dal vegetable idli. green moong dal vegetable idli is a diabetic-friendly version of idli that replaces rice with wholesome moong dal. Adding veggies to the batter improves the nutrient-quotient as well as flavour and texture of the idlis. green moong dal vegetable idli is rich in Vitamin B, Folic Acid, Phosphorus, Protein, Fiber. A serving size should be 3 green moong dal vegetable idlis. Relish this mouth-watering green moong dal vegetable idli right off the steamer, with sizzling hot sambhar. Pro tips for green moong dal vegetable idli: 1. Just before steaming add 1 tsp fruit salt. This will make the idli fluff up. 2. Mix batter gently till all the white froth is mixed evenly into the batter. Over mixing will make your idli flat. 3. Cool idlis and demould with a spoon. If you try to take the idlis out when hot they will break. 4. The green moong dal vegetable idlis are perfect to pack in an airtight container for Indian tiffin lunch box or kids tiffin box. 5. You can prepare the green moong dal vegetable idlis in the morning and serve later in the evening. Just steam the idlis for 5 minutes in an idli steamer and serve hot. Enjoy green moong dal vegetable idli recipe | split green gram idli | healthy green moong dal vegetable idli | with step by step photos.
3.  
 by Tarla Dalal
Recipe Image
barley idli recipe | Indian vegetable barley idli | healthy barley idli for breakfast | with 21 amazing images. barley idli recipe | Indian vegetable barley idli | healthy barley idli for breakfast is taste and nourishment in one meal. Learn how to make Indian vegetable barley idli. Idli is the first dish that comes to mind when one thinks of South Indian cuisine. Not without reason – this easy-to-digest and wholesome dish is perfect to have at any time of the day, for breakfast, evening snacks or dinner. But weight watchers and diabetics often have it on their avoid list because of the presence or rice or parboiled rice. Here is Indian vegetable barley idli made without the use of rice. Healthy barley idli for breakfast is a modified version of this traditional snack, which uses a batter of barley and urad dal. Fenugreek seeds have been used to enhance fermentation and small quantity of fruit salt has been added to get soft spongy idlis. The barley idlis add a dose protein and fibre to diet which helps to boost metabolism as well manage blood sugar levels and blood cholesterol levels. They can be relished hot with Sambhar by diabetics, weight-watchers and heart patients too. Tips to make barley idli. 1. Make sure you grease the idli moulds after each batch. 2. Ensure to mix the batter gently after adding the fruit salt. Do not mix the batter vigorously at this stage, else the idlis might not turn fluffy. 3. These idlis stay soft for at least 3 to 4 hours. Enjoy barley idli recipe | Indian vegetable barley idli | healthy barley idli for breakfast | with step by step photos.
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oats rava idli recipe | instant oats rava idli | Indian oats idli no fermentation | with 40 amazing images. oats rava idli recipe | instant oats rava idli | Indian oats idli no fermentation is a slightly healthy variation to rava idli. Learn how to make instant oats rava idli. To make oats rava idli, combine the oats flour, semolina, curds and ¾ cup of water in a deep bowl and mix well. Cover with a lid and keep aside for 30 minutes. Heat the ghee in a small non-stick pan and add the mustard seeds. When the seeds crackle, add the cumin seeds and asafoetida and sauté on a medium flame for a few seconds. Add this tempering and the remaining ingredients, except the fruit salt to the prepared oats-semolina batter and mix well. Just before steaming Indian oats idli no fermentation, add the fruit salt to the batter and pour 2 tsp of water over it. When the bubbles form, mix gently. Put a little batter into each of the greased idli mould and steam in a steamer for 8 to 10 minutes or till the idlis are cooked. Repeat step 7 to steam few more idlis. Cool slightly, demould and serve immediately with sambhar and coconut chutney. Idlis are a breakfast favourite even outside South India. Here oats and rava combine to make delicious instant idlis that you can enjoy fresh off the steamer with sambhar and chutney. These instant oats rava idli have a touch of fibre by way of oats. Moreover these Indian oats idli no fermentation has only 30 minutes resting time, so they can be planned for breakfast, snack or main meal too! It tastes very intense and you will experience a burst of flavour in every bite. Tips for oats rava idli. 1. We have used roughly chopped cashewnuts, if you wish you can also use broken cashewnut halves. 2. We have used green chillies but if you do not have you can also use 1 tsp green chilli paste. 3. After putting fruit salt and water do not mix the batter vigorously. 4. After putting the fruit salt and water also at this stage make the idli immediately or else they will not puff up and be spongy. 5. Make sure before you put the idli stand in the idli vessel, only when the water is hot and bubbling. Enjoy oats rava idli recipe | instant oats rava idli | Indian oats idli no fermentation | with step by step photos.
5.  
 by Tarla Dalal
Recipe Image
oats idli recipe | instant oats idli | healthy oats idli for diabetics | how to make oats idli | with 20 amazing images. Although the original idli itself is quite nutritious, this innovative version of Oats Idli is even more wholesome and filling.This instant oats idli has only 1 hour of resting time. No fermenting time needed. Learn how to make Oats Idli. To make oats idli, you have to blend the rolled oats and urad dal to a smooth powder. Add water, curd, ginger-green chilli paste and salt, mix well and keep aside for 1 hour to rest. Just before steaming the idlis add very little fruit salt and 2 tsp of water and mix well. Finally pour into idli moulds and steam in a steamer. Hot Instant Oats Idlis are ready for serving. In these healthy oats idli for diabetics, high glycemic index rice is replaced with oats. Further it has been combined with urad dal to reduce its overall low glycemic index. These healthy oats idlis can be enjoyed by heart patients and those with high cholesterol levels too. The beta-glucagon in oats is known to manage blood sugar and cholesterol levels both. You can also add some boiled veggies like finely chopped carrot, French beans and caulifower to the oats idli batter to enhance the fibre content further. Curd has been added to the batter to give slight sourness which is so very peculiar about the idli and it also helps in lending a slight fermentation touch. These instant oats idli can be prepared any time, since the batter needs to be rested only for 1 hour. However, this also means that the idlis will not rise enough when cooked, so don’t worry when you see a flat outcome. If you wish to have very soft idlis which are slight puffed as well, you can add 1 tsp of fruit salt to the batter just before steaming as mentioned in the recipe below. Enjoy oats idli recipe | instant oats idli | healthy oats idli for diabetics | how to make oats idli | with step by step photos.
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Reviews

Is Idli healthy, Is Idli Good for Weight Loss?
5
 on 04 Sep 20 06:42 AM


Wonderfull idea to make a tasty and heathy Idlis. Thank you please.
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Tarla Dalal    Madhu thanks for the feedback !!! keep reviewing recipes, articles you loved.
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04 Sep 20 12:48 PM