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Dhokla, a beloved Gujarati delicacy, has captivated the hearts of food enthusiasts across India and beyond. This light, spongy, and oil-free treat is celebrated not only for its nutrient-dense profile but also for its delightful texture and mouth-watering flavour. The culinary marvel of dhokla has earned international acclaim, marking its presence on global scale. Amidst its widespread popularity, conversations around dhokla for weight loss have been prevalent for quite some time. But is dhokla good for weight loss? And how exactly does this savoury delight fit into a weight loss regime? Let’s delve deeper into this intriguing topic and know.
Nutritional Value of Dhokla
According to the USDA, here is the nutritional breakdown of 100 grams of Indian Dhokla Mix:
| Nutrients | Amount |
|---|---|
| Energy | 360 kcal |
| Protein | 12g |
| Total fat | 2 g |
| Carbohydrate | 72 g |
| Fiber | 4 g |
| Sugar | 0 g |
| Calcium | 0 mg |
| Iron | 4.32 mg |
| Sodium | 1840 mg |
How Dhokla Is Good For Weight Loss
Dhokla is good for weight loss or not? The straight up answer is yes! Dhokla’s composition makes it a favourable choice for those aiming to lose weight. It is rich in fiber, which aids in digestion and keeps you feeling full for longer periods, thus preventing overeating.
The protein content in dhokla is essential for building lean muscle mass, which in turn helps to burn fat more efficiently. Additionally, the presence of healthy fats ensures that you receive the necessary nutrients without the drawbacks of unhealthy fat intake.
Dhokla also boasts a low glycemic index, meaning it releases sugar into the bloodstream gradually, preventing spikes in blood sugar levels. This characteristic is particularly beneficial for weight management, as it helps in maintaining steady energy levels and curbing hunger pangs. By integrating dhokla for weight loss into your diet, you can enjoy a nutritious, satisfying meal that supports your weight loss journey.
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Dhokla Benefits for Weight Loss
Dhokla is good for weight loss as it offers a range of benefits for those looking to shed some pounds. Here are some benefits that explain why one should include dhokla to their weight loss diet.
High in Fiber:
Dhokla in weight loss is considered good because of its high fiber content. The high fiber content in dhokla aids in digestion, promotes regular bowel movements, and helps you feel full for longer periods. This satiety reduces the likelihood of overeating and snacking between meals, which is crucial for weight management. According to the findings of Harvard Health, consuming 30 grams of daily fiber is recommended to promote weight loss. Moreover, fiber is known to stabilise blood sugar levels, preventing sudden spikes and crashes that can lead to increased hunger.
Protein-Rich:
Dhokla is made from gram flour, which is an excellent source of protein. National Institutes of Health says that gram flour or chickpea flour has plentiful protein. Protein is essential for building and maintaining lean muscle mass, which in turn boosts metabolism and enhances fat burning. A higher protein intake also supports overall satiety, reduces hunger pangs, and helps you stay on track with your weight loss goals.
Low Glycemic Index:
The low glycemic index of dhokla means it releases glucose into the bloodstream slowly, preventing rapid spikes in blood sugar levels. This steady release of energy helps in controlling appetite and maintaining energy levels throughout the day. Foods with a low glycemic index are particularly beneficial for those with insulin resistance or diabetes.
Minimal Oil Usage:
Traditional dhokla recipes require very little oil, making it a low-calorie option compared to other fried snacks. Consuming less oil helps reduce overall calorie intake, which is essential for weight loss. The use of steaming instead of frying preserves the nutritional value of the ingredients while keeping the dish light and healthy.
Nutrient-Dense:
Dhokla is packed with essential vitamins and minerals, including iron, magnesium, and vitamin B6. These nutrients support various bodily functions, including metabolism and energy production, which are vital for weight loss. Eating nutrient-dense foods ensures that you meet your nutritional needs without consuming excess calories.
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Dhokla Diet Plan For Weight Loss
Incorporating dhokla into your weight loss diet can be effortless and beneficial. This versatile dish can be enjoyed as an evening snack or a morning breakfast, seamlessly fitting into various meal plans. Dhokla can be prepared in numerous ways, ensuring you never tire of its flavour. By adding dhokla to your diet, you can maintain the effectiveness of your existing meal plan while enjoying a delicious, nutritious addition.
Best Dhokla Varieties For Weight Loss
There are different types of Dhokla that can be made in delicious ways. But it is important to ensure that the type of Dhokla used will benefit your weight loss journey or not. Here are different types of dhokla that can be beneficial for weight loss:
Khaman Dhokla:
Made primarily from gram flour, khaman dhokla is high in protein and fiber. This weight loss dhokla has protein that helps build and maintain muscle mass, which is essential for a high metabolic rate and effective fat burning. The fiber content aids digestion and promotes a feeling of fullness, reducing the tendency to overeat.
Rava Dhokla:
Rava, or semolina, is used to make this variety of dhokla. It is low in fat and provides a moderate amount of protein. Rava dhokla is also easier to digest compared to some other varieties, making it a suitable option for those with sensitive stomachs or those seeking a light, healthy snack.
Moong Dal Dhokla:
This dhokla is made from moong dal, which is rich in protein and low in calories. Moong dal is also known for its high fiber content, which helps in maintaining a healthy digestive system and prolongs satiety. This variety is an excellent option for those looking to enhance their protein intake without adding extra calories.
Oats Dhokla:
Oats are known for their high fiber content, which aids in digestion and helps you feel full for longer. Oats dhokla is a great way to incorporate the benefits of oats into your diet, providing a nutritious and satisfying snack that supports weight loss efforts by reducing overall calorie intake and improving digestive health.
Vegetable Dhokla:
Adding vegetables like carrots, spinach, or peas to dhokla increases its nutritional value. These vegetables add vitamins and minerals, enhance fiber content, and provide antioxidants that support overall health. Vegetable dhokla is a nutrient-dense option that adds variety to your diet while supporting your weight loss goals.
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Dhokla Recipes For Weight Loss
There are numerous ways one can prepare dhokla. But here are three detailed recipes that specifically cater to your dhokla weight loss diet:
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Khaman Dhokla:
Ingredients: 1 cup gram flour (besan), 1 cup water, 1 tbsp lemon juice, 1 tsp sugar, 1 tsp fruit salt (Eno), salt to taste.
Method: Mix gram flour, water, lemon juice, sugar, and salt. Add fruit salt and mix well. Pour into a greased tray and steam for 15-20 minutes. Garnish with mustard seeds, green chillies, and coriander.
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Moong Dal Dhokla:
Ingredients: 1 cup split green gram (moong dal), 1/2 cup yogurt, 1 tsp ginger-green chili paste, salt to taste, 1 tsp fruit salt.
Method: This dhokla weight loss recipe is slightly different. Soak moong dal for 4 hours and grind to a smooth paste. Mix with yoghurt, ginger-green chilli paste, and salt. Add fruit, salt, and steam for 15-20 minutes. Garnish with a tempering of mustard seeds and curry leaves.
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Oats Dhokla:
Ingredients: 1 cup oats flour, 1/2 cup yogurt, 1/2 cup water, 1 tsp ginger paste, 1 tsp green chilli paste, salt to taste, 1 tsp fruit salt.
Method: Mix oats flour, yoghurt, water, ginger paste, green chilli paste, and salt. Add fruit salt, mix, and pour into a greased tray. Steam for 15-20 minutes. Garnish with sesame seeds and fresh coriander.
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Dhokla Mixes vs. Readymade Dhokla: Which is Better?
When it comes to convenience, readymade dhokla saves time but often contains preservatives and added sugars that may not align with a weight loss diet. On the other hand, using dhokla mixes allows you to control the ingredients and maintain the nutritional integrity of the dish. By preparing dhokla from a mix, you can avoid unnecessary additives and ensure a healthier, fresher meal. Therefore, for those serious about weight loss, opting for dhokla mixes over readymade versions is generally the better choice.
Conclusion
Dhokla is a versatile and nutritious addition to a weight loss diet, offering numerous benefits while keeping your meals exciting and flavorful. By understanding its nutritional value and consuming it mindfully, you can enjoy dhokla’s delightful taste without compromising your weight loss goals. Whether you’re looking for a high-protein snack, a fiber-rich meal, or a low-calorie treat, dhokla fits the bill perfectly. Its various forms and flavors mean you’ll never get bored, and its health benefits make it a smart choice for anyone aiming to shed pounds. Incorporate different types of dhokla into your diet to maximize its benefits and keep your meals both healthy and enjoyable. Remember, moderation is key, especially considering the sugar content, but with mindful eating, dhokla can be a fantastic part of your weight loss journey.
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FAQ’s(Frequently Asked Questions)
Dhokla is relatively low in calories compared to many other snacks, making it a suitable choice for those aiming to lose weight.
Dhokla is generally good for health due to its high fiber, protein, and low-fat content. However, moderation is key, especially due to its sugar content.
Yes, rava dhokla is good for weight loss as it is low in fat and easy to digest, providing a nutritious and satisfying snack option.
Dhokla is easy to digest, making it an excellent choice for people with sensitive stomachs or those seeking light, healthy meals.
Yes, dhokla can be eaten during fat loss as it is low in calories, high in fiber, and helps in maintaining steady energy levels.
Dhokla can be a good pre or post-workout snack due to its protein content, which supports muscle repair and growth.
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