Is Dhokla Safe For Diabetes Patients?

Last updated on December 25th, 2022

Dhokla is a vegetarian snack that is delicious and safe for blood glucose levels. Dhokla is good for people with diabetes as a snack, and they can eat it without worrying about damage to their sugar levels. The constituents employed in preparing it to produce a pleasing snack. This helps to benefit the health and satisfies the tongue.

Glycemic Index of Dhokla

According to the Indiabetes website, the GI of dhokla is generally measured as 35 or falls anywhere around 31 to 39. Moreover, the glycemic index of besan, the major constituent in the preparation of dhokla, is also very low, i.e., 10. This makes a great base component, and even in addition to the other essential components for the dhokla, the GI stays within a healthy limit. Further, the GL of dhokla is equivalent to near zero. This means the dhokla is a low-GL food.

The glycemic index is an assessment of the healthiness of a food product that a person eats. Particularly for people with diabetes, understanding the GI scores of several foods may assist them in watching their meals and adjusting the foods accordingly.

Low GI scores are between 0 and 55. These foods are deemed safe for intake by pre-diabetics, diabetics, and health-conscious people. People may add low-glycemic index foods to their diabetic diets. Medium or moderate GI values may be between 56 and 69. People can have these foods in safe amounts to prevent any disasters in health.

High GI foods are more than 70. The intake of such foods may cause intense spikes in the blood glucose levels and might exert damaging effects on the body. People may best avoid or take them in rare amounts.

Also Read: HbA1c Test, Levels and Charts For Adults

Dhokla for Diabetes Patients

Now, let’s answer the question: Is dhokla safe for diabetes patients? The answer is yes; dhokla is safe for diabetes patients. Firstly, according to the indiabetes website, dhokla has a low glycemic index of just 35. This means it doesn’t spike your blood sugar when consumed in moderate amounts. Secondly, dhokla is made from besan, which is beneficial for diabetes patients due to its beneficial nutrient profile. Moreover, this light, fluffy, yet filling snack is prepared by steaming, which involves no oil. Steaming is an outstanding method as it does not intensify the calories of foods in excess compared to other methods such as deep-frying.

Also Read: Yoga For Diabetes

Unique Recipes of Diabetic-Friendly Dhokla

Is dhokla healthy? Dhokla is quite a healthy snack alternative. People may add it to their diabetic diet now and again. Moreover, people may prepare it in their own way to make it even safer for people with diabetes and suit their liking.

One exceptional way to make it calorie-effective is to bake the dhokla. Making dhokla in the microwave is an outstanding way of getting rid of unwanted calories. Also, it becomes more straightforward and effective.

Dhokla contains a rich amount of beneficial nutrients. It is also rich in iron, which is useful for a person’s body. Take a closer look at the method of making a low-calorie Dhokla in a microwave.

Constituents (For making Dhokla Batter)

• Besan/ Gram Flour/ Bengal Gram flour (1 cup)
• Ginger paste with added green chillies (1 tsp)
• Fine Suji (1 tsp)
• Curd/ Low-fat Greek yogurt (2 tsp)
• Turmeric Powder (1 tsp)
• Salt (1 tsp)
• Half lime juice
• Pinch of Hing
• Fruit salt or Eno (1 tsp)
• Water (1 cup)

Constituents (For making Dhokla Tadka)

• Oil (2 tsp)
• Urad Dal (1 tsp)
• Chana Dal (1 tsp)
• Mustard seeds (1 tsp)
• Curry leaves (15 to 20)
• Green chilies (2)
• Sesame seeds (1 teaspoon)
• Hing (pinch)
• Sugar (1 tsp) (people may add Jaggery or any sweetener in its place)
• Water (1 cup)
• Grated Coconut (for garnishing)
• Chopped Coriander leaves (for garnishing)

Recipe for Making this Dhokla

• Initially, a person needs to sieve the Besan and the Suji. This helps to remove any impurities or coarse grains. Sieve Besan using a sieve.
  After that, add a teaspoon of Suji over the Besan and sieve them together. This would form the base components for the Dhokla batter.
• After this, add some ginger and green chilli paste to the above mixture.
• Blend the batter nicely. Then, add 1 teaspoon of salt and lime juice.
• Mix all the constituents well, add the Haldi powder, hing, and curd to it, and mix them well.
• Now, it is time to add water to prepare the mix paste-like. Add in the measured quantity of water and beat them constantly for 5 minutes.
• Whisk in one direction only. This makes a smooth paste without any lumps in the batter. If required, add more water to bring the batter to a nice constancy. Avoid preparing it too thin.
• Let this Dhokla batter settle for nearly 20 minutes. Once it rests, add some fruit salt/ Eno or baking powder in its place. Combine all again for 5 more minutes. Then, the batter will turn frothy and light. This makes the dhokla spongy and fluffy.
• After preparing the batter, start the microwave setup. Grease the microwave-safe tray or pan. Then, pour the Dhokla batter into the tray or pan and whack it casually to eliminate any air bubbles from it.
• Microwaving the Dhokla is a superb idea as it takes less time compared to the traditional steaming means. In a microwave, a person may put the pan or tray with the dhokla mix and set it at a high temperature for five minutes.
• After a beep, take a toothpick and poke into the Dhokla to observe its fluffiness. This will also determine its cooking. If still raw, carry on with microwaving for 2 more minutes.
• Take out the tray or pan from the microwave and let it cool down. After that, lightly run a knife at the dhokla edges of the pan to release it. Flip the tray or pan on a plate and pat softly to let the dhokla detach from it.
• Slice it into cube-shaped parts.

Also Read: Chia Seeds Benefits

Substitute for Microwave

If a person does not have a microwave or does not want to prepare dhokla in a microwave, then he or she may choose the traditional steaming means. The steps are as follows:

• Firstly, a person needs to set up the steamer. Take a big-size pot; pour some water. Boil the water and put a low stand into the pot. Then, put the container with the Dhokla batter on the stand.
• Close the pot lid and steam it for nearly 20 minutes. Check whether the batter is cooked by pricking it with a toothpick. If the toothpick comes out clean and with no batter on it, turn off the steamer. But if it is uncooked, let it steam for a few minutes more.
• As soon as it is steamed, remove it from the Dhokla container and let it cool. Then, cut and plate it.

Ways of Making Tadka for Dhokla

• Add the measured amount of oil to the hot pan. Gradually add the chana daal, urad daal, sesame seeds, mustard seeds, and hing. Fry all these for 60 seconds and constantly stir them.
• Include some curry leaves and two green chillies. Fry them to some extent till they leave their aroma.
• Add some water and add the measured sugar or any sweetener as per choice.
• Boil for another 60 seconds and remove it from the heat (stove).
• Pour this boiling Tadka over the Dhokla pieces.
• Garnish the top using grated coconut and chopped coriander.
• Serve this with healthy green chutney.

Also Read: Diabetes Diet Chart Indian

Dhokla Benefits

• The essential Gujarati snack, dhoklas, is prepared using gram flour and then steamed.
• The fermentation of the flour improves its nutritious value. The fermented dal gives fiber and protein to the dish.
• Dhokla contains a low GI score (it liberates sugar at a more constant rate). And, this makes it a great snack for diabetics.
• Also, dhokla is steamed and not fried, so it has less oil content. This makes it low in calories. Dhokla calories are very little, i.e., 100 grams of dhokla comprises only 160 calories.
• All these are benefits of dhokla.

Tips to make it more effective for sugar patients:

• One way is not including sugar in the process, take for example, in batter, or in Tadka for making dhokla.
• A person may even not top the Dhokla with the Tadka. It reduced the oil and spices, making it safer and calorie-effective.
• As stated earlier, people may leave out sweetening the dip or the green chutney they prepare for Dhokla. They may even avoid consuming any chutney in the first place.
• People may even include some oats powdered into the Besan and Suji mix. It is a good way of inducing fiber into dhokla and keeping it healthy.

Also Read: Reverse Your Diabetes Naturally within 30 days

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