Is Idli healthy breakfast – The Good, Bad and Ways to Make Them Healthier
Is idli healthy breakfast option as some claim? The humble, ubiquitous idlis are a favored breakfast option for their ease of availability and quick preparation. What is the right batter ratio? How to enhance its nutritional profile?
Originating from South India, Idli is a steamed cake made from a batter of fermented rice and black lentils, usually paired with sambhar (a spicy lentil soup), a chutney, pickle or yogurt. As someone of South Indian origin who lived all her formative years in northern states, I never loved Idlis and was thankful they weren’t ever a part of our menu – not even occasionally. Mother used to give in to neighbors’ demands and indulge them in Idli-Sambhar, which we wouldn’t touch with a pole. However, my latter years in South India taught me to embrace and even love the omnipresent idlis, for they were a great option when you wanted a quick fix meal, and the batter was practically at all times present in the fridge.
I never though much of idlis nutrition-wise; in my head they were always a quick and hygienic meal option when we traveled. Imagine my surprise when I gathered Idlis were also considered a healthy and nutritive breakfast choice! Idlis can be a balanced meal option and full of nutrition alright, IF made the right way. Read on to know all about idlis – the good, the bad and how to make them healthier:
Is idli healthy? Here’s what makes Idli a good breakfast option….
Easiest preparation ever – All you need to do is soak parboiled/ brown/ white rice/ wheat rawa along with split black gram (urad dal) in water overnight, grind it to a smooth mixture in the morning, ladle the batter in idli steamer molds and you have soft, spongy goodness ready in 10 minutes. Few healthy meals require as minimal prep as these!
Fermentation – Overnight fermentation of the idli batter leads to production of naturally occurring microoragnisms which use the sugars in the batter to produce lactic acid and carbon dioxide. Aside from the natural leavening, this results in reduction of harmful phytates and enhanced nutrient profile, with increased content of vitamin C, vitamin B (thiamine, riboflavin, folic acid), as well as protein available.
Probiotic – The fermentation process leads to cultivation of gut-friendly bacteria to the batter, making idlis a probiotic food option. Probiotics are essential for fighting gut inflammations and maintaining gut health.
Complementary amino acid profile – The amino acid (protein building blocks) profiles of rice and urad dal are incomplete on their own, but mixing the two completes the same, making more protein content available for synthesis.
Is idli a healthy breakfast option? Here’s a few ways we can mess its nutritional content…
Too less use of Urad dal
Some households/ commercial preparations employ a 2:0.75 ratio batter for rice and urad dal. This may adversely affect the natural fermentation process , and one might need to add yeast/ soda for proper fermentation. In reality, adding the right quantity of urad dal for soaking in water produces the optimal nutrients required for proper fermentation. This is because of the resulting production of optimum lactic acid. Using the right ratio for batter is what will make your idli nutritious and delicious.
Portion Size
An idli on its own contains anywhere between 40-65 calories and hence is a low-carb breakfast option with optimum content of fiber and protein. However, consuming the same in high quantities will turn it into a disadvantage real quick. Consuming 3-4 idlis with a vegetable chutney and Sambar or yogurt is recommended as ideal portion for breakfast for a 1500-2000 calorie diet.
Unhealthy variants
We reap what we sow – that plate of deep-fried or butter-smeared idlis unfortunately consists of high calories and zero nutrition.
Pairing
Mostly, it’s what you pair idlis with makes more of a difference to your macros and micros, than the idlis themselves. While pairing with Sambhar (a spiced lentil soup) is a great way to add to the nutritional value of the meal, it is the chutneys you need to watch out for. Coconut chutney is a great way to add essential fats, but less is more in this case. Vegetable chutneys are a good choice, as they add dietary fiber and micronutrients. I love a dollop of hummus with idlis (with everything, really!) – call me crazy after you’ve tried it and didn’t like it 😛
Is idli healthy – FAQs
Idlis can definitely rule the breakfast platter for all the right reasons. Here are some FAQs we get about idlis:
Is idli good for health?
The fermentation process of idli improves its protein content and the probiotic content or gut-friendly bacteria is an added bonus. Idli preparation doesn’t require oil. While adding some ghee to my idlis is my favorite way to relish them, this doesn’t add any unhealthy fats. The fiber content can be further improved by introducing brown rice or millets to the batter.
So, the answer to the question is idli healthy for breakfast, is a resounding YES.
Is idli healthy for weight loss?
In short, yes, as the fiber content helps keep you fuller and satiated for longer hours. It boasts of good protein content as well, ensuring slow digestion and preventing sudden surge and imminent crash in blood sugars.
In fact, these pillowy idlis need not just be limited to breakfast. Idlis are healthy for dinner or any other meals as well.
Is idli healthy for diabetics
Yes indeed. Idlis can be ideal for diabetics when prepared in the traditional manner, or in the form of millet idli or brown rice idli . The rich fiber and protein content can keep one sated and full for longer time, helping in regulating blood glucose levels.
Is idli healthy for pregnant women?
Yes, unless you have a medical condition that prevents you from eating any specific kind of food, idlis are great breakfast option for pregnant and lactating women as well. The fermentation process makes idlis easily digestible aside from improved protein and fiber content. However, it is best to seek advice from your gynecologist regarding the best breakfast meal options for you.
What Can be Done to Make Idlis Healthier?
Using the right ratio – Researchers found that using 3:1 ratio of parboiled rice and urad dal for the idli batter results in the maximum vitamin B content, in comparison with 2:1 and 4:1 ratio batters. Read the entire research result here.
Use brown or red rice – Don’t want to play too much with flavour? Try brown rice or red rice in place of usual rice. Sure, you can improve the fiber content by pairing with a veggie-based chutney. Indeed, brown rice also renders a nuttier taste which I personally love.
Add wheatgerm/ sesame paste to increase protein content – Sprinkling wheatgerm or ground sesame (nuvvula podi to us Andhra-ites!) increases the protein, fiber and essential fats content, while enhancing the taste too.
Add greens – Without doubt, a great way to enhance the nutrient profile whilst ensuring you have sufficient veggies for the day. Try adding chopped veggies or green leafy vegetables to the batter after placing it in the steamer mold, and relish!
Add millets to increase micronutrient content – Indeed, millets are making a huge comeback, and all for good reason! Try Ragi Idli or Samai Idli. You can practically try idlis with most millet varieties, except pearl millet (jowar). Millet idli recipes do turn out delicious in their own unique way, allowing you to try something different every time.
