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
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 consequently.
Low GI scores are between 0 to 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 to 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
Well, depending upon this, let us know how safe and healthy Dhokla is for consumption by diabetic patients. This light, fluffy, yet filling snack is prepared from all healthy constituents and made by steaming. Steaming is an outstanding means as it does not intensify the calories of foods in excess in comparison to other methods such as deep-frying.
The glycemic index of Besan, the major constituent in the preparation of Dhokla, is 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.
The GI of Dhokla is measured as 35, generally or falls anywhere around 31 to 39. This is a low score and as a result, proves that Dhokla may be a safe alternative for sugar patients. The Glycemic Load, or GL, is another significant assessment for categorizing dhokla as good and safe for people with diabetes. This indicates that Dhokla is safe for consumption. The GL of Dhokla is equivalent to none.
Being a diabetic, one should be cautious of the frequency of having a snack like a dhokla and the portions they eat. Every so often, rarely, Dhokla might be good for a person’s health without any damaging effects. However, people must avoid regular or over-intake of it.
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Unique Recipes of Diabetic-Friendly Dhokla
Is dhokla healthy? Dhokla, in itself, 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, in this way, it becomes more straightforward and effective.
The Besan present in Dhokla contains a rich amount of beneficial nutrients. Also, it is rich in iron, which is useful for a person’s body. Take a closer look at the way 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 chilies (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 chili paste into the above mixture.
- Blend the batter nicely. Then, add 1 teaspoon of salt and lime juice.
- Mix all the constituents well, add in the Haldi powder, hing, and curd into it. 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, adds in some fruit salt/ Eno, or make use of baking powder in its place. Combine all again for 5 more minutes. Then, the batter would 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 lesser 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 high temperature for five minutes.
- After a beep, take a toothpick and poke into the Dhokla to observe its fluffiness. Also, it determines 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 from 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.
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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 the batter whether is cooked or not by pricking it with a toothpick. If the toothpick comes out clean and with no batter on it, then turn off the steamer. But, if it is uncooked, let it steam for a few minutes more.
- As soon as it is steamed, take out the Dhokla container and let it cool. And 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 chilies. 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
- 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. And, this makes them 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 that 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.
Dhokla is good for diabetes as it is healthy and safe snacking option. Also, they may easily prepare it at home. It does not result in any high spikes in a person’s glucose levels and contains a low GI. It is advisable to prepare it in a healthy manner. Also, avoid consistent or frequent snacking on Dhokla to continue a healthy diabetic regime or lifestyle.
Read More: Watermelon For Diabetics
How many calories are in dhokla?
The calories in one dhokla are 152 calories (i.e., 152 dhokla calories per piece).
Is dhokla good for weight loss?
Dhokla is a rich source of protein, calcium, and fiber. Both protein and fiber take a long time to get digested, and this provides a feeling of fullness to a person. When a person feels full, his or her chances of eating other greasy foods become slightly less. This thus aids in facilitating bearable weight loss. Hence, dhokla is good for weight loss.
How many calories do three dhoklas contain?
As dhokla is prepared from fermented flour, it contains a rich number of nutritive values. Being steamed and not fried, this food item contains less oil content. And, this makes dhokla low in calories. It comprises a smaller number of calories.
What is the amount of fat in Khaman Dhokla?
Khaman Dhokla (2 tablespoons) consists of 100 calories, 23 grams of total carbs, 20 grams of net carbs, 4 grams of protein, and 1 gram of fat.
Does dhokla consist of sugar?
Yes, there is not much sugar utilized in the recipe and rava is also very little. However, diabetics must not overdo it or they must try preparing it without sugar or reducing the sugar content by half.
The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.