Fermented foods, like idli and dosa, contain beneficial bacteria called probiotics. These probiotics may help improve gut health by promoting the growth of beneficial gut bacteria. Plus, it helps maintain a healthy balance of microorganisms that improve digestion and lead to a more robust immune system.
Fermented foods contain enzymes that aid in the digestion of food, making it easier for the body to absorb nutrients. Additionally, fermented foods are often higher in vitamins and minerals than unfermented foods. Additionally, the fermentation process can break down and make these nutrients more bioavailable.
A diet high in fermented foods can also help reduce inflammation. As a result, it can have a positive impact on several chronic health conditions, including obesity, heart disease, and diabetes. However, consuming fermented foods in moderation is vital for overall health. Unfortunately, excessive consumption can cause side effects like bloating, gas, or even an allergic reaction in some people.
Dosa is both tasty and nutritious. However, preparation methods also play a role. Regular dosa is relatively healthier as there is no filling, just a simple savory pancake. In today’s culinary world, dosa is prepared in many ways, using ragi, oats, and other nutritious grains. These varieties are lower in carbs and better suited for weight loss.
This article explores everything you need to know about this popular Indian staple.
Dosa: an overview
A dosa, also known as Dosai or Dosha, resembles an Indian-style thick pancake or crispy pancake made from a fermented batter of mashed rice and black lentils. Dosas are usually served hot with chutney and sambar. It can be eaten for breakfast, as a snack or whenever you want.
The dosa was first mentioned in Tamil literature in 1054 AD by King Chalukya Somesvara III. Since the 5th century AD, crispy dosas have been a staple in southern India. Dosa is perhaps the only snack in India that has crossed geographical and cultural divides. It is available in malls, restaurants, 5 star hotels and street stalls. A true Indian-world food, dosa can be part of a weight loss diet if consumed wisely.
Can I eat Dosa during weight loss journey?
The standard dosa that can be found in restaurants or on street food trucks may contain high calorie components like butter, oil, etc. Also some of the extras including the chutneys are unhealthy with too many additives. For example, coconut chutney made with refined oils and too much tadka can cause you to gain weight. Therefore, choose a dosa that you cook at home rather than one with more saturated fat. Dosas made with healthy ingredients could provide enough fiber and reduce your cravings.
Benefits of Dosa for Weight Loss
Dosa is a delicious breakfast dish that gives your day a nutritious start. It can be a good option for weight loss as it is high in protein and fiber. Additionally, the fermentation process used to make dosa can improve digestion and make it easier for the body to absorb nutrients. However, please note that the amount of oil and toppings you put in the dosa can cause the calorie count to fluctuate, making it unsuitable for weight loss. Ensuring a balanced diet and regular physical activity are essential factors in weight loss.
Dosa, made with less oil and healthier stuffings/toppings (like dill greens, cilantro, and grated carrot), can be an ideal option for weight loss. Coconut chutney and vegetable sambar are popular accompaniments for dosa. You get protein, carbohydrates, good fats and fiber from this meal.
A balanced intake of protein, fiber, fat and carbohydrates can help promote weight loss for several reasons:
- Protein: Eating enough protein can help promote feelings of fullness. As a result, it reduces overall calorie intake. It also helps preserve muscle mass while losing fat.
- Fibre: Foods high in fiber can promote feelings of fullness, reduce calorie intake and improve digestion.
- Fats: Eating healthy fats can help promote feelings of fullness and provide essential nutrients such as omega-3 fatty acids.
- Carbohydrates: Carbohydrates provide energy to the body. It must be included in a balanced diet.
Eating a balance of these macronutrients can help support weight loss. It provides the body with essential nutrients while promoting feelings of fullness and reducing overall calorie intake.
Typically made from Urad Dal
Urad dal and rice are the main components of the dosa you prepare at home. Urad dal becomes nutritious after fermenting for at least a few hours. Consuming dosa prepared from urad dal provides your body with healthy carbohydrates.
Good source of iron and calcium
Urad dal in dosa could provide you with iron and calcium to meet your energy needs. According to a to studythose who consume enough calcium can experience healthy weight loss.
low calorie food
Dosa is a fantastic alternative for reducing your saturated fat intake. Also, very little oil or ghee is needed to prepare dosa at home. Some also use non-stick pans. Choosing cold-pressed coconut oil or homemade cow’s ghee adds healthy fats.
The high fiber content reduces appetite.
Oats dosa or ragi dosa are rich in fiber. Plus, fiber helps you overcome food cravings. Eating fiber-rich foods for breakfast can help control your appetite. As a result, you’ll feel full longer and eat fewer unhealthy foods overall.
Note from The Fitness Freak
Traditional dosa is made with urad dal. It is low in calories. It is a good source of iron, calcium and fibre. Therefore, an ideal food option for dieters. Dosa made with healthy alternatives is a fantastic option for weight loss.
Best Types of Dosa for Weight Loss
Dosa can be incredibly low in saturated fat. In addition, this breakfast is high in carbohydrates. So even if you follow a strict diet, you can still get the energy you need. Plus, making dosas from a variety of healthy foods can not only help with weight loss, but also improve your overall health. Here are some dosa variations that are beneficial for weight loss:
masala dosa
Masala dosa is made from a fermented paste of rice and lentils, which provides a good source of carbohydrates and protein. The dosa filling, usually made from potatoes, onions and spices, provides additional nutrients such as fiber and potassium. It is served with sambar and chutney, made from vegetables and lentils. They are good sources of fiber, vitamins and minerals.
It is essential to note that the nutritional value of masala dosa can vary depending on the ingredients used and the method of cooking. Additionally, some variations can be high in calories and fat due to the use of oil in the cooking process. Nonetheless, masala dosa can be a nutritious and flavorful dish when eaten in moderation and as part of a balanced diet.
Dose of wheat
This version of dosa contains coarsely ground wheat in its husky form. Also, unlike other types, this dosa paste includes rice flour, rava, buttermilk, and water for great consistency. So, you can expect a spicy yet delicious dosa.
Studies suggest that whole wheat promotes weight management. Besides, buttermilk is also healthy for people who want to shed a few extra pounds. So, a wheat dosa is good for weight loss. Moreover, surveys show that a diet high in whole grains helps with weight loss.
Dosa oats
Oats are inevitably one of the best options when you want to lose weight. Being very nutritious, it is also great for weight management. Studies prove that oats help burn fat due to their low calorie and high fiber content. This can easily be made by grinding oats and adding semolina, rice flour and water to get a paste of good consistency. Moreover, one can even add other vegetables like onion, ginger, dill and cilantro.
Ragi Dosa
The small millets from which ragi flour is made are full of nutrients. Among other nutrients, ragi dosa has a good fiber content. You can mix ragi flour, yogurt, buttermilk and water. The taste of this dosa intensifies with the precise roasting time. Consuming ragi helps your body absorb nutrients slowly, according to studies. in additionresearch shows that ragi is rich in fiber. This results in a decrease in appetite and therefore better weight management.
Moong Dal Dosa
According to research, legumes help to lose weight. Moong dal being a legume, so it will help in weight management. Moong Dal dosa is tasty and hearty where the moong dal should be soaked for three to four hours before being combined with water to create the paste. Additionally, the dough can also include rava. Rava dosas can aid weight loss when served with moong dal.
Conclusion
Dosa is one of the most common breakfast dishes in South India. Homemade dosas are the best options for losing weight because you can make them with ragi, oatmeal and an increased proportion of lentils. In addition, control the amount of oil used and the portions consumed. Make sure the sambhar contains a healthy mix of vegetables and coconut chutney and roasted tadka; a key tip for reducing fat.
Overweight and obesity are a growing phenomenon in the world. These factors affect your body’s flexibility and make you more susceptible to other health issues. Therefore, it would be better if you take action by improving your diet and physical activity, that is, a healthier lifestyle. With HealthifyMe, you can take an important step towards achieving this goal. The app basically serves as a health coach, guiding you to make healthier lifestyle choices, to better manage weight, diabetes, and other living conditions.
Sources of support
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