2 pieces of Idli, which weigh 85 grams, contain 112 calories. Idli is a staple South Indian breakfast dish that has gained popularity worldwide due to its flavor and health benefits.

Idlis are made by steaming a batter made of fermented rice and lentils. It is a low-calorie dish that is also rich in protein and fiber.

In this article, we'll discuss the nutritional composition of Idlis, its health benefits, and some tips on how to make it healthier.

What are Idlis?

Idli is a traditional South Indian dish made from a batter of fermented rice and urad dal (black lentils). The batter is steamed in small, round-shaped molds to create soft and fluffy cakes. It is usually served with coconut chutney and sambar. Idlis are a popular breakfast or snack item in India, but they have gained popularity worldwide due to their nutritional benefits and being gluten-free. In addition to being a low-calorie dish, Idlis are also rich in protein, fiber, and essential vitamins and minerals. It is a healthy dish for people with diabetes, obesity, and high blood pressure.

Why should you know the calories in Idlis?

calories in Idlis are essential to know, especially if you are trying to maintain a healthy diet or lose weight. Although Idlis are low in calories, they are often served with high-calorie accompaniments such as chutneys, butter, or ghee. By knowing the calorie content in Idlis, you can make informed decisions about what to pair them with or how many to consume. It is also a good idea to keep an eye on your overall calorie intake as consuming too many calories can lead to weight gain and other health issues.

How are Idlis prepared?

To make Idlis, you need to prepare a batter made of soaked and ground rice and urad dal. The batter is then left to ferment overnight, which gives it a tangy flavor and makes it more digestible. Once the batter is fermented, you can add salt and mix it well. Then, pour the batter into Idli molds and steam for 10-12 minutes. Once cooked, remove the Idlis from the molds and serve hot with coconut chutney and sambar. You can also mix in some grated carrots or chopped spinach to the batter to make it more nutritious.

What is the nutritional composition of Idlis?

Idlis are rich in essential nutrients such as protein, fiber, and vitamins and minerals. An 85-gram serving of Idlis contains around 112 calories, 2 grams of fat, 2 grams of protein, and 22 grams of carbohydrates. It is a low-calorie dish that is also gluten-free and easy to digest as the batter is fermented. Idlis are also rich in iron, calcium, magnesium, and potassium, which make them a healthy and nutritious breakfast or snack option.

What are the health benefits of Idlis?

Idlis have numerous health benefits due to their nutritional composition and the fermentation process they undergo. Some of the health benefits of Idlis include: 1. Low in calories: Idlis are a low-calorie dish, making them an excellent choice for people looking to lose weight or maintain a healthy diet. 2. Rich in protein and fiber: The lentils used in Idlis are an excellent source of protein and fiber, making it filling and satiating.

How can Idlis be made healthier?

Although Idlis are already considered healthy, there are some ways to make them even more nutritious. Some of the tips include: 1. Use whole grain rice: Using brown rice or other whole grain rice can increase the fiber and nutrient content of Idlis. 2. Add vegetables: Mixing in vegetables such as carrots, spinach, or peas can add more vitamins and minerals to the dish.

How many Idlis can you have in a day?

There is no set limit to the number of Idlis you can consume in a day. However, it is essential to keep an eye on your overall calorie and carbohydrate intake. It is also a good idea to pair Idlis with low-calorie and nutritious accompaniments such as coconut chutney or sambar. Consulting a dietitian can also help you determine the number of Idlis that fit into your daily diet plan.

What are the precautions to be taken while consuming Idlis?

Although Idlis are generally safe to consume, there are some precautions you should take while eating them. Some of the tips include: 1. Do not eat stale Idlis: Eating stale Idlis can lead to food poisoning and other health issues. 2. Limit high-calorie accompaniments: Pairing Idlis with high-calorie accompaniments such as butter or ghee can increase your overall calorie intake.

What are the healthier alternatives to Idlis?

If you are looking for healthier breakfast or snack options, some of the alternatives to Idlis include: 1. Oats Upma: Made of oats and vegetables, this dish is low in calories and high in fiber. 2. Quinoa Idli: Using quinoa instead of rice can make Idlis even more nutritious and high in protein.

Conclusion

Idlis are a nutritious and healthy breakfast or snack item that are low in calories and rich in essential nutrients. The fermentation process used to prepare the batter makes it more digestible and easier to absorb. By following some tips such as using whole grain rice or mixing in vegetables, you can make Idlis even more nutritious. Pairing Idlis with low-calorie and nutritious accompaniments such as coconut chutney or sambar can make it a filling and satisfying meal. However, it is essential to watch your overall calorie and carbohydrate intake and consult a dietitian if necessary.