Dosa… that crisp, warm and comforting food. One piece of dosa, dipped in sambar, or tomato chutney or coconut chutney or molagapodi or with yummy aloo masala and more; the list goes on. So many combinations. So many moods. Dosa is seriously an emotion, not just in South India but across the whole of India:-)
And its list of variations doesn’t end; you have ragi dosa, moong dosa, oats dosa, daliya dosa, rice dosa, neer dosa, atta dosa, and so on. But the traditional dosa is made from fermented rice and urad dal. It is not just loved for its crispiness and taste, but also makes a smart breakfast swap to heavier options like parathas, store-bought corn flakes, or sugary cereals.
But here is the question: Is dosa good for weight loss?
To understand whether dosa is good for weight loss or not. One needs to know its nutritional value.
Is Dosa Good for Weight Loss?
It’s a very common question for those trying to stay fit without giving up their favourite foods, like dosa.
However, the answer to the above question lies in understanding the nutritional value of dosa. The classic dosa is rich in carbohydrates, which can lead to a rise in blood sugar levels, leading to weight gain, especially when eaten along with heavy potato fillings or cooked in a larger amount of oil or ghee.
However, can you still make dosas suitable for weight loss?
Besides the carbohydrate content, the potatoes in the stuffing, combined with a high amount of ghee or oil, can make your dosa an unfavourable food choice for weight loss.
Dosa can fit into a weight loss plan, but it’s not a one-size-fits-all solution.
What works for one person might not work for your family’s routine or taste. That’s where our expert in-house nutritionists come in. With a quick one-on-one consultation, we will help you find the right type of dosa (and the proper portions) or any other food for that matter that matches your body’s needs. So you can eat smart without giving up the foods you love.
What are the ways to make dosa low in calories and suitable for weight loss?
Reduce the size: Instead of using two scoops of batter to make a large dosa, use just one scoop to make a smaller, lighter dosa, which is lower in calories. Choose lentil-based batters: Instead of dosa prepared with rice and urad dal, try pesarattu (made with moong dal) or Adai dosa (a mixed-dal dish). These are naturally higher in protein and fibre.
Go easy on oil: Cook with minimal oil and avoid using ghee whenever possible.
Pair smartly: Instead of pairing with coconut chutney or potato curry. Eat protein-rich sides, such as lentil sambar with a variety of vegetables, and mint chutney or tomato chutney.
What are the high-protein dosas for weight loss?
High-protein dosas are made using lentils, which naturally contain more protein than the regular rice batter. They help keep you full for longer hours and are low in calories.
Pesarattu: Pesarattu is made of moong dal, which is a protein-rich dosa. It doesn’t need to be fermented. So, it’s easy to make and a nutritious option. Moong dal is a great option for people who are trying to lose weight because it is high in fiber and low in fat. For flavor, you can also add coriander, small pieces of green chilli, and grated ginger. Adai Dosa: Adai is a traditional South Indian dosa made from a mixture of lentils, including chana, toor, and urad dal, making it denser and more filling than a regular dosa. This combination is rich in protein and fibre, keeping you full for longer. You can pair it with a light vegetable saagu for a balanced meal. It will be suitable for managing weight loss.
What are the alternative grain dosas?
Ragi dosa is an alternative to regular dosa, which is based on rice and is made from ragi (finger millet) flour. It has a low glycemic index and is also rich in dietary fibre, which keeps you fuller for longer hours, making it a good option for weight loss. It also has calcium and iron, which are good for bone health.
Oats dosa: Use steel-cut or rolled oats, which are a nutritious alternative to the regular rice-based dosa, making it a great option for weight loss. Rich in fiber and oats, it helps you to stay fuller for longer. Since oats dosa doesnt require fermentation, it’s quicker to prepare and easier to digest.
Jowar dosa: It is a fibre-rich alternative to the traditional dosa, which is an excellent option for weight loss. It is made of jowar(sorghum)flour; it has dietary fibre, which keeps you full for longer hours. It is also low in calories.
Besan chilla: To say that besan chilla is not a traditional South Indian dosa alternative or preparation. It is made from gram flour(besan), but not rice or lentil batter, which is generally used in traditional dosas. When it comes to weight loss, besan chilla can work as a smart alternative. It is high in protein, low in carbs and has a low glycemic index.
What are the colourful dosas?
Spinach Dosa: Spinach (palak) puree is added to the batter, which gives it a beautiful green colour. It’s packed with iron and supports weight loss by keeping you full for longer.
Beetroot Dosa: It is made by blending beetroot into the batter for dosas. The bright pink dosa is rich in fibre.
Carrot Dosa: Grate or puree carrots into the batter, which brings a natural sweetness and a lovely orange colour to your dosa. Carrots are rich in bioactive compounds, including carotenoids and dietary fibre.
Tomato Dosa: For a tangy flavor and a reddish-orange color, add tomato puree to the dosa batter. It is a good source of vitamin C.
To make a pumpkin dosa, add boiled or grated pumpkin to the batter, which will turn a golden yellow color. It’s light on the stomach and has a mild and comforting taste.
Mixed Vegetable Dosa: A mixed vegetable dosa, also known as uttapam, is more nutritious than the regular dosa. You can add chopped vegetables, such as carrots, onions, tomatoes, capsicum, and cabbage, on top of the batter, which boosts the fiber, vitamins and antioxidants in your meal.
Colourful dosas not only add nutrients but also bring fun to the plate, especially since they are attractive to the kids.
What are the Traditional Dosas? Do they help in weight loss?
The traditional plain dosa is made with urad dal and fermented rice batter and is crispy and golden brown. Set Dosa: This sofa is soft, fluffy and usually smaller in size. Made of rice, urad dal, and for softness, flattened or fenugreek seeds are added.
Masala Dosa: A plain dosa filled with a mildly spiced potato-onion filling.
Neer Dosa: A thin, lacy dosa made of rice batter and fermentation is not required; it is soft and light.
Rava Dosa: This dosa is made with semolina, rice flour, and spices such as cumin. It is thin, crispy, and cooked instantly without fermentation.
Benne Dosa: This Dosa is popular in Karnataka, known for its rich taste and crispy edges.
Onion Dosa: This dosa is topped with chopped onions, chillies and coriander. Crunchy and mildly sweet taste due to a larger amount of onions.
