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….
Ease of preparation – 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 within 15 minutes. Few healthy meals require as minimal prep as these!
Fermentation – Overnight fermentation of the idli batter leads to production of a diverse range of bacteria which use the sugars in the batter to produce lactic acid and carbon dioxide, making it a functional food. Also, fermentation is believed to facilitate easier nutrient absorption.
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 😛
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