Dhokla

Dhokla is a Gujarati snack which is popular all across India as well as enjoyed internationally. It is a steamed snack made from a fermented mixture of gram flour (besan), water, lemon juice, green chillies, salt and spices. It is light and spongy and can be eaten warm or at room temperature. It is usually served with sweet and spicy chutney and is a great snack option for people who are allergic to gluten. Dhokla has a high nutritional value and being low in calories, it is a great snack for people who are on calorie restrictions. It is also high in proteins and fibre and hence helps to stay full for a longer period of time and reduces hunger pangs. The fermentation process involved in making dhokla helps to increase the bioavailability of nutrients in it, thus increasing its nutritional value.

Dhokla Nutrition Facts

1 medium piece of dhokla, which is approximately 50-55 grams, will give 152 calories. Its nutritional content is given below:

As dhokla is made using gram flour, it is high in protein and fibre, which helps to give satiety, helps in the movement of food through the digestive system and also to meet the daily protein requirement. It is a simple, healthy and nutritious snack.

Comparison of Common Food items With Dhokla

Dhokla is usually made using gram flour or besan. The flavours are added by ingredients like spices, lemon, salt, etc. which are commonly used in Indian food preparation. It is usually served with green mint chutney and a sweet chutney, but it tastes delicious even when eaten on its own. Dhokla can also be made using different flours like khatta dhokla, moong dal dhokla, cheese dhokla, rava dhokla, oats dhokla, besan dhokla, green peas dhokla, mixed dal dhokla, etc. Let us have a look at the nutritional values of ingredients that are used in basic gram flour dhokla.

Types of Dhokla

This popular and delicious snack can be made using different ingredients. Some of the variants are given below.

Oats dhokla

We all know that oats are rich in fibre and a great food for weight loss, as it gives satiety. Oats dhokla is rich in soluble fibre and beta glucans, which are known to be helpful in regulating blood sugar and cholesterol levels. One can avoid adding curd while preparing oats dhokla. The nutritional content can be enhanced by adding vegetables and dal, along with oats.

Chickpea dhokla

Chickpea or kabuli chana offers great health benefits. It is rich in fibre, proteins, selenium, potassium, vitamin B complex, iron, and magnesium. Research suggests that regular consumption of chickpeas is great for digestion and improves bowel movements.

Jowar dhokla

Jowar dhokla is a great option for weight loss. As stated in a study, it is digested more slowly than any other cereal and is a good source of various vitamins and minerals. The phenolics and fat soluble compounds present in jowar are known to benefit the gut microflora and also are beneficial in reducing obesity, oxidative stress, inflammation. It is also known to regulate blood sugars, blood pressure and lipid profile.

Moong palak dhokla

The combination of moong dal and palak makes this dhokla a great source of protein and fibre. The high fibre content of this dhokla helps you to stay full for a longer period of time, making it an ideal snack for weight loss.

Health benefits of Dhokla

Dhokla is a food which is beneficial for health in many ways. Below are a few of the health advantages:

1. Good for the gut: The fermentation process used in the preparation of dhokla, increases the bioavailability of nutrients. The microorganisms break down the complex macronutrients like carbohydrates, proteins and fats into simple components which can be easily digested and absorbed. This also helps in maintaining the healthy gut flora. The improved digestion helps in weight loss by boosting the bowel movements.

2. Fiber rich: Dhokla is rich in fibre, which provides satiety by absorbing water and expanding in the stomach and the colon. This prevents overeating and reduces the calorie consumption, thus helping in weight loss. The fibre content can be improved by adding vegetables to the dhokla batter.
3. High in protein: Lentils and gram flour, commonly used in the preparation of dhokla are known to give satiety. Consuming foods rich in proteins are known to increase the levels of satiety hormones like GLP-1, peptide YY, and cholecystokinin and decrease the levels of hunger causing hormones like ghrelin. Studies have shown that a high protein breakfast is known to reduce gastric emptying by increasing the secretion of cholecystokinin and glucagon-like peptide.
4. Low in calories: The steaming process used in the preparation of dhokla, makes it healthy for consumption. Being rich in protein, fibre, other nutrients and low in calories, makes it a great snack option for people who are trying to lose weight. It can be eaten for breakfast, lunch or as a snack.
5. Low glycaemic index: Dhokla is a low GI food (glycaemic index is rating a food as per the blood sugar it raises after its consumption), as the Bengal gram flour used in its preparation has a GI of 10. So even after adding other ingredients (that are used in the making of dhokla batter), the GI of dhokla stays within the healthy limit. The GI of dhokla is approximately between 31 to 39.

Adverse Effects of Consuming Dhokla

Moderation and portion control is the key to good health. We must understand that it is important to consume all foods including dhokla in limit or moderation for better health. Overeating can increase the intake of calories and lead to weight gain. It can also cause digestive problems like abdominal pain, flatulence, and even constipation. To avoid any ill effects on health, it is recommended to consume not more than 1-3 small pieces of dhokla at a particular time.

Conclusion

Healthy does not necessarily mean compromising on taste. Dhokla is one such food item which is tasty and healthy at the same time. It is loaded with macronutrients like proteins, carbohydrate and fibre and micronutrients like zinc, folic acid, and iron. Dhokla is a flavourful and ideal food which can be consumed as a breakfast item or a snack and is a great option for weight loss. Additionally, the fermentation process used in the preparation of dhokla increases the bioavailability of nutrients and makes it a rich source of many vitamins and minerals. So enjoy your dhokla guiltfree.