A soft, fluffy, steaming hot idli on the breakfast platter is the ideal start to the day for many. Healthy bhi and tasty bhi, most would imagine, till a recent scientific report decided to play spoilsport, declaring the favourite breakfast item among the top 25 dishes worldwide that have the greatest impact on biodiversity [click here for the report]. However, the traditional south Indian dish does offer numerous nutritional benefits that make it a wholesome addition to any diet. It is also a go-to option for those who are allergic to gluten.
Here’s why you should consider adding idlis to your meal plan:
1. Low in fat, absence of saturated fats: Idlis taste naturally good without fat. Idlis are steamed; not fried – making them naturally low in fat. They contain no saturated fats, which are known to increase the risk of heart disease and other health issues.
2. Gut-friendly fermented food: Idli batter contains fermented rice and lentils, which is good for your gut. This process of fermentation boosts nutrient absorption and promotes the growth of beneficial gut bacteria, aiding digestion and improving overall gut health.
Idli batter contains fermented rice and lentils, which is good for your gut Shutterstock
3. Versatile: While traditionally made with rice and lentils (urad dal), idlis can be prepared using different grains like nachni (finger millet), oats, or multigrain flour. This versatility allows for a variety of nutritional profiles and caters to different dietary preferences.
4. Satiety in a meal: Despite their light and airy texture, idlis provide substantial satiety when paired with dishes like sambhar (a lentil-based vegetable stew) or chutney. Just 2-3 idlis can make for a satisfying and wholesome meal, keeping hunger at bay. It has the perfect ratio of cereal to lentils (2:1 ratio) and combined with coconut chutney and sambhar, it is a complete meal that has a great combination of carbohydrates, proteins, fat and fibre.
Idlis provide substantial satiety when paired with dishes like sambhar or chutney Shutterstock
5. Soft and fluffy, easy to eat: The soft and fluffy texture of idlis makes them easy to chew and swallow. It is a good option for young children and adults who may have difficulty chewing due to dental issues or age-related factors.
6. Suitable for vegan and gluten-free diets: Idlis are inherently vegan — as they contain no animal products. Additionally, when made with gluten-free grains like rice or millets, they become an excellent option for individuals with gluten sensitivities or those following a gluten-free diet. Incorporating idlis into your diet not only adds a delicious and nutritious element to your meals, but also contributes to your overall health and well-being. Whether enjoyed as a breakfast staple or as a satisfying snack, idlis offer a multitude of benefits that make them a dietary staple for many.
Suman Agarwal, the founder of SelfCare, is a celebrity nutritionist, fitness consultant, and food guru with over 22 years of experience. SelfCare has three branches; two in Mumbai and one in Kolkata.
