Nutritional Facts of Barley Idli

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Barley Idli

How many calories does one  Barley Idli have?

One Barley Idli gives 42 calories. Out of which carbohydrates comprise 34 calories, proteins account for 6 calorie and remaining calories come from fat which is 1 calories.  One Barley Idli provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Barley Idli recipe.

Is Barley Idli healthy?

Yes, this is healthy. Made from barley, parboiled rice, urad dal, mixed vegetables and fenugreek seeds.

What's good.

Barley (Jao) Barley is diabetic and pregnancy friendly. A high fiber diet for years has been paired with reduced risk of heart disease. The fiber (2.73 g) from barley helps reduce blood cholesterol levels. Additionally folate, potassium and magnesium also work together to support a healthy heart The B vitamins (thiamineriboflavin and niacin) along with magnesium and potassium have been identified in supporting nerve health and lowering high blood pressure. See here for detailed benefits of barley

Urad Dal : 1 cup of cooked urad dal gives 69.30% of folic acid of your daily requirement of folate.  The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones, high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal

Mixed Vegetables : You get the benefits of lots of nutrients as you are using cauliflowercarrotscabbagefrench beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation, good for diabetics and see here all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas

What's the issue?

Parboiled Rice (Ukda Chawal) Parboiled Rice is also known as ukda chawal. The parboiled rice is made with the rice grain soaked, steamed and dried with the hull and finally the hull is removed. In the process of steaming water soluble B Vitamins like thiamineriboflavin and niacin from the bran integrate into the grain, thus making parboiled rice superior to white rice. A smart option to use parboiled rice effectively would be to combine with a pulse to get a high quality protein. A cereal-pulse combo like in case of idli (parboiled rice with urad dal) would serve as a complete protein comprising of all the 9 essential amino acids that your body requires. And then to make up for the fiber, add veggies to your idli and serve it with coconut chutney. Read is white rice and parboiled rice good for you?

Can diabetics, heart patients and over weight individuals have  Barley Idli ?

Yes, this idli is healthy. Even though parboiled rice is used, but when you combine parboiled rice with urad dal would serve as a complete protein comprising of all the 9 essential amino acids that your body requires. In addition, the addition of mixed vegetables adds fibre to the idli and will not thus impact your blood sugar levels that much.
 
Can healthy individuals have  Barley Idli?

Yes, this is healthy. Ceral + pulse combo gives a complete protein. 

Barley Idli is good for

2. Weight Gain
 

How to burn 42 calories that come from one Barley Idli?

Walking (6 kmph)     =         13  mins
Running (11 kmph)     =            4  mins
Cycling (30 kmph)     =           6  mins
Swimming (2 kmph)     =           7  mins

Note: These values are approximate and calorie burning differs in each individual.

Click here to view Barley Idli recipe
Value per per idli% Daily Values
Energy42 cal2%
Protein1.6 g3%
Carbohydrates8.6 g3%
Fiber0.6 g2%
Fat0.1 g0%
Cholesterol0 mg0%
VITAMINS
Vitamin A12.2 mcg0%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C0.4 mg1%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)6.1 mcg3%
MINERALS
Calcium7.4 mg1%
Iron0.3 mg1%
Magnesium9.2 mg3%
Phosphorus30.9 mg5%
Sodium2.3 mg0%
Potassium47.9 mg1%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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