Can diabetics, heart patients and overweight individuals have Onion uttapam ?

Onion Uttapam, while seemingly healthier than some other Indian breakfast options, still needs modifications to be truly suitable for diabetics, heart patients, and overweight individuals.

Why Traditional Uttapam Needs Modification:

• Rice-Heavy Batter: The batter, primarily made of rice, is high in carbohydrates, which can lead to blood sugar spikes, especially concerning for diabetics.
• Oil Usage: While the oil quantity seems moderate, it can still contribute to excess fat intake, especially problematic for heart patients and those managing their weight.

Modifications for a Healthier Uttapam:

• Batter Composition:

  • Increase Lentils: Significantly increase the proportion of urad dal (lentils) in the batter compared to rice. A ratio of 2:1 or even 3:1 of lentils to rice would be much better. This increases protein and fiber, slowing down carbohydrate absorption.   
  • Consider Brown Rice: If using rice, consider substituting some or all of the white rice with brown rice. Brown rice has a lower glycemic index and a higher fiber content.   
  • Poha (Beaten Rice): Poha is a good addition as it's lighter than rice and adds some fiber.   

• Onion Topping: The onions are a great addition, providing flavor and some nutrients.   

   

• Cooking:

  • Minimize Oil: Drastically reduce the oil used for cooking. A non-stick pan and minimal oil or even a cooking spray are best.

Considerations for Specific Conditions:

• Diabetes: Even with modifications, portion control is crucial. Monitor blood sugar levels after eating to gauge the impact. The higher lentil content and potentially using brown rice will help, but it's not a free pass.
• Heart Patients: Reducing oil and ensuring minimal salt is essential.
• Overweight Individuals: Reducing overall calories by limiting oil and refined carbohydrates is key.

Overall:

A modified Onion Uttapam, with a focus on a higher lentil-to-rice ratio, and minimal oil used in cooking, could be an occasional part of a healthy diet. However, it's still important to be mindful of portion sizes and consider it within the context of overall carbohydrate intake. It's always best to consult with a doctor or registered dietitian for personalized dietary advice. They can help determine if even a modified version fits into your overall dietary plan. There might be even better Indian breakfast options for these health concerns.

Onion Uttapam recipe makes 7 uttapam, 80 grams each.

Is Dosa Batter healthy?

No, this is not healthy. Made from urad dal, rice, par boiled rice, poha and methi.

Let's understand the Ingredients.

What's good.

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. See here for 10 super benefits of urad dal. 

What's the problem in the dosa batter?

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in GI are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

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 thiamine, riboflavin 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?