Last Updated on January 30, 2021 by Dr Sharon Baisil MD
A little craving for flavor is always a go-to for everyone. Even health watchers like to have a tasty meal at times. And what’s better than a delicious item that is packed with health goodness?
Well, one such tasty and considered to be a healthy item is the Masala Dosa. It is easy, light, and very popular all across India as well as in other nations. But is it as healthy and good for our body as it is said to be?
Masala Dosa is often considered to be a good breakfast or even light meal choice. It is enriched with pulses, vegetables, spices, and most importantly, all made into a delicious dish.
Let us have a look at this specific food item today. We will find out…
- What is the calorie of One Masala Dosa?
- What is the nutritional composition of one Masala Dosa?
- What are the various benefits of having a Masala Dosa?
And so on.
Stay with us as we will also tell you how to make the regular masala dosa healthy and better for the body.
Now, without wasting more time, let us jump directly into the facts and figures.
What is Masala Dosa?
Masala dosa is hands down the most famous south Indian dish. Its versatility, light texture, mixed tastes, and goodness of being a balanced meal consisting of grains, cereals, veggies with a side of pulses and chutney.
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It is super easy to make and also light on the stomach. Therefore, it is often classified as a comfort food option for people of all age groups.
Dosa is a flat and crispy disc-like tortilla made from rice and pulse batter mixed in water and then fried lightly. It is white and thin with a crunch to it. It is similar to a crepe, only made of lentils.
This is then wrapped around a soft and mildly spicy potato and onion mashed mix. The mix is what makes the masala of the masala dosa. This adds a savory flavor to the otherwise plain dosa.
This is a classic recipe, and a staple diet for many as this dish is an all-rounder when it comes to the ingredients that mean that it is very rich nutritionally.
We will have a deeper look at its calorie configuration, nutrients, and benefits in detail. But before, let us see if this food is good and safe for diabetic patients.
Can Diabetics Eat Masala Dosa?
If it is taken in regulated and moderate amounts, then Dosa can be safe for diabetic patients.
When it comes to the Masala Dosa, it is better avoided due to its excess carbohydrate-rich filling. It is better to go for other dosa varieties that have fewer carbohydrates.
The Dosa, as we already learned, is made using a rice and lentil batter. The batter is mainly composed of 4 parts of powdered rice and 1 part of lentil. This batter paste is also the very base where the carbohydrate amount is more; thus, it keeps increasing as we go along the process.
With the addition of the potato filling inside the Dosa to make it the Masala Dosa, a lot more direct sugar is added to this already carb-rich food. Thus, to keep the diabetic blood sugar levels under control, it is better to avoid adding the masala dosa to the meal plan.
Masala Dosa is said to have a moderate Glycemic Index.
Excess carbohydrates can lead to more severe conditions in the diabetic body. Moreover, it can also lead to the manifestation of other symptoms.
You can replace it with healthier dosa recipes. We have some in the cart for you in the last section of the article.
It is best to stick to plain, less starchy, low-calorie, and low-carb dosa recipes. Moreover, if possible, the east amount of oil must be used in the dosa frying. This ensures a healthy, safe, and harm-free diabetic diet plan.
What are the Daily Limits of Masala Dosa for Diabetes?
When it comes to diabetic individuals, it is advisable not to have these foods that can be risky on the blood sugars very often. It is okay to have it once in a while but not daily.
To be on the safer side, it is also great to stick to small quantities. It is even better to swap the potato filling with none or fiber-rich vegetable fillings to add to the nutritional value.
When it comes to masala dosa, no more than one should be taken in a day. This is a safe and healthy quantity. Plus, it is a good amount to fulfill your cravings and also fill you for breakfast.
And coming to plain dosa, a maximum limit must not cross over two medium-sized Dosas. It can also be swapped with other dosa alternatives to make it better for the diabetic health system.
How much Calories are there in One Masala Dosa?
Counting calories has become a very crucial part of many meal plans today. Be it fitness enthusiasts, health and weight watchers, diabetics, cholesterol patients, etc.; tracking calories is a must to keep your health and body on track.
The calorie of one regular Masala Dosa is around 539 Kcal. It contributes to almost 27% of the daily calorie values for a person.
It is a safe amount if taken in moderate quantities. It is necessary to understand that the influence of calories on everyone depends on the body and its differences.
Thus, the burning of these calories will also be different depending on person to person. It is therefore advisable to include these new meals in the diet with consultation from your doctors.
What is the Nutritional Composition of one Masala Dosa?
To understand any food better, it is important to know its constituents that lead to its functions and influence on health.
The masala dosa, as we discussed, has a lot of carbohydrates when it comes to macronutrients. At the same time, it is also enriched with other good and helpful nutrients that are found in micro quantities, such as useful minerals and vitamins.
On understanding the composition of one food based on its nutritional facts, one can easily find out about the various benefits it will have on the body.
The below table represents the types and amounts of nutrients that are found in one masala dosa:
| Sl. No. | Nutrients available in one Masala Dosa | Amount available | % daily values |
| 1. | Calories | 539 Kcal | 27% |
| 2. | Carbohydrates | 50 g | 17% |
| 3. | Fat | 32.8 g | 50% |
| 4. | Protein | 38.9 g | 71% |
| 5. | Fiber | 10.3 g | 41% |
| 6. | Cholesterol | 45.5 g | 11% |
| 7. | Calcium | 77.5 mg | 13% |
| 8. | Iron | 3.2 mg | 15% |
| 9. | Magnesium | 60.2 mg | 17% |
| 10. | Phosphorus | 204.5 mg | 34% |
| 11. | Sodium | 190.6 mg | 10% |
| 12. | Potassium | 497.3 mg | 11% |
| 13. | Zinc | 1.4 mg | 14% |
| 14. | Vitamin A | 1090.7 mcg | 23% |
| 15. | Vitamin B1 (Thiamine) | 0.4 mg | 40% |
| 16. | Vitamin B2 (Riboflavin) | 0.2 mg | 18% |
| 17. | Vitamin B3 (Niacin) | 1.8 mg | 15% |
| 18. | Vitamin C | 53.4 mg | 134% |
| 19. | Vitamin E | 0.6 mg | 4% |
| 20. | Folic acid (Vitamin B9) | 74 mcg | 37% |
These are the various minerals, vitamins, and other macronutrients that are found in one masala dosa.
7 Benefits of eating One Masala Dosa in Diabetes
Now that we have learned about the nutritional values and goodness of consuming one masala dosa let us know the many benefits of Masala Dosa.
- First of all, as we discussed, regulating quantities of intake and sticking to fewer amounts helps the body and overall health.
- The primary benefit of a masala dosa on the body is that it is light and easy on the digestive system. As the batter is left to ferment, thus the end product also becomes easy to digest. This also helps to increase the bioavailability of nutrients and thus increases the body’s absorption capacity towards other nutrients.
- It is very high in protein, as proven from the nutritional table. It helps the building and repair of cells and promotes better functioning.
- Due to the presence of carbohydrates, it is a good source of instant energy. This is, thus, a good breakfast option.
- Due to less oil use, this dish is low in fat and does not promote weight gain if taken in limited amounts.
- It is an easy dish and loved by all. Moreover, it is versatile as it can be a breakfast, lunch, or even dinner option.
- Being paired with veggies, sambar, and chutney, the masala dosa platter becomes a great balanced meal choice.
Diabetes-friendly Dosa Recipes
-
Oats Dosa
Ingredients:
- Rolled oats (1 cup)
- Urad Dal (5 tbsps.)
- Salt
- Oil
Method:
- Blend the oats and dal into a powder.
- Add 1½ cups of water to the powder and blend to make a paste.
- Set aside and let ferment for 10-12hours.
- Add salt to the batter and mix.
- Make the dosas regularly using less oil in a non-stick pan.
-
Ragi Dosa
Ingredients:
- Ragi (2 cups)
- Urad dal (1½ cups)
- Fenugreek seeds (1 tbsp.)
- Salt
- Oil
Method:
- Blend the Urad dal with the fenugreek and water.
- Add in the Ragi flour.
- Keep aside for 12hours to ferment.
- Mix well after fermentation.
- Make the dosas regularly using less oil in a non-stick pan.
Both of these recipes are higher in fiber and are good for Diabetes
References
- https://pubmed.ncbi.nlm.nih.gov/28361824/
- https://pubmed.ncbi.nlm.nih.gov/31890951/
- https://pubmed.ncbi.nlm.nih.gov/31475889/
- https://pubmed.ncbi.nlm.nih.gov/31853565/
- https://pubmed.ncbi.nlm.nih.gov/31301604/
- https://pubmed.ncbi.nlm.nih.gov/31427180/
- https://pubmed.ncbi.nlm.nih.gov/32549623/
- https://pubmed.ncbi.nlm.nih.gov/28163084/
- https://pubmed.ncbi.nlm.nih.gov/32338204/
- https://pubmed.ncbi.nlm.nih.gov/29759105/
