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Like everyone else, diabetics also have their share of day-to-day doubts as they cope with unexpected lifestyle changes. One of the most common queries is whether they can have carbohydrates like idlis and dosas, breakfast staples in many Indian households. When a Quora user sought a response for the same, we turned to Dr Gulnaaz Shaikh, chief dietitian, KIMS Hospitals, Thane, for help. “Yes, certainly, they can have, but with intelligent choices. Both idlis and dosas are prepared using fermented rice and lentils, making them lightweight and easy to digest. The trick for a diabetic individual is portion control and combination. Consumed in limited quantity, they can form part of a healthy breakfast,” said Shaikh.
What must diabetics remember when having idlis or dosas?
The traditional forms are high in carbs, which can raise blood sugar if consumed in large amounts. “To make them healthier, serve alongside high-protein accompaniments such as sambar, coconut chutney in moderation, or a bowl of sprouts. Also, steer clear of ghee-soaked or fried versions such as masala dosa,” suggested Dr Shaikh.
Is there any advantage in including these foods despite the carbs?
Sheikh affirmed that the fermentation process enhances gut health and increases the bioavailability of nutrients. “Sambar provides the benefits of lentils, and vegetables give fibre and protein, slowing down glucose release. Having idli or dosa as part of a balanced meal can give sustained energy without the spiking of sugar levels, particularly when accompanied by protein and fibre,” said Shaikh.
Who should be more careful with these foods?
Shaikh mentioned that those whose blood sugar remains uncontrolled or who already have difficulty managing post-meal spikes need to be particularly cautious. “Patients with other conditions such as obesity or high cholesterol also need to be cautious about portion size and sides,” said Shaikh.
What is too much for a diabetic?
Two medium idlis or a plain dosa with generous helpings of sambar is a diabetic-safe portion for the majority. “The thumb rule is to stop eating while one feels almost full and not to consume these foods every day in large quantities. One has to be judicious about the quantity alternating with other low-glycaemic foods such as oats, poha with vegetables, or besan chilla,” said Shaikh.
So, diabetics don’t have to sacrifice their favourite breakfast foods; they just have to eat intelligently. “Portion control, pairing with protein, and careful cooking techniques can make idli or dosa a safe and healthy option,” said Shaikh.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
