Managing blood glucose requires careful consumption. ‘Idli and dosa’ is a commonly used meal combination. The main ingredient in both idli and dosa is rice, which is rich in carbohydrates. When it is not paired with the other macros, the high glycemic index of rice can cause a spike in blood sugar. Moreover, masala dosa has starch-rich potatoes, which can also spike your glucose levels. Overall, the meal is carb-loaded.
Optimisation of Idli and Dosa for Blood Sugar Management
• You may consider having either an idli or a dosa. Try to avoid consuming both together.
• You may have the idli with coconut chutney and pair it with another protein source like paneer bhurji.
• You can add scrambled paneer (bhurji), eggs or other non-starchy vegetables instead of potatoes for the masala in the dosa.
• Avoid adding sugar to the chutney.
It is easy to make variations to this meal. Idlis made from ragi and oats are safe to consume for blood sugar. Also, making masala dosa with paneer stuffing can help you increase the meal’s protein content and help in glucose control. Keeping a check on portions is imperative.
