Puttu is a favored South Indian breakfast dish made of steamed cylinders of ground flour layered with coconut. While traditionally made with white rice flour and providing instant energy, the impact on blood sugar is a major concern. The answer to whether puttu increases blood sugar is not straightforward; it depends on the flour used.
The Glycemic Impact of Traditional White Rice Puttu
Traditional puttu is usually made with white rice flour, which has a high glycemic index (GI). The GI ranks how fast a carbohydrate-containing food raises blood glucose. High-GI foods are quickly digested and absorbed, causing a fast rise in blood sugar. A study cited by Ultrahuman suggests that white rice puttu has a GI around 82, which is very high.
For those with diabetes, consuming high-GI foods like white rice puttu can cause issues, as a rapid blood sugar spike can worsen glycemic control. The high carbohydrate content (up to 80%) of foods like rice, idli, and puttu is cited as a reason for this. Given this, relying solely on white rice puttu as a staple breakfast without moderation is not recommended for those who need to manage their glucose levels.
Diabetic-Friendly Puttu with Low-GI Alternatives
Several nutritious, low-GI alternatives are available for those who love puttu but must watch their blood sugar. Substituting white rice flour with other grains can change the glycemic profile, making it a viable option for a diabetic diet. These alternatives also often add fiber and nutrients.
Ragi Puttu (Finger Millet)
- Benefits: Ragi is a superfood with a low glycemic index, excellent for regulating blood sugar. It is packed with fiber, calcium, and antioxidants. The fiber content ensures glucose releases slowly into the bloodstream, preventing sharp spikes.
- Preparation: Ragi flour can be used directly or sprouted for enhanced benefits. It is mixed with water, salt, and grated coconut before being steamed.
Red Rice Puttu (Chemba Puttu)
- Benefits: Made from chemba red rice flour, this version is known for its low glycemic index and high dietary fiber. It keeps its bran layer, which is rich in nutrients and antioxidants, promoting better digestion. Red rice puttu helps maintain stable blood sugar levels, making it a great option for diabetics.
Wheat Puttu (Gothambu Puttu)
- Benefits: Wheat puttu, particularly with broken wheat, has a lower GI than white rice. It is a good source of complex carbohydrates and fiber, which helps digestion and provides steady energy. This ensures a gradual release of glucose into the bloodstream, stabilizing blood sugar.
Millet Puttu
- Benefits: Multi-millet puttu mixes are marketed as diabetic-friendly due to their high fiber and low GI. Millets like foxtail millet and pearl millet are nutrient-dense and gluten-free, offering good control over blood sugar and cholesterol.
Portion Control and Accompaniments
Practicing portion control is essential, even with low-GI flour. Moderation is key to managing blood sugar effectively. The way puttu is served also impacts blood sugar levels. Pairing it with a protein-rich and fiber-rich side dish is crucial for slowing carbohydrate absorption.
Best Pairings for Diabetics:
- Kadala Curry (Black Chickpea Curry): This is a traditional pairing and an excellent choice. Chickpeas provide a good amount of protein and fiber, stabilizing blood sugar.
- Vegetable Stew: A stew packed with fibrous vegetables is another healthy and delicious option that complements the steamed puttu without adding extra sugar.
- Yogurt or Curd: Protein-rich yogurt can be a great accompaniment, moderating the meal's overall glycemic load.
- Avoid High-Sugar Sides: Diabetics should avoid high-sugar items like ripe bananas, jaggery, or excessive sugar, as this can counteract the benefits of using a low-GI flour.
Comparison of Puttu Types
| Feature | Traditional White Rice Puttu | Ragi (Finger Millet) Puttu | Chemba (Red Rice) Puttu | Wheat (Gothambu) Puttu |
|---|---|---|---|---|
| Glycemic Index (GI) | High (around 82) | Low | Low (around 38) | Medium-Low (around 45) |
| Primary Flour | White Rice Flour | Ragi Flour (Finger Millet) | Chemba Red Rice Flour | Wheat Flour / Broken Wheat |
| Fiber Content | Low | High | High | High |
| Nutrients | Provides quick energy | High in calcium, iron, antioxidants | Rich in fiber, iron, antioxidants | Good source of B-vitamins, iron |
| Diabetic Suitability | Not recommended due to blood sugar spikes | Highly recommended due to low GI | Highly recommended due to low GI | Recommended due to lower GI than white rice |
Conclusion
The impact of puttu on blood sugar depends on the preparation. Traditional white rice puttu can significantly increase glucose levels due to its high glycemic index, making it unsuitable for diabetics or regular consumption. However, substituting white rice flour for low-GI alternatives like ragi, chemba (red rice), wheat, or other millets can make puttu a healthy, diabetic-friendly meal. Portion control and pairing with protein- and fiber-rich curries are also vital for maintaining stable blood sugar. By making these changes, people managing diabetes can enjoy this nutritious and delicious South Indian staple. A compilation of glycemic indices for non-Western foods can provide further insight for diet planning.
Frequently Asked Questions
Q: Is rice puttu bad for diabetics? A: Yes, traditional puttu made with white rice flour has a high glycemic index and can cause rapid spikes in blood sugar, making it a poor choice for diabetics.
Q: What is a diabetic-friendly alternative to white rice puttu? A: Excellent alternatives include puttu made with ragi (finger millet), chemba red rice, or broken wheat flour, as these have a lower glycemic index and higher fiber content.
Q: Does ragi puttu raise blood sugar levels? A: No, ragi puttu has a low glycemic index, which means it releases sugar into the bloodstream slowly, helping to manage and regulate blood sugar levels.
Q: Can I eat puttu with banana if I have diabetes? A: Serving puttu with ripe bananas adds a high amount of simple sugars, which can lead to blood sugar spikes. It is advisable for diabetics to avoid this combination.
Q: How can portion size affect blood sugar? A: Even with low-GI flour, consuming large portions can lead to a higher overall carbohydrate load, which can impact blood sugar. Practicing moderation is always recommended.
Q: What is a good curry to serve with puttu for diabetics? A: A fiber and protein-rich curry like Kadala Curry (black chickpea curry) is an excellent choice as it helps to stabilize blood sugar levels.
Q: Is millet puttu suitable for people with high cholesterol? A: Yes, millet puttu is generally high in fiber, which can help manage cholesterol levels. Some millet varieties are particularly beneficial for heart health.
Q: What makes wheat puttu healthier than rice puttu? A: Wheat puttu has a higher fiber content and a lower glycemic index compared to traditional rice puttu, making it a better option for blood sugar management.
Q: Is puttu steamed, and does that affect its health? A: Puttu is steamed, which is a healthy cooking method as it requires no oil. However, the glycemic impact is primarily determined by the flour used, not the cooking method.
