The Nutritional Profile of 100g Besan Dhokla
Besan dhokla is a steamed savory cake made from gram flour (besan). Its nutritional value is favorable for those monitoring their diet. For a standard 100g serving, the average nutritional breakdown is as follows:
- Calories: 160-180 kcal
- Carbohydrates: 20-25 grams
- Protein: 7-10 grams
- Fat: 2-4 grams
- Dietary Fiber: Approximately 2-4 grams
Dhokla is considered a healthy snack for several reasons, primarily due to its steaming process, which avoids excess oil used in frying. The fermentation of the besan batter also adds to its health benefits by increasing the bioavailability of nutrients and creating probiotics that are good for gut health. The high protein and fiber content help promote a feeling of fullness, which can reduce overall calorie consumption.
Factors Influencing the Calorie Count
While 160-180 calories is a good benchmark, the exact calorie content of besan dhokla can vary based on several factors, particularly the preparation method and ingredients.
Homemade vs. Instant Dhokla Mix
- Homemade Dhokla: Offers maximum control over ingredients. Using less oil for tempering, reducing added sugar, and incorporating extra vegetables can significantly lower the calorie and sugar content. Homemade versions often involve a natural fermentation process, which enhances nutritional value. For a healthier option, one can even replace the sugar in the tempering with a natural sweetener or skip it entirely.
- Instant Mix Dhokla: These are convenient but often contain higher levels of sodium and sometimes added sugars. They rely on rising agents like Eno or baking soda instead of natural fermentation. Always check the nutrition label on the package, as the calorie and sodium counts can differ from the traditional, homemade version.
Impact of Toppings and Tempering
- Tempering Oil: The most significant variable for increasing the fat and calorie content is the amount of oil used in the tempering (tadka). The traditional tempering includes mustard seeds, curry leaves, and green chilies sizzled in oil. Reducing this oil or using a healthier oil alternative can make a big difference.
- Sugar Syrup: Some recipes or ready-made dhoklas include a sweet sugar syrup poured over the top, which adds unnecessary calories and sugar. Opting for a savory-only version or using a minimal amount of syrup is a better choice for weight management.
Besan Dhokla in a Healthy Diet
Incorporating besan dhokla into a healthy diet can offer several benefits beyond just being a low-calorie snack. Its high protein from gram flour aids in building and repairing tissues, while the fiber content supports a healthy digestive system. As a low glycemic index (GI) food, especially when made with chana dal or besan, it helps in maintaining stable blood sugar levels, preventing the energy spikes and crashes that lead to cravings.
Comparison: Besan Dhokla vs. Other Indian Snacks
To put besan dhokla's nutritional value in context, here's a comparison with other common Indian snacks:
| Nutrient (per 100g) | Besan Dhokla (Steamed) | Poha (Flattened Rice) | Samosa (Fried) |
|---|---|---|---|
| Calories | ~160 kcal | ~110-130 kcal | ~220+ kcal |
| Carbohydrates | 20-25g | 19-23g | Higher, due to refined flour |
| Protein | 7-10g | 2.4-4g | Variable, often lower |
| Fat | 2-4g | 1-3g | Significantly higher, due to deep-frying |
| Glycemic Index | Low (~31-40) | Medium (~60) | High |
The comparison clearly shows that steamed besan dhokla provides a higher protein content and a lower glycemic index compared to poha, making it a more satiating option for managing weight and blood sugar. It is a far superior choice to a fried snack like a samosa, which is laden with oil and refined flour.
How to Make Your Dhokla Even Healthier
For those looking to maximize the health benefits, consider these tips:
- Add Vegetables: Incorporate grated bottle gourd, spinach, or carrots into your batter to increase fiber and nutrient content.
- Reduce Oil: Use a minimal amount of oil for the tempering or opt for a simple sprinkle of mustard seeds and curry leaves instead of sizzling them in oil.
- Explore Alternatives: Experiment with different dhokla variations using healthier flours. Options like moong dal dhokla, oats dhokla, or mixed dal dhokla offer different nutritional profiles with potential benefits for weight loss.
- Use Natural Fermentation: If making homemade, allow the batter to ferment naturally instead of relying on instant mixes and additives. This process is great for gut health.
Note on Moderation: Despite its health benefits, dhokla should still be consumed in moderation. Eating excessive amounts can lead to higher sodium intake and calorie build-up, potentially causing digestive issues.
Conclusion
In summary, 100g of besan dhokla contains a modest amount of calories, typically around 160, making it a wise choice for a healthy and satisfying snack. Its high protein and fiber content, coupled with the probiotic benefits from fermentation, offer a nutritious alternative to many fried and high-calorie Indian treats. By being mindful of preparation methods and controlling the amount of oil and sugar, one can ensure that this delicious snack remains a staple in a health-conscious diet. For more healthy recipe ideas, consider exploring how to make traditional Indian dishes healthier. Check out this resource on making healthy Indian snacks.
