Dhokla is a beloved savory steamed snack originating from the state of Gujarat, India. Traditionally made from a fermented batter of gram flour (besan) or a mix of rice and lentils, it has gained immense popularity nationwide as a light and filling food item. The question, "Is dhokla a healthy food or unhealthy food?" is common among health-conscious individuals. The answer largely depends on its ingredients and preparation method.
Nutritional Profile of Traditional Dhokla
Traditional dhokla, especially those made from fermented besan or a rice-lentil blend and cooked by steaming, offers a favorable nutritional profile compared to many fried snacks.
Key Nutrients (per 100g serving)
- Calories: Approximately 150-160 kcal
- Protein: 7-10 grams
- Carbohydrates: 20-25 grams
- Fat: 2-4 grams
- Dietary Fiber: 1-3 grams
- Sodium: Moderate (can be high depending on salt and Eno use)
Why Dhokla is Considered Healthy
Dhokla is often recommended by nutritionists for several reasons, primarily stemming from its preparation.
1. Steamed, Not Fried
Unlike many conventional snacks like samosas or pakoras, which are deep-fried, dhokla is prepared by steaming. This method significantly reduces the fat content and calorie count, making it a much lighter option.
2. Rich in Protein and Fiber
The primary ingredient, gram flour (besan), is an excellent source of plant-based protein and dietary fiber. Protein helps induce satiety, keeping you feeling full for longer and reducing overall calorie intake, which is beneficial for weight management. Fiber aids digestion, promotes regular bowel movements, and helps manage blood sugar levels.
3. Benefits of Fermentation
Dhokla batter is traditionally fermented for several hours. This process enhances the nutritional value by:
- Increasing Nutrient Bioavailability: Fermentation breaks down complex macronutrients into simpler forms, making them easier to digest and absorb.
- Probiotic Properties: The fermentation process fosters the growth of beneficial gut bacteria (probiotics), which are vital for a healthy digestive system and can even enhance immune function.
- Enrichment with Vitamins: Fermentation can increase the content of certain vitamins, including B vitamins like folic acid, riboflavin, and thiamine.
4. Low Glycemic Index
Traditional dhokla made from besan has a relatively low glycemic index (GI) (estimated between 31 and 39). This means it causes a slower and steadier rise in blood sugar levels, making it a suitable snack option for people with diabetes when consumed in moderation.
Potential Downsides and Unhealthy Variations
While traditional steamed dhokla is healthy, certain factors can make it less so.
- High Sodium Content: The batter often requires a significant amount of salt for taste and fermentation. Excessive sodium intake can contribute to high blood pressure.
- Added Sugar: Many recipes, particularly for Khaman dhokla, include sugar in the tempering syrup, which increases the calorie and sugar content.
- Instant Mixes: Instant dhokla mixes may contain preservatives, higher levels of sodium, and sometimes added sugars or excessive baking soda (fruit salt), which can diminish the health benefits of natural fermentation.
- Oil in Tempering: While steaming is healthy, the tempering (tadka) often involves heating oil, mustard seeds, and curry leaves. Using excessive oil in the tempering can add unnecessary fats.
Comparison: Dhokla vs. Other Popular Indian Snacks
To understand dhokla's place in a healthy diet, it is useful to compare it with other common snacks.
| Snack Item | Preparation Method | Calories (per 100g or serving) | Protein | Fat | Health Grade |
|---|---|---|---|---|---|
| Traditional Dhokla | Steamed, Fermented | ~150-160 | High | Low | High |
| Samosa (1 medium) | Deep-fried | ~260-300 | Medium | High | Low |
| Pakora (100g) | Deep-fried | ~300-350 | Medium | High | Low |
| Idli (2 medium) | Steamed, Fermented | ~120-160 | Medium | Very Low | High |
Tips for a Healthier Dhokla
To maximize the health benefits, consider these adjustments:
Healthy Preparation Tips
- Prioritize Natural Fermentation: Opt for homemade dhokla using a batter of rice and lentils (or besan) fermented overnight, rather than relying on instant mixes with fruit salts.
- Minimize Sugar: Reduce or eliminate sugar from the tempering water or batter.
- Control Sodium: Be mindful of the salt quantity in the batter and tempering.
- Light Tempering: Use minimal oil for the tempering, or consider a "dry tempering" method with just spices, if possible, or an oil spray.
- Boost Nutrients: Add finely chopped or grated vegetables like spinach, carrots, or peas to the batter to increase fiber and vitamin content.
- Choose Healthier Flours: Experiment with variations using oats, moong dal, or jowar flour, which offer distinct health benefits.
Conclusion
Is dhokla a healthy food or unhealthy food? Overall, traditional, steamed dhokla made from fermented batter is a highly nutritious food. It is rich in protein and fiber, low in calories and fat, and provides probiotics for gut health. While instant versions and those with added sugar or excessive oil can be less healthy, dhokla remains a significantly better snack choice than most fried alternatives. Consumed in moderation, it can be a valuable addition to a balanced diet.
