Poha vs Dhokla for diabetics

When it comes to a healthy Indian breakfast, two favorites often come up: Poha and Dhokla. Both are tasty, light, and filling, but if you’re managing diabetes or aiming for weight loss, the choice between them matters. Let’s see which one is better suited for your health goals.

Poha or Dhokla: What’s in Your Plate?

Poha is made from flattened rice and usually cooked with onions, turmeric, curry leaves, and sometimes peanuts or potatoes. It’s easy to prepare, comforting, and a good source of iron.

Dhokla, however, is made from fermented gram flour (besan) or mixed dals. It’s steamed, soft, and spongy with a tempering of mustard seeds, curry leaves, and green chilies. Since it’s fermented and protein-rich, Dhokla has added benefits for digestion and satiety. For best results, stick to homemade Dhokla without added sugar or excess oil.

Nutritional Comparison: Poha vs Dhokla (per 100g)

• Calories: Poha ~110–130 | Dhokla ~140–150
  
  

• Carbs: Poha 19–23g | Dhokla 18–25g
  
  

• Protein: Poha 2.4–4g | Dhokla 7–12g
  
  

• Fiber: Poha 0.9–3.4g | Dhokla 2–4g
  
  

• Fat: Poha 1–3g | Dhokla 1–2g
  
  

• Glycemic Index: Poha ~60 | Dhokla ~31–40
  
  

Dhokla provides more protein and fiber, keeping you fuller for longer and slowing down sugar absorption.

Poha vs Dhokla for Diabetes

For diabetics, Dhokla is the better choice. Its lower glycemic index ensures steady energy without sudden spikes. Poha, being higher GI, digests faster and can raise sugar levels quickly.

Poha vs Dhokla for Weight Loss

Dhokla again wins with its high protein, fiber, and probiotic benefits from fermentation. Poha can still be enjoyed in moderation, especially if you add vegetables, sprouts, and lemon to improve fiber content and reduce glycemic load.

Final Word

Both Poha and Dhokla are healthier compared to fried snacks, but for those targeting sugar control and weight loss, Dhokla is the stronger choice. Still, with the right tweaks, Poha can also remain part of a balanced, diabetes-friendly breakfast.

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https://www.freedomfromdiabetes.org/blog/post/poha-vs-dhokla-for-diabetics-weight-loss/4760