What Is Dosa and Is Dosa Good for Weight Loss?

Dosa is a traditional cuisine from the Southern part of India and is often considered an excellent food option for weight loss regimes if consumed mindfully. It is a crispy crepe that can be eaten for breakfast, lunch, and even dinner because of its simplicity. It originated in South India during the 5th century AD. Some common ingredients are a mixture of rice flour and black gram flour, which acts as the basic dosa batter. This article by DIET4UWELLNESS discusses whether dosa is good for weight loss.

IS DOSA GOOD FOR WEIGHT LOSS?

The simple dosa that is usually consumed in most of the parts of India is healthy. But, often, due to the addition of oil and butter in its preparation, the question “Is dosa good for weight loss?” comes into mind, especially for those aiming for significant weight reduction. Even though they contain high-calorie components like butter, oil, rice flour, etc., they also have additional components like coconut and asney, which are generally unhealthy.

Is Dosa Good for Weight Loss? Analyzing the Calorie Count

IS DOSA GOOD FOR WEIGHT LOSS?

Dosa, a popular South-Indian traditional dish made from rice flour or lentil flour as their primary batter, if consumed in moderation, can be an excellent option for one’s weight loss diet plan. However, the quantity and frequency of dosa consumption in a weight loss diet plan should be decided based on the knowledge and suggestions of renowned dieticians like Dt. Rukhsana Azhar has been known for decade-long experience in curating specialized diet plans for needy people. 

• Dosa is a low-calorie cuisine that is also low in fat, making it an excellent addition to a weight loss diet plan.
• Dosa is gluten-free; thus, it is an excellent option for people with gluten insensitivity. 
• Dosa is a fermented food that promotes healthier gut health, thus increasing the microbiome. 
• Dosas, if made with less oil, would be a wiser option than fried options. Hence, dosas are a better option in a weight loss diet plan.

Limitations of Dosa: Is Dosa Good for Weight Loss?

Dosa is generally considered to be healthy and nutritious. However, when someone has dosa in a weight loss diet plan, it is essential to keep the following aspects in mind before incorporating dosa into their diet for weight loss. 

High-calorie filling

Dosas can be of various types, two of the main types being plain and masala. Conventional masala dosas are filled with potatoes only. Potato-laden dosa filling is not the healthiest option for weight loss. 

High carbohydrate

Dosa is mainly made from rice flour, which is only carbohydrates. Carbohydrates are needed for providing instant energy, but excessive carbohydrates in the form of dosa can lead to weight gain. 

High glycaemic index

The dosa made of rice flour leads to a spike in high blood glucose levels, which could lead to insulin resistance and thus be unhealthy for one’s weight loss journey.

Is Dosa Good for Weight Loss? Tips for Incorporating It into Your Diet

Dosa is a widely enjoyed cuisine, especially in southern India. However, it is an essential food item for the weight loss journey. So, it is necessary to consult a board-certified dietician like Dt. Rukhsana Azhar will curate a weight loss diet specially. A few tips for including dosa in a weight loss diet are mentioned in this article by DIET4UWELLNESS:

Fibre-rich vegetables to be added

For masala dosas with vegetables inside, it is a wiser option to choose vegetable filling made of high-fiber vegetables like carrots, broccoli, beetroot, cauliflower, potatoes, and even Brussels sprouts. The conventional vegetable filling in masala dosas is generally made of potatoes only; this has to be supplemented with high-fiber vegetables for a dosa on a weight-loss diet. 

Minimal oil to be used

As we are discussing incorporating dosa in a weight loss diet plan, it is important to have a low-calorie plan. Therefore, it is best to make dosa in a non-stick pan with minimal to no oil. Less oil is important in a weight-loss diet regime. 

Healthier fillings to be used

As discussed, typical masala dosas contain potato-onion filling only. However, when incorporating dosas into a weight loss diet plan, it is essential to supplement the filling with healthier, high-fiber, sautéed vegetables with minimal butter and oil. 

Portion size to be controlled

Even though dosa is a healthy option, one should not start overeating it, which could deter the entire concept of a weight loss diet plan. Dosa in weight loss diet plans should be consumed in moderation to maintain a healthy weight.

Healthy Dosa Recipe: Is Dosa Good for Weight Loss?

Ingredients to make batter:

• 1 cup of brown rice flour
• 1 cup of quinoa/ dahlia
• ½ cup chana dal
• ½ teaspoon fenugreek seeds
• Water for making a batter
• Salt as per taste

Recipe:

• The batter is prepared using the following items and mixed with salt to taste and water. The batter should be liquid, or else it would be difficult to form in the frying pan. 
• The non-stick pan or tawa is first heated and checked with a few sprinkles of water.
• Then, using a round-base spoon, the batter is picked up and added to the tawa.
• The spoon continuously makes concentric circles to create a giant circle.
• Then, the flame should be increased, and it should be allowed to fry. 
• After some time, the dosa should be carefully flipped to cook the other side.

FAQ’s Related To Dosa For Weight Loss

Is dosa good for a weight loss diet plan?

Yes, it is definitely fine to include dosas in a weight loss diet regime. Even though dosas are not extremely rich in calories or trans-fats, they should be consumed only in moderation, especially for those who are aiming for weight loss. The recipes could be tweaked into healthier alternatives, as per the guidance provided by dieticians. 

How many dosa can be eaten in a weight loss diet?

The number of dosas that can be eaten in a day by a person aiming for weight loss would eventually depend upon one’s weight loss goals, the overall calorie intake, and the guidance provided by a nutritionist. Therefore, it is best to consult a dietician and then decide how many dosas would apply to one person. The dietician would consider the person’s height, weight, medical conditions, and long-term goals before concluding a weight loss diet plan, including dosa. 

Which dosas should be avoided when using a weight loss diet plan?

It is wise to avoid dosas like cheese and butter, which are filled with high trans fats. It is a better option to consume plain, normal dosas without excessive oil during their preparation. 

Is dosa good for a low-carb weight-loss diet?

Traditional dosas are made from rice flour, so technically, they are not suitable for a low-carbohydrate weight-loss diet. However, nowadays, under the supervision of dieticians and nutritionists, dosas are prepared with minimal oil and high fibers, which would aim for a holistic, weight-loss-friendly diet.

Dietitian Rukhsana Azhar

Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management ,  etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I  loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.