Can dhokla help in weight loss?

Dhokla, a delightful savoury snack from the cuisine of Gujarat, India, is more than just a treat for your taste buds—it is also a smart choice for those looking to shed some kilos. This light, fluffy, and mildly tangy cake is made from fermented rice and chickpea flour, giving it a unique texture and delicious flavour. What makes dhokla particularly special is its low-calorie count and high protein content, making it a filling yet weight-friendly option. Packed with essential nutrients like iron, fibre, and vitamins, dhokla helps maintain a balanced diet while helping you stay on track with your weight loss goals. Whether enjoyed as a snack or a light meal, dhokla for weight loss is a tasty yet nutritious meal!

Benefits of dhokla for weight loss

Here are 6 ways eating dhokla can help you in your weight loss journey:

1. Low in calories

One of the most significant benefits of dhokla for weight loss is its low-calorie count. Made primarily from fermented rice and chickpea flour, dhokla is steamed rather than fried, which helps to keep its calorie content low. One piece of dhokla (58 grams) is believed to contain just 152 calories, making it a light meal or snack option that you can choose over more calorie-dense foods.

2. Improves metabolism

As per a study published by the International Journal of Molecular Sciences, fermented foods in combination with daily exercise can help burn calories and body fat mass. For the uninitiated, dhokla is made of fermented rice and chickpeas. Dietician Gauri Anand says, “Fermented foods like dhokla contain beneficial bacteria that promote a healthy gut microbiome. A healthy gut microbiome is linked to better metabolism, digestion, and nutrient absorption.” By improving gut health, dhokla may indirectly support a more effective metabolic rate, which is beneficial for weight loss.

3. High in protein

We know how much we need protein to accelerate weight loss. “Protein helps to build and repair tissues, maintains muscle mass, and keeps you feeling full longer. Dhokla contains chickpea flour (besan), which is a good source of protein.” A serving of dhokla can provide 5.7 grams of it, which can help curb hunger and prevent overeating.

Also read: 7 delicious vegan snack recipes for weight loss

4. Rich in fibre

Dhokla is made from fermented ingredients that contribute to its fibre content. One piece of dhokla offers 2.5 grams of dietary fibre that help in digestion, promotes a feeling of fullness, and helps to regulate blood sugar levels. “The fibre in dhokla can also help control appetite and reduce the likelihood of snacking between meals, promoting a balanced diet and weight loss,” explains Anand.

5. Low in fat

Dhokla is steamed, which means it does not require oil or excessive fat for preparation. This means it is low in calories compared to other packaged snacks or deep-fried foods. By incorporating dhokla into your diet, you can enjoy a low-fat snack that still provides essential nutrients without the added calories from fat. This can help in maintaining a calorie deficit (when you are consuming fewer calories than you are burning over time), which is essential for weight loss.

6. Aids in digestion

Despite its low calorie and fat content, dhokla is rich in essential nutrients. It provides essential vitamins and minerals, including vitamin B, iron, magnesium, and folic acid, which can improve your overall health. Not to mention, dhokla is also high in fibre, which facilitates smoother digestion by promoting regular bowel movements and preventing constipation. “Better digestive function is also linked to better absorption of nutrients that can support overall health,” says Anand.

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Healthy dhokla recipe

Ingredients

• 1 cup chickpea flour (besan)
• 1/2 cup semolina (rava or sooji)
• 1 cup yogurt (dahi)
• 1/2 cup water
• 1 tsp ginger-green chili paste
• 1/2 tsp turmeric powder
• 1/2 tsp baking soda or 1 tsp Eno
• 1 tbsp lemon juice
• 1 tbsp oil
• Salt to taste

For tempering

• 1 tbsp oil
• 1 tsp mustard seeds
• 1 tsp sesame seeds
• 2-3 green chilies, slit
• A few curry leaves
• Fresh coriander leaves, chopped (for garnish)

How to make dhokla?

• Combine the chickpea flour, semolina, yoghurt, water, ginger-green chili paste, turmeric powder, and salt in a large mixing bowl. Mix well to form a smooth batter. Let it rest for 15–20 minutes.
• After the resting period, add lemon juice and baking soda to the batter. Mix gently but quickly to incorporate the soda.
• Grease a steaming tray or thali with a little oil and pour the batter into it.
• Steam the batter in a steamer or pressure cooker (without the whistle) for about 15-20 minutes, or until a toothpick inserted into the center comes out clean.
• Once done, remove the tray from the steamer and let it cool for a few minutes. Cut the dhokla into square-shaped pieces.
• For tempering, heat oil in a small pan. Add mustard seeds and let them crackle.
• Add sesame seeds, green chilies, and curry leaves. Sauté for a minute.
• Pour the tempering over the dhokla pieces. Garnish with chopped coriander leaves.
• Serve warm or at room temperature with green chutney.

Enjoy dhokla and its weight loss benefits!