Dhokla vs Idli
Dhokla (2 pieces) 80 calories
Idli ( 2 ) 150 calories
Dhokla and idli both are equally healthy. While the former is made with gram flour (besan) and subsequently steamed, the latter goes through a fermentation process, which increases the bioavailability of proteins and enhances the vitamin B content of the food. As it is steamed, fat content is low and it is easily digestible. Dhokla has a low glycemic index (it releases glucose at a more sustained rate) which makes it good for diabetics. Due to lower glycemic index, and calorie count, besan is often used as a low calorie food for those trying to lose weight. Since besan does not contain gluten, it is a great substitute to wheat for those people who are allergic to gluten. Use of dal and rice in idli is a good combination as the amino acids in them complement each other. Both can be made healthier by adding different veggies and pulses in it.
Pita bread vs regular bread
Pita bread 100 gm- 266 calories
Regular bread 100 gm-266 calories
The ingredients and nutritional value of pita bread and regular bread are essentially identical. To make it a healthier option all purpose flour can be replaced with whole wheat or multigrain flour.
Roti vs Rice
1 Wheat roti (50 gm) 120 calories
1 cup of cooked white rice (150 gm) 170 calories
Wheat chapati is the healthiest option because wheat rotis get slowly digested it results in a feeling of satiety for a longer time and hence it's good for weight watchers. Wheat rotis take longer time to digest which helps to maintain blood sugar levels. Rotis or chapatis made from whole wheat are low in fat and rich in fiber, hence reduce the risk of heart disease, obesity, diabetes and cancer.
Fried egg vs fried fish
One fried egg 160 calories
Two pieces for fried fish 190 calories
Egg as well as fish are healthy as both are high in protein. They contain good fats and vitamins. To make it healthier instead of frying one can make boiled egg or grilled/steamed fish.
Sugarcane juice vs butter milk
Sugarcane Juice(150 ml)-78 Kcal
Buttermilk is better than that of Sugarcane juice as it has quiet a bit protein, ie 150 ml Buttermilk will give 5.8 gm protein. As compare with sugarcane juice which has no protein. It also has Vitamins and minerals like Vit A, Vit C, Iron calcium to some extent.
Upma vs Poha
Upma 1 cup- 270 Kcal
Poha 1 cup- 270 Kcal
Both are good as long as they are made in 1-2 tsp oil. Many people hate to eat to vegetables, but if you add vegetables like peas, carrots, capsicum, sweet corn and onions etc, or sprouts in the upma/poha, this will not only taste better but also bring colour to the white, pale looking upma and of course increase its nutrients value. All the vegetables are rich sources of calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin A, and vitamin K.
Dhokla vs Idli
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