Is Dahi Bhalla healthy

Dahi bhalla is healthy because it has less fat content due to the steaming process it undergoes. The recipe is made up of lentils which are also a rich source of protein that can help promote satiety and aid in weight loss. The protein content can also assist with retaining lean muscle mass as well as boost resting metabolism. Dahi bhalla is also made up of yogurt which is a rich source of calcium and probiotics that can enhance the dental and bone health along with improving digestion and gut health. Let’s learn further on how is dahi bhalla healthy?

Is Dahi Bhalla Healthy or not?

Yes, dahi bhalla is healthy when prepared with healthy technique and nutritious items such as fiber-rich topping and eliminating added sugars. The steaming process removes the extra fat in the recipe and thus lowers the calorie content. The lentils used in making the meal, moong dal and urad dal, are rich in protein and fiber. Protein helps in suppressing appetite by promoting satiety along with helping in retaining lean muscle mass and improving metabolism. Fiber is substantially helpful in slowing digestion thus keeping one full for long and preventing overeating. It equally helps improve overall gut health and regulates bowel movements keeping digestive issues like constipation at bay. Fiber also helps lower cholesterol and thus reduces the risk of heart diseases or stroke.  

Now that we have the answer for, is dahi bhalla healthy or not, let’s understand in greater detail the various health benefits of dahi bhalla. You may also consider to Buy Weight Loss Plans for a sustainable weight loss under expert dietitians. 

Benefits of Dahi Bhalla for health

Dahi bhalla can help promote a healthy gut, improve digestion, enhance bone and dental health and so much more. Below mentioned are some of the health benefits of dahi bhalla-

1. Probiotics from yogurt promote gut health.

Dahi bhalla is a rich source of probiotics because of its yogurt content. Yogurt is fermented food that contains live microbes which increases gut-friendly bacteria promoting overall gut health and digestion. This helps in better absorption of key nutrients along with preventing digestive issues. Probiotic yogurt also assists risks in eliminating certain health issues such as type 2 diabetes or weight gain. 

2. Rich source of calcium for bone health.

One of the best health benefits of dahi bhalla include its richness of calcium due to yoghurt. Calcium is known to enrich the health of bones by helping blood vessels and muscles function properly. Deficiency of calcium can lead to osteoporosis and other health issues like tooth decay and tooth loss. Calcium can enhance dental health by strengthening its enamel. 

3. Provides protein for muscle repair and growth.

There are around 5.5 g of protein present in a single serving of dahi bhalla because of the ingredients involved in preparing the dish like yogurt and masoor dal. The protein contains amino acids which are used by the body to build and repair muscles and bones. They are also used as an energy source and since it has a high thermic effect it can boost resting metabolism which promotes burning of calories even when the body is at rest. Protein also helps in suppressing appetite by reducing levels of hunger hormones and increasing satiety hormones. Now you can positively answer the doubt of, is dahi bhalla healthy?

4. Contains essential vitamins and minerals like B12 and phosphorus.

The incredible health benefits of dahi bhalla lies in its high content of vitamins and minerals. Some of them include Vitamin B1, B2, B3, B9, B12, C and E as well as minerals like iron, magnesium, phosphorus, potassium, calcium or zinc. The presence of these offer several health benefits such as production of DNA, keeping body’s blood and nerve cells healthy, preventing megaloblastic anaemia, eliminating waste from kidneys, helping in better utilisation and storage of energy by the body and so much more. Meanwhile you may also want to find out, Is bhel puri good for weight loss?

5. Hydrating due to high water content in yogurt.

75% of yogurt content is water and a considerable amount of yogurt is used in making dahi bhalla. Thus, it helps in satiating hydration needs without increasing the calorie content. The lactic acid present in yogurt also acts as a natural moisturiser helping to hydrate and moisturise the skin. This helps you find a positive answer to, is dahi bhalla healthy? 

6. Aids digestion and alleviates digestive issues.

The lactose and probiotics present in the dish helps promote gut-friendly bacteria which supports healthy digestion and prevents the problem of constipation and improves bowel movements. They are also acidic in nature which enhances salivation and aids in digestion. 

7. Can be low in fat if prepared with low-fat yogurt. 

Using low fat yogurt in your dahi bhalla can help increase the protein content of your overall meal without increasing the fat intake. This helps in increasing the good cholesterol which is HDL and reduces blood pressure which is beneficial in elevating the risk of hypertension and heart diseases. The low fat content will also keep the calorie intake low and substantially aid in weight loss. 

Is Dahi Bhalla good for weight loss?

The North Indian delicacy of dahi bhalla is good for weight when made with nutrient-rich ingredients in a healthy manner.  Dahi bhalla can be made healthy when it’s home-cooked and preferably baked instead of fried. The ingredients with added sugar such as sweetened yogurt should be avoided for toppings. The lentils used in dahi bhalla are a great source of protein which helps in reducing ghrelin which is the hunger hormone and also boosts the level of satiety hormones in the body which is leptin. They also help in promoting resting metabolism due to the high thermal effect which fuels burning of calories even when the body is at rest. The yogurt present in the meal is rich in several essential vitamins and minerals along with probiotics which improves gut health and facilitates good digestion. One can include the recipe in their diet in-between the meals or as evening snacks. All of this positively answers, is dahi bhalla healthy and good for weight loss. 

Healthy Recipes of Dahi Bhalla

Below mentioned are some amazing recipes to help you find satisfactory answers to the doubt of, is dahi bhalla healthy.

1. Baked Dahi Bhalla 

Ingredients

• 1 cup urad dal, soaked for 4-6 hours
• 1 teaspoon grated ginger
• 1 teaspoon green chili paste
• 2 cups thick yogurt, whisked
• Salt to taste
• 1/2 teaspoon black salt
• 1/2 teaspoon roasted cumin powder
• 1/2 teaspoon red chili powder
• 1/2 cup tamarind chutney
• 1/2 cup green chutney
• 2 tablespoons chopped coriander leaves
• 2 tablespoons pomegranate seeds (optional)

How to make

1. Drain the soaked urad dal and grind it to a smooth paste using minimal water.
2. Add grated ginger, green chili paste, and salt to the batter. Mix well.
3. Preheat the oven to 180°C (350°F). Grease a muffin tray or a baking tray.
4. Drop small portions of the batter into the greased tray and bake for 15-20 minutes or until golden brown.
5. Follow steps 4-9 from the Classic Dahi Bhalla recipe to complete the dish.

2. Lentil and Spinach Dahi Bhalla

Ingredients

• 1 cup mixed lentils (moong dal and urad dal), soaked for 4-6 hours
• 1 cup spinach, blanched and finely chopped
• 1 teaspoon cumin seeds
• 1 teaspoon grated ginger
• 2 cups thick yogurt, whisked
• Salt to taste
• 1/2 teaspoon black salt
• 1/2 teaspoon roasted cumin powder
• 1/2 teaspoon red chili powder
• 1/2 cup homemade tamarind chutney (without added sugar)
• 1/2 cup green chutney (without added sugar)
• 2 tablespoons chopped coriander leaves
• 2 tablespoons pomegranate seeds (optional)

How to make

1. Drain the soaked lentils and grind them to a smooth paste using minimal water.
2. Add blanched spinach, cumin seeds, grated ginger, and salt to the batter. Mix well.
3. Grease idli plates or any steaming plate. Drop small portions of the batter onto the plates.
4. Steam the batter for 10-15 minutes or until cooked through.
5. Remove and let them cool slightly. Soak the steamed bhallas in warm water for 10 minutes. Squeeze out excess water and set aside.
6. Place the bhallas in a serving dish. Pour the whisked yogurt over them.
7. Sprinkle black salt, roasted cumin powder, and red chili powder.
8. Drizzle homemade tamarind chutney and green chutney over the bhallas.
9. Garnish with chopped coriander leaves and pomegranate seeds.
10. Serve chilled as your healthy snacks for the day. 

3.  Steamed Dahi Bhalla

Ingredients 

• 1 cup urad dal (split black gram), soaked for 4-6 hours
• 1 teaspoon cumin seeds
• 1 teaspoon grated ginger
• 2 cups thick yogurt, whisked
• Salt to taste
• 1/2 teaspoon black salt
• 1/2 teaspoon roasted cumin powder
• 1/2 teaspoon red chili powder
• 1/2 cup homemade tamarind chutney (without added sugar)
• 1/2 cup green chutney (without added sugar)
• 2 tablespoons chopped coriander leaves
• 2 tablespoons pomegranate seeds (optional)

How to make

1. Drain the soaked urad dal and grind it to a smooth paste using minimal water.
2. Add cumin seeds, grated ginger, and salt to the batter. Mix well.
3. Grease idli plates or any steaming plate. Drop small portions of the batter onto the plates.
4. Steam the batter for 10-15 minutes or until cooked through.
5. Remove and let them cool slightly. Soak the steamed bhallas in warm water for 10 minutes. Squeeze out excess water and set aside.
6. Place the bhallas in a serving dish. Pour the whisked yogurt over them.
7. Sprinkle black salt, roasted cumin powder, and red chili powder.
8. Drizzle homemade tamarind chutney and green chutney over the bhallas.
9. Garnish with chopped coriander leaves and pomegranate seeds.
10. Serve chilled.

How to add Dahi Bhalla in diet plan for health benefits?

The beloved Indian snack can be made more delightful and nutritious by integrating it with several other healthy ingredients. Below mentioned are some of the ways to add health benefits of Dahi bhalla in your diet plan-

1. Avoid sugary toppings

While adding the toppings in dahi bhalla, people tend to take a step further and make it more delicious such as sweetened yogurt. However, its important to choose a topping that keeps the calorie content in check and enhances the overall nutritional value and health benefits of dahi bhalla. Sprouts, veggies, fruits or nuts are some of the healthy and tasty choice for toppings. 

2. Bake, Don’t fry

Dahi bhallas are typically deep-fried which can be problematic for one’s health leading to issues of weight gain, high cholesterol and more. Thus, it’s advisable to bake the dish rather than frying them which will help retain the nutrients without adding any calories. 

3. Monitor serving size

Portion control is vital to be followed while consuming any meal. It is better to serve less and consume more only when needed which will prevent overeating and also keep the calories count low. 

4. Use healthy yogurt 

Yogurt is one of the prime ingredients used in making dahi bhalla and thus it should be added carefully. One should always opt for fat free yogurt to keep the calorie amount low. Also, avoid using sweetened yogurt as it can increase the amount of added sugar and lead to the risk of diabetes. 

What is the best time to have Dahi Bhalla for health benefits

The best time to enjoy the health benefits of dahi bhalla is during lunch or as a mid-afternoon snack. This helps in better and efficient digestion of all the nutrients present in the meal. The protein and fiber content also assists in keeping one full for long thus preventing overeating. Having Dahi Bhalla in the afternoon can help sustain energy levels, keep you feeling full, and prevent unhealthy snacking later in the day. Moreover, the cooling effect of yogurt makes it an ideal choice for a refreshing and nutritious meal during the warmer parts of the day.

Expert Review on Is Dahi Bhalla healthy 

Dr. Gaurav Thukran is a certified nutritionist and he suggests that dahi bhalla can be made a part of a healthy snacking option but only when prepared with right ingredients and correct technique. It should be baked instead of deep-fried and the topping should be chosen carefully by eliminating options that have added sugars in them. Use healthier options such as sprouts, mix seeds and nuts or fruits and also the yogurt used in the recipe should also be low-fat. By incorporating these, one can extract health benefits of dahi bhalla such as better gut health, improved digestion, bone and dental health, enhanced metabolism, weight loss and more. 

References

Ganesan, Kumar, and Baojun Xu. 2017. “Polyphenol-Rich Lentils and Their Health Promoting Effects.” NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/.

“Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties.” 2017. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5227968/.

“Yogurt, cultured fermented milk, and health: a systematic review.” 2020. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8579104/. 

FAQs

1. How many calories are in Dahi Bhalla?

A single piece of dahi bhalla [40 g] contains 93 calories, out of which protein is of 4g, carbs content is 13g and 3g of fat. 

2. Is Bhalla chaat healthy?

Bhalla is made up of lentils and yogurt both of which are rich in protein and thus are extremely beneficial in promoting one’s health. The yogurt also contains probiotic which can improve digestion and gut health. This positively concludes the doubt of, is dahi bhalla healthy. 

3. Can I eat Dahi Bhalla at night?

One should avoid consuming dahi during the night as the fiber content can give rise to indigestion, acidity, and heartburn. 

4. Can I eat Dahi Bhalla in diet?

Dahi bhalla has less fat and is also rich in fiber and protein which can help promote satiety, boost metabolism, improve gut health and more. Thus, one can add the meal into their diet.