Dosa Day 2026: Healthy breakfast or hidden carbs? Mumbai dieticians tell you

Mumbaikars love their South Indian food and donrsquot think twice about enjoying delicacies such as dosa idli and medu vada among other dishes because it is not only quick to eat but also filling and ideal for life on the moveWhile the city has boasted of Matunga which houses some of the most popular South Indian restaurants therersquos a change simmering in Bandra which has made people fall in love with dosa all over again and even reignite the flame for the delicacy for many at a time when Rameshwaram Cafeacute is opening in Churchgate any day nowCoincidentally World Dosa Day is observed on March 3 every year to celebrate the dish While you donrsquot need to give dosa lovers a reason to enjoy the simple yet delicious dish it reminds us about the variety that Indian food provides from the north to south India There is a growing interest among people to eat healthy and that makes us question if the dosa is healthy or notAmreen Sheikh who is the chief dietician at KIMS Hospitals in Thane explains Dosa can be considered a comfort food but itrsquos also a healthy choice if itrsquos made and consumed in the right manner The fermented component of dosa makes it a good option for people of all age groupsAhead of World Dosa Day midday spoke to Sheikh and Fauziya Ansari who is the dietitian at Apollo Spectra in Tardeo to highlight lesserknown aspects of consuming the South Indian dish They not only highlight its nutrition content but also bust myths to help people understand the food they eat betterAre dosas healthy What are their benefits Does it differ by genderSheikh Yes dosas can be a healthy meal They are light on the stomach easy to digest and provide steady energy The fermentation process enhances the gut and the bodyrsquos ability to absorb nutrients Both men and women will benefit equally Women may derive extra benefit if dosas are eaten with ironrich fillings such as spinach or lentils while men may derive benefit from the sustained release of energyAnsari Dosas can be a healthy option when made traditionally using fermented rice and urad dal batter The fermentation process can help to improve digestion supports gut health They provide energy from complex carbohydrates and plantbased protein and when paired with sambar they tend to add fibre and iron to the meal The health benefits are the same for men and women Dosa helps to maintain good energy levels and digestion However portion size and the type of fillings used such as ghee butter paneer or cheese should be adjusted based on individual health needs and fitness goalsWhat are dosas made of and what is their nutritional valueSheikh Traditional dosa batter is made from rice and urad dal Rice provides carbohydrates for energy while urad dal adds protein iron and some fibre Fermentation increases vitamin B levels and improves digestion One plain dosa gives energy small amounts of protein and minimal fat if cooked with limited oilAnsari A traditional dosa is made from fermented rice and urad dal black gram batter sometimes with a little salt and fenugreek It contains carbohydrates for energy moderate plantbased protein small amounts of fibre and B vitamins because of the fermentation When served with sambar and chutney it also adds protein iron calcium healthy fats and additional fibre making it a more balanced meal Have chutney in small quantities and sambar in large quantitiesIs fermented food stale What are common myths about dosaSheikh Fermented food is not stale it is biologically active and healthy Fermentation promotes the growth of healthy bacteria which is healthy for the stomach The next myth is that dosa leads to weight gain Weight gain is more dependent on the quantity and excess oil or butter not the dosa Plain dosa with proper meals can be included in a healthy dietAnsari Here are some myths and the realityMyth 1 Fermented food equals to stale or spoiled foodFact It is important to know that fermentation improves digestion and aids in nutrient absorption Dosa batter ferments safely and carries gutfriendly bacteria Hence it is not stale food and will not cause any health issuesMyth 2 Dosas are unhealthy as they are loaded with riceFact While dosas contain rice they are also balanced with proteinrich urad dal This combination can help the person to stay energised ease digestion and feel lighter So dosa is not an unhealthy optionMyth 3 Dosas mean weight gainFact Understand that plain dosas contains low amount of fat Weight gain is seen when excessive ghee butter cheese or heavy fillings are used while preparing the dosa Portion control and healthy additions such as paneer vegetables make dosas a nutritious option without harming your waistlineHow many dosas are to be consumed and what should one rememberSheikh Eating 12 medium dosas in a meal are acceptable for most adults Having dosa with proteinrich sambar and fibrerich chutney makes it a balanced mealAnsari Usually 1ndash2 mediumsized plain dosas can be eaten at one time by a person Donrsquot literally go overboard on the dosas Opt for plain or lightly prepared dosas instead of Chinese butter or cheeseloaded versions and pair them with sambar for added protein and fibre Refrain from using excessive oil and ghee in the dosa as that can increase the calorie count The dosa should include vegetables like onion tomato green peas capsicum carrot and beetroot to make it healthier for consumptionWho should limit or avoid dosa Are there disadvantagesSheikh People with uncontrolled diabetes should watch portion size as dosa contains carbohydrates Those sensitive to fermented foods may notice acidity The main concern is excess oil butter or heavy fillings which increase calorie loadAnsari People with obesity or those on very lowcarb diets should limit regular ricebased dosas This is because they are high in carbohydrates and can raise blood sugar People with kidney problems should monitor portion sizes because of the potassium and protein intake from dalbased batter and sambar Eat dosa once a month without adding excessive oil butter or heavy fillings which can add extra calories and impact wellbeingHow can dosas be made healthier and more interestingSheikh Using millet oats or ragi in the dough will increase the fibre and mineral levels Adding stuffing like paneer sprouts or vegetables will enhance the protein and nutritional value Preparing it in a nonstick pan with less oil will keep it light and retain the tasteAnsari Now people are into healthy eating and look for different variations and combinations Dosas can be made more nutritious and interesting by choosing healthier grains and adding vegetables or proteinrich fillings So when it comes to interesting recipes Ragi Vegetable Dosa can be prepared by mixing ragi flour with fermented urad dal batter adding grated carrots chopped spinach onions and even a little jeera Spread it thin on a hot pan with minimal oil and serve with sambar Itrsquos tasty and this version is rich in calcium fibre and iron making it ideal for better digestion and sustained energyThe other one is Moong Dal Protein Dosa It can be made by soaking and grinding yellow moong dal with ginger green chilli and a pinch of turmeric This batter does not require long fermentation and is high in plantbased protein Cook it with very little oil and fill it with sauteacuteed vegetables like carrots onions or paneer for a balanced wholesome meal that supports muscle health and keeps you full longerDonrsquot forget to try out oats and Spinach Dosa It can be prepared by blending oats powder with a little rice flour curd chopped spinach and spices to form a smooth batter Cook it with minimal oil It keeps your stomach full longer time and helps avoid weight gain