Introduction:

Different Types of Idli with low GI is a famous South Indian dish. It has gained popularity across the globe in the recent years. It is a steamed rice cake that is made with a fermented batter of rice and lentils. Idli is not only delicious but also considered a healthy option for breakfast or snack due to its low glycemic index (GI).

Glycemic index (GI) is a measure of how quickly a food taken by you increases your blood sugar levels. Foods with a low GI value are getting digested slowly and also absorbed by the body slowly . Thus causing a gradual and steady rise in blood sugar levels. But, high GI foods cause a rapid increase in blood sugar levels. Consuming low GI foods helps regulate blood sugar levels, which is especially important for individuals with diabetes.

There are several types of idli with a low GI that are nutritious and delicious. In this article, we will explore some of the most popular low GI idli options.

1. What are Idlies?

South indian idli: Idlies are steamed rice cake that originates from the southern regions of India. It is made from a fermented batter consisting of rice and urad dal (split black lentils). This soft and fluffy delicacy is often served with chutney or sambar, a lentil-based vegetable stew. First, let us discuss with Types of Idli with low GI and then with few Types of Idli with medium GI.

2. Classic Idli: The Traditional Delight

The classic idli is the epitome of simplicity and taste. It is made by soaking rice and urad dal, grinding them into a smooth paste, and fermenting the batter overnight. The fermented batter is then poured into idli molds and steamed until cooked. The result is a spongy and flavorful idli that melts in your mouth.

3. Ragi Idli recipe: A Calcium and Protein Rich Option

Ragi, also known as finger millet, is a nutritious grain commonly consumed in South India. It is a rich source of calcium, iron, and protein, and has a low GI value. Ragi idlis are made by replacing a portion of the rice in the idli batter with ragi flour. By this way you not only add nutritional value of the idlis but also bring down the GI value of the food you eat.

4. Vegetable Idli: veg idli recipe

Vegetable idlis are a wholesome and nutritious version of the classic idli. Finely chopped vegetables like carrots, peas, and bell peppers are added to the idli batter, enhancing its taste, texture, and nutritional value. These vibrant idlis are not only visually appealing but also provide an additional dose of vitamins and fiber.

5. Oats Idli recipe: one of the Types of Idli with low GI

For health-conscious individuals, oats idli offers a nutritious twist to the traditional recipe. Rolled oats are ground into a fine powder and mixed with rice and urad dal batter. Oats add a nutty flavor and increase the fiber content, making these idlis a great choice for those aiming for a balanced diet.

6. Quinoa Idli: A Gluten-Free Option

Quinoa idli caters to individuals following a gluten-free diet or looking for a protein-rich alternative. It is a pseudo cereal known for its high protein content, is soaked, ground, and combined with urad dal to create a batter similar to the classic idli. These idlis are light, fluffy, and packed with essential amino acids, making them a nutritious choice.

7. Millet Idli recipe: millet idli dosa batter

Millet idli showcases the use of ancient grains like foxtail millet, finger millet (ragi), or pearl millet (bajra). These millets are soaked, ground, and mixed with urad dal to create a wholesome batter. Millet idlis are not only gluten-free but also rich in nutrients like fiber, magnesium, and antioxidants.

8. Brown Rice Idli: A Wholesome Choice

Brown rice idli is a healthier alternative to the traditional idli as it retains the bran and germ layers of the rice. The brown rice is soaked, ground, and combined with urad dal to create a nutritious batter. These idlis have a slightly nutty flavor and are a good source of dietary fiber, vitamins, and minerals.

9. Multigrain Idli is one of the Types of Idli with low GI

Multigrain idli combines the goodness of various grains and lentils, offering a powerhouse of nutrition. The batter is prepared by blending a mixture of rice, urad dal, and other grains like barley, corn, or wheat. These idlis provide a balanced combination of carbohydrates, proteins, and essential nutrients.

10. Cornmeal Idli: A Unique Corn Flavor

Cornmeal idli offers a distinct corn flavor and a vibrant yellow color. It is also known as maize flour, is combined with rice and urad dal to create a batter that results in idlis with a slightly coarse texture. These idlis pair well with spicy chutneys and are a favorite among corn lovers.

11. Barnyard Millet Idli: Gluten-Free and Nutritious

Barnyard millet idli is another gluten-free option that incorporates the goodness of barnyard millet. The millet is soaked, ground, and mixed with urad dal to create a nutritious batter. Barnyard millet idlis are rich in fiber, minerals, and antioxidants, making them a healthy choice.

12. Buckwheat Idli: Wholesome and Energizing

This type of idli is a wholesome and energizing variation that utilizes buckwheat flour. Buckwheat, despite its name, is not a type of wheat and is naturally gluten-free. The flour is combined with urad dal to create a batter that yields soft and nutty-flavored idlis. It is a great option for those with gluten intolerance or seeking alternative grains.

13. Ghee Podi Idli recipe: idli podi recipe

It is a flavorful and aromatic dish where idlis have coating with a mixture of ghee (clarified butter) and podi (spice powder). First you cook the idli and then toss in the ghee podi mixture, which is typically made from a combination of roasted lentils, spices, and dried red chilies. This dish adds a delightful twist to the regular idli and is perfect for those who enjoy a spicy kick in their food.

Idli with medium Glycemic index

1. Instant Idli Mix: Convenience on the Go

Instant idli mix is a convenient option for those who want to enjoy idlis without the hassle of preparation. These pre-packaged mixes contain pre-mixed flours, spices, and leavening agents. Just by adding water or yogurt, you can create quick and delicious idlis within minutes.

2. Poha Idli: Flattened Rice Magic

Poha idli, also known as aval idli, is a popular variation from the state of Karnataka. Flattened rice (poha) is soaked, ground, and mixed with rice and urad dal to create a unique idli batter. Poha adds a delicate texture to the idlis and imparts a subtle sweetness to the overall flavor.

3. Rava Idli or Suji idli: suji ki idli

Rava idli is a variation of the traditional idli where the rice batter is replaced with semolina (rava). This quick and easy alternative does not require fermentation, making it ideal for those looking for instant gratification. The semolina batter is mixed with yogurt and a dash of eno fruit salt, giving rise to light and fluffy idlis.

15. Coconut chutney for idli:

Coconut chutney is an essential part of enjoying idlis to the fullest. Its creamy texture, mild spiciness, and refreshing coconut flavor create a delightful harmony with the idlis. Whether you prefer the classic version or one of the variations, coconut chutney adds a burst of taste that takes your idli experience to a whole new level.

So, the next time you indulge in a plate of idlis, don’t forget to savor the goodness of coconut chutney alongside. Its flavorsome presence will surely tantalize your taste buds and make your idli meal even more memorable.

16. Idli Milagai Podi recipe: A Spicy Powder to Elevate Your Idli Experience

Idli milagai podi, also known as idli podi or gunpowder, is a flavorful and spicy powder that adds an extra punch to your idlis. Made with a blend of roasted lentils, spices, and herbs, idli milagai podi is a popular condiment in South Indian cuisine.

Idli milagai podi is a must-try for spice lovers and those who enjoy adding an extra layer of flavor to their idlis. Its fiery taste, combined with the earthy aroma of roasted lentils and spices, elevates the humble idli to a whole new level. Whether you prefer a dry coating, a spicy dip, or a tangy chutney, idli milagai podi offers versatility and a burst of flavors that will tantalize your taste buds.

So, the next time you savor a plate of idlis, make sure to have idli milagai podi by your side. Its spicy allure will take your idli experience to new heights and leave you craving for more.

17. Idli Maavu Or Idli batter: The Key to Perfectly Fluffy Idlis

It is also known as idli batter and is the essential ingredient that forms the base of the beloved South Indian delicacy, idli. It is a fermented batter made primarily from rice and urad dal (split black gram). Idli maavu is the secret behind achieving soft, fluffy, and spongy idlis. In this section, we will delve into the ingredients, preparation method, and the art of making idli maavu.

Ingredients for Idli Maavu: idli batter recipe

To make idli maavu, you will need the following ingredients:

• Parboiled rice or idli rice: 4 cups
• Urad dal (split black gram): 1 cup
• Fenugreek seeds: 1 teaspoon
• Salt: to taste
• Water: as needed for soaking and grinding

Idli cooking: Idli preparation method

Follow these steps to prepare the perfect home made idli:

• Rinse the rice and urad dal separately a few times under running water to remove any impurities.
• In a large bowl, soak the rice and fenugreek seeds together in water for about 4-5 hours. In a separate bowl, soak the urad dal for the same duration.
• Drain the water from both the rice and urad dal.
• In a blender or wet grinder, grind the soaked urad dal to a smooth and fluffy consistency. Add water as needed during the grinding process. The batter should be airy and light.
• Transfer the urad dal batter to a large container.
• Next, grind the soaked rice until it reaches a smooth and slightly coarse texture. Add water as needed. The rice batter should be thick and creamy.
• Combine the rice batter with the urad dal batter in the container.
• Add salt to the batter and mix well. The salt helps in the fermentation process and enhances the taste.
• Cover the container with a clean cloth or lid and let the batter ferment in a warm place for approximately 8-10 hours or overnight. During fermentation, the batter will rise and become slightly fluffy.
• After fermentation, gently mix the batter to incorporate any settled particles.

Making idli: Home made idli

• Your idli maavu is now ready to be used for making delicious idlis!
• Once the batter is fermented, gently stir it.
• Grease the idli molds with a little oil.
• Pour the batter into the molds, filling each about 3/4 full.
• Place the idli molds in a steamer or idli cooker.
• Steam the idlis for about 10-12 minutes on medium heat, or until a toothpick inserted comes out clean.

Serving Home made idli:

• Carefully remove the idli molds from the steamer and let them cool for a minute.
• Use a spoon to gently remove the idlis from the molds.
• Serve hot idlis with chutney, sambar, or any preferred accompaniment.

18. Idli nutritional value

Here is a comparison of the approximate nutritional value of different idli varieties per serving:

Idli Variety	Calories	Carbohydrates (g)	Protein (g)	Fat (g)	Fiber (g)
Classic Idli	39	8	2	0.2	1
Rava Idli	130	22	3	3.5	2
Vegetable Idli	60	12	2	0.7	2
Oats Idli	65	11	2	1.4	2.5
Quinoa Idli	70	12	3	1.5	2.5
Millet Idli	110	24	3	1.3	3
Brown Rice Idli	50	10	2	0.5	1.5
Multigrain Idli	60	12	2.5	0.8	2.5
Instant Idli Mix	120	25	2	1	2
Poha Idli	70	14	2	0.5	1.5
Cornmeal Idli	100	20	2.5	1	1.5
Barnyard Millet Idli	120	24	3	1.5	2.5
Buckwheat Idli	100	20	2.5	1	2

Note: Nutritional values may vary slightly depending on the specific recipe and ingredients used.

19. Glycemic Index of Idli Varieties

The glycemic index (GI) indicates how quickly a food item raises blood sugar levels. Idlis, in general, have a low glycemic index, making them suitable for individuals aiming to control blood sugar levels. Here are the approximate glycemic index values for different idli varieties:

Idli Variety	Glycemic Index
Classic Idli	55
Rava Idli	65
Vegetable Idli	55
Oats Idli	55
Quinoa Idli	53
Millet Idli	50
Brown Rice Idli	50
Multigrain Idli	45
Instant Idli Mix	65
Poha Idli	65
Cornmeal Idli	50
Barnyard Millet Idli	50
Buckwheat Idli	50

20. Micro Nutrients Comparison

Micro nutrients are essential vitamins and minerals that our bodies require in small quantities. Here is a comparison of the micro nutrient content in different idli varieties:

Micro Nutrients (per serving)	Classic Idli	Rava Idli	Vegetable Idli	Oats Idli	Quinoa Idli
Calcium (mg)	8	20	15	20	25
Iron (mg)	1	1.5	1	1.2	1.5
Magnesium (mg)	12	25	18	22	30
Phosphorus (mg)	22	35	25	30	40
Potassium (mg)	40	50	45	50	60
B1 Vitamin (Thiamine) (mg)	0.04	0.06	0.05	0.05	0.07
B2 Vitamin (Riboflavin) (mg)	0.05	0.08	0.06	0.07	0.1
B3 Vitamin (Niacin) (mg)	0.4	0.6	0.5	0.5	0.8
B9 Vitamin (Folate) (mcg)	4	5	6	8	10
Vitamin C (mg)	0	0	2	0	1
Vitamin E (mg)	0.1	0.2	0.1	0.2	0.3

Note: The values mentioned above are approximate and may vary depending on the specific ingredients used and preparation methods. From the above table, you can see that Quinoa idli is the best.

21. Conclusion

In conclusion, the world of idlis offers a wide array of flavors, textures, and nutritional benefits. From the classic fermented idli to gluten-free alternatives and innovative variations, there is an idli for every palate and dietary preference. These steamed delights are not only delicious but also provide essential nutrients, including carbohydrates, proteins, vitamins, and minerals. So, explore the diverse types of idlis and savor their unique goodness on your culinary journey.

FAQs (Frequently Asked Questions)

Are idlis suitable for individuals on a weight loss diet?

A1: Yes, idlis can be a part of a weight loss diet as they are low in calories and fat. However, portion control and the type of idli batter used are essential factors to consider.

Can I make idlis without fermentation?

A2: Yes, certain idli variations like rava idli and instant idli mix do not require fermentation. They offer a quick and convenient option for idli preparation.

Are idlis gluten-free?

A3: Traditional idlis made with rice and urad dal are gluten-free. However, it’s important to check the ingredients and preparation methods of specialized idlis to ensure they are gluten-free.

Can I freeze idli batter for later use?

A4: Yes, you can freeze idli batter for a few days. Make sure to thaw it before use and adjust the consistency if needed.

How can I enhance the flavor of idlis?

A5: You can enhance the flavor of idlis by serving them with various chutneys, sambar, or a side of coconut chutney. Additionally, adding spices and herbs to the batter can provide unique flavors.

Idli is good for diabetes?

Yes, idli can be a good option for people with diabetes. Idli is made from a combination of rice and lentils, which provides a balanced source of carbohydrates and protein. The fermentation process also contributes to a lower glycemic index, helping to prevent rapid spikes in blood sugar levels.