Love Dosa? Here’s Why It Might Harm Your Health
Few foods are as loved as a hot, crispy dosa paired with tangy chutney and steaming sambar. For many, it is not just a meal but a comforting tradition. However, as delicious as it may be, not everyone can enjoy a dosa without consequences. Being mindful about who should be cautious ensures you can still enjoy this classic dish without compromising your health.
Why does a dosa not suit everyone?
A study in the Journal of Clinical and Diagnostic Research highlighted that dosa made from rice has a high glycemic index, meaning it can cause blood sugar to rise quickly. This makes it less ideal for people with diabetes or those who need to keep their blood sugar under control. In addition, if the batter is over-fermented, it may lead to acidity, bloating, or gas. The high salt content in chutneys and sambar, along with possible allergens in certain batters, can also trigger digestive discomfort in sensitive individuals.
People who should avoid eating dosa
1. Individuals with diabetes: Because dosa is traditionally made with white rice, it has a high glycemic index. This means it can raise blood sugar levels very quickly. For people with diabetes, frequent consumption may worsen sugar fluctuations. Choosing millet-based or whole-grain dosa and controlling portion sizes can help manage these risks.
2. Those with digestive problems: Over-fermented dosa batter often causes acidity, bloating, or gas. People who suffer from gastritis, acid reflux, or sensitive digestion may feel discomfort after eating dosa. Keeping an eye on fermentation time and limiting portion sizes can reduce such issues.
3. People with gluten sensitivity: Although dosa itself is naturally gluten-free, cross-contamination during preparation or additives in ready-made batters may introduce traces of gluten. For people with celiac disease or gluten intolerance, even small amounts can lead to symptoms like stomach upset, rashes, or inflammation.
4. Individuals on a low-sodium diet: Chutneys, sambar, and commercial dosa batters often contain added salt. For people with high blood pressure, kidney problems, or those advised to cut down on sodium, this can be harmful. Preparing low-salt accompaniments at home is a safer alternative.
5. Those with histamine intolerance: Fermented foods, including dosa, contain histamines. People with histamine intolerance may experience headaches, skin rashes, hives, or digestive discomfort after eating dosa. Monitoring your body’s response and limiting intake is important in such cases.
Tips to enjoy dosa safely
Even if you fall into one of the above groups, you may not have to give up dosa entirely. With a few smart adjustments, it can still be part of your diet:
- Use whole grains or millets instead of white rice to lower the glycemic index.
- Keep portion sizes small to better manage blood sugar and calorie intake.
- Prepare chutney and sambar with less salt to reduce sodium load.
- Avoid over-fermentation of the batter to prevent acidity and bloating.
- Always check ready-made batter labels for preservatives, excess salt, or hidden gluten.
Conclusion
Dosa is a much-loved South Indian staple that brings comfort and flavour to the table. Yet, it is important to know that some people should avoid eating dosa or, at the very least, eat it in moderation with healthier modifications. By making mindful choices such as switching to millet-based versions or cutting down on sodium, you can continue to enjoy dosa safely without putting your health at risk.
Source: Inputs from various media Sources
I’m a pharmacist with a strong background in health sciences. I hold a BSc from Delhi University and a pharmacy degree from PDM University. I write articles and daily health news while interviewing doctors to bring you the latest insights. In my free time, you’ll find me at the gym or lost in a sci-fi novel.
- Health News and Updates,People Forum
- 20 September 2025
- 20:00
