Puttu
पुट्टू · పుట్టు
A Kerala breakfast of steamed cylinders of ground rice layered with grated coconut, usually eaten with kadala curry or banana. Rice-flour based, so its GI is moderate.
Nutrition per Serving
Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.
Tips to Manage Blood Sugar
Make puttu with red rice or ragi flour instead of white rice flour, and pair with protein-rich kadala (black chana) curry to lower the glycemic load.
Lower-GI Alternatives
Try these instead for better blood sugar control
Idiyappam (String Hoppers)
इडियप्पम · ఇడియప్పం
Steamed rice-flour noodles pressed into delicate nests (string hoppers / nool puttu), a staple breakfast in Kerala and Tamil Nadu. Made from refined rice flour, giving it a medium-high GI.
Appam
अप्पम · అప్పం
A soft, lacy fermented hopper from Kerala made with rice batter and coconut, with a fluffy centre and crisp edges. Fermentation moderates the GI but the refined rice base keeps it in the medium-high range.
Red Rice (Matta / Kerala Rosematta, Cooked)
लाल चावल · ఎర్ర బియ్యం
A parboiled unpolished rice from Kerala with a reddish bran layer rich in fiber, antioxidants and minerals. Lower GI than white rice due to retained bran and parboiling.