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.
Calories & Nutrition: Puttu (1 cylinder)
- 45g
- Carbs
- 2g
- Sugars
- 3g
- Fiber
- 5g
- Protein
- 6g
- Fat
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.
Puttu and blood sugar: common questions
Answers per serving (1 cylinder).
In English
What is the glycemic index of Puttu?
Puttu has a glycemic index of 65, which is classified as Medium GI.
Does Puttu increase blood sugar?
Puttu has a medium glycemic index (65), so it raises blood sugar moderately. It is best eaten in small portions, paired with protein or fiber, if you are watching your blood sugar.
Is Puttu good for sugar patients (diabetics)?
Puttu has a medium GI (65). People with diabetes can include it in moderation, ideally paired with protein or fiber to slow the glucose rise.
What is the glycemic load of Puttu?
Puttu has a glycemic load of 29 per serving (1 cylinder).
Hindi mein
Puttu ka sugar (GI) kitna hota hai?
Puttu ka glycemic index (GI) 65 hai, jo madhyam (medium) mana jata hai. Ek serving (1 cylinder) ka glycemic load (GL) 29 hai, aur isme lagbhag 2g sugar aur 45g carbohydrate hota hai.
Kya puttu khane se sugar badhti hai?
Haan, thoda. Puttu ka GI 65 hai, isliye yeh blood sugar ko madhyam gati se badhata hai. Chhoti portion lein aur dal, sabzi ya dahi ke saath khayein.
Kya sugar ke mareez puttu kha sakte hain?
Haan, lekin thodi matra mein. Puttu ko protein ya fiber wale khane ke saath khayein taaki sugar dheere badhe.
Puttu mein kitni calorie hoti hai?
Ek serving (1 cylinder) puttu mein lagbhag 250 calorie hoti hain, saath mein 45g carbohydrate, 5g protein aur 3g fiber.
Lower-GI Alternatives
Try these instead for better blood sugar control
GI 68· MediumIdiyappam (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.
GI 69· MediumAppam
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.
GI 55· LowRed 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.