Benefits Of Eating Kerala Puttu

Health Benefits of Eating Kerala Puttu

Kerala Puttu, a traditional South Indian delicacy, has been a staple in the diet of the people of Kerala for generations. This steamed, cylindrical rice cake, often served with an array of side dishes, is not just a delectable treat for the taste buds but also offers a range of health benefits. From being gluten-free and low in fat to providing essential nutrients, Kerala Puttu has earned its place as a beloved and nutritious dish. In a restaurant, you will see a lot of food items on the Menu. Have a look at why Puttu eating is beneficial.

  1. Gluten-Free Goodness:

One of the most significant benefits of Kerala Puttu is that it is entirely gluten-free. Gluten is a protein found in wheat, barley, and rye, which can cause digestive discomfort and other health issues in some people. Kerala Puttu, made primarily from rice flour, is a safe and delicious alternative for those looking to avoid gluten.

  1. Low in Fat:

Kerala Puttu is a low-fat food, making it a heart-healthy choice. The primary ingredient, rice flour, is naturally low in fat, which can help in maintaining a healthy weight and reducing the risk of cardiovascular diseases. Combined with the right choice of accompaniments, such as vegetables, lean proteins, and yogurt, Kerala Puttu can be part of a balanced, low-fat meal.

  1. Good Source of Carbohydrates:

Kerala Puttu is a rich source of carbohydrates, especially complex carbohydrates, which release energy gradually and help maintain steady blood sugar levels. It’s an excellent choice for those who need an energy boost, whether they are starting their day with a wholesome breakfast or refuelling after a workout.

  1. Dietary Fiber for Digestive Health:

Kerala Puttu contains dietary fibre, which is beneficial for digestion. Fiber aids in promoting regular bowel movements, and also in preventing constipation, as well as highly supporting a healthy gut. Additionally, it can contribute to a feeling of fullness, which may help control appetite and prevent overeating.

  1. Nutrient-Rich:

Though rice is the primary ingredient, Kerala Puttu is typically prepared with a combination of ingredients that make it nutrient-rich. Grated coconut, for example, is often added to enhance flavor and provide essential nutrients like vitamins and minerals. Coconut is a good source of vitamins C and E, as well as various B vitamins. These nutrients play a crucial role in maintaining overall health.

  1. Protein Boost:

While Kerala Puttu is not a significant source of protein on its own, it can be paired with protein-rich accompaniments such as chickpea curry, egg roast, or fish curry. These combinations provide a balanced meal that supplies the necessary protein to support muscle health and overall well-being.

  1. Supports a Balanced Diet:

Kerala Puttu is a versatile dish that can be paired with various side dishes, allowing for a balanced meal. Whether it’s served with vegetable stir-fries, chutneys, lentil curries, or seafood, you can customize your Kerala Puttu meal to meet your dietary preferences and nutritional needs.

  1. Rich in Essential Micronutrients:

Kerala Puttu can be made with fortified rice flour, which means it’s enriched with essential vitamins and minerals. These fortifications, including iron and B vitamins, can help prevent nutrient deficiencies, making it a wholesome addition to your diet.

  1. Natural and Minimally Processed:

The preparation of Kerala Puttu involves minimal processing. The traditional method of making Kerala Puttu involves steaming, ensuring that the nutrients in the ingredients are preserved. This is in contrast to many processed foods that may contain additives and preservatives. The natural preparation of Kerala Puttu contributes to its overall health benefits.

  1. Satiety and Weight Management:

Kerala Puttu, when consumed with the right combination of side dishes, can be highly satiating. The feeling of fullness it provides can help prevent overeating and contribute to weight management. By promoting satiety and preventing excessive calorie intake, Kerala Puttu can be a valuable addition to a weight loss or weight maintenance plan.


Kerala Puttu is more than just a delightful culinary experience; it offers a myriad of health benefits. From being gluten-free and low in fat to providing essential nutrients and promoting digestive health, this traditional South Indian dish is a nutritious choice. Whether you enjoy it for breakfast, lunch, or dinner, Kerala Puttu can be a wholesome addition to your diet when prepared with the right accompaniments. So, savor the taste and reap the health benefits of this beloved South Indian delicacy.

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