The Right Way to Eat Puttu: Balancing Carbs and Protein for Better Health

Medically reviewed by: Dr. Tom Babu, Consultant Diabetologist & Endocrinologist - Written by Riya Yacob - Updated on 22/10/2025

For most Malayalis, puttu is a comforting, steamy breakfast. This steamed rice cake, usually made from ground rice flour and grated coconut, holds a special place in the breakfast tables of Kerala. However, when managing conditions like diabetes or simply striving for better overall wellness, it is essential to know how to enjoy our cultural favourites in a way that truly nourishes our bodies.

Even puttu, in its most wholesome forms, such as millet puttu, is mainly a carbohydrate. And while carbohydrates are essential for energy, it's how we combine puttu with other protein-rich food items and consider balanced nutrition.

Nutritionist Advice for Healthy Eating

The glycemic index measures how quickly a carbohydrate-containing food raises blood glucose levels. Foods with a high GI cause a rapid spike, followed by a quick drop, which can leave you feeling hungry sooner and contribute to blood sugar spike.

A common mistake many make is pairing puttu, which is already a carbohydrate, with fruits like bananas, says Neetha Pratheep, Sr. Consultant - Nutrition & Dietetics at Silverline Hospital. The consumption of fruits directly with a carb-heavy meal may increase the overall glycemic load, and blood sugar levels will rise more quickly.

The key to enjoying puttu in a health-conscious way, and to effectively decrease its glycemic impact, lies in pairing it smartly with protein-rich foods. Protein slows down the digestion and absorption of carbohydrates, resulting in a more sustained release of glucose into the bloodstream. This helps in:

• Stabilizing Blood Sugar
• Increasing Satiety
• Providing Essential Nutrients

So, while the aroma of puttu steaming away is irresistible, let's explore the nutritionist's advice for healthy eating that allows us to savour it guilt-free, transforming it into a complete, balanced meal.

The Best Combinations with Puttu

The following are some of the top recommended protein pairings for puttu to ensure a nutritious meal:

• Cherupayaru (Green Gram) Curry:

DO you know the combination of puttu with green gram benefits? Green gram is an excellent source of plant-based protein, dietary fiber, vitamins (especially B vitamins), and minerals like iron, magnesium, and potassium. The fiber in green gram further aids in slowing digestion, and improves the blood sugar stabilizing effect.

• Kadala (Black Chickpeas) Curry

Kadala curry is another beloved pair to puttu, and it's one of the best choices for those seeking a protein-rich, hearty meal. Black chickpeas are packed with protein, complex carbohydrates, and an impressive amount of fiber. They are also rich in iron, folate, and manganese.

Similar to green gram, the high protein and fiber content of kadala curry effectively slows down carbohydrate absorption from the puttu. This leads to steady blood sugar levels and lasting satiety.

• Egg Curry

For those who consume eggs, an egg curry offers a complete protein source that pairs beautifully with puttu. 

Eggs are considered a "complete" protein, and they contain all nine essential amino acids. They are also a good source of vitamins D and B12, choline, and selenium. This combination is mainly beneficial for muscle health and provides sustained energy.

• Nutrition Tips for Puttu

Apart from these specific food combinations, here are some more nutrition tips for puttu:

• Excessive consumption of even healthy foods can do harm, so be mindful of how much puttu you serve yourself.
• While all puttu contains carbs, choosing millet-based puttu can offer more fiber and a lower glycemic impact compared to plain white rice puttu. It also introduces a wider spectrum of nutrients.
• While fresh coconut adds flavour, it's also high in saturated fat. Use fresh coconut in moderation, especially in curries.
• Drink water before, during, and after meals to help digestion.
• Adding a side of non-starchy vegetables boosts fiber and nutrient intake without increasing the calorie count.

By thoughtfully combining puttu with protein-rich dishes like cherupayaru, kadala, or egg curry, we transform a simple breakfast into a nutritionally balanced meal. As a result, we can enjoy culinary traditions and make better health choices, promote stable blood sugar levels as well as sustained energy levels.

At Silverline Hospital, our expert team is dedicated to guiding you towards a healthier life. If you are seeking personalized advice on managing diabetes, improving your diet, or have concerns about your health, visit us for comprehensive care and specialized diabetes treatment. 

Frequently Asked Questions (FAQs)

• Is puttu good for weight loss?

A: Puttu can be part of a weight-loss diet if portion sizes are controlled and it's paired with plenty of protein and fiber. 

• Can diabetic patients eat puttu?

A: Yes, diabetic patients can eat puttu, but with caution and strategic pairing. 

• What is the benefit of puttu with green gram?

A: The combination of puttu with green gram (cherupayaru) is highly beneficial. Green gram is rich in protein and dietary fiber, which slows down the digestion of carbohydrates from the puttu. This helps to stabilize blood sugar levels as well as increase satiety.

• Q: Is puttu high in calories?

A: The calorie content of puttu depends on its size and ingredients. While rice puttu provides calories from carbohydrates, the addition of excessive coconut or rich, oily curries can increase the total calorie count. Portion control and healthier pairings are very important to managing calorie intake.