How many calories does one Unni Appam have?

One Unni Appam gives 96 calories. Out of which carbohydrates comprise 45 calories, proteins account for 3 calories and remaining calories come from fat which is 48 calories.  One Unni Appam provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Unni Appam. This is a non fried version of UnniAppam.  

Is Unni Appam healthy? 

No, Unni Appam is not healthy. Made from rice, jaggery, bananas, coconut and cardamom powder. 

Let's understand the ingredients. 

What's good.

Banana : Banana is high in potassium. Potassium helps normalize the heartbeat and regulates the body's water balance. Bananas have low sodium content and high potassium content, and contribute for making it an ideal fruit for hypertensives. See the 7 incredible benefits of banana. 

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

What's bad?

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

Jaggery (Gur) : When compared to sugar, which provides only empty calories, jaggery is considered to be a superior natural sweetener. Sugar is definitely one of the causes of many chronic diseases, but jaggery too needs to be consumed in moderate amounts. What you would consume is just about a tbsp (18 g) or a tsp (6 g). While those with heart diseases and weight loss can have a dessert made with this quantity of jaggery occasionally as an option to refined sugar, but diabetics need to avoid this sweetener too as it can spike blood sugar levels instantly. Read is jaggery healthy for complete details.  

Can diabetics, heart patients and over weight individuals have UnniAppam ?

No, there is usage of rice and jaggery and that is loaded with simple carbohydrates and no fiber. 

What is a healthier Indian dessert option ?

Make oats and mixed nuts ladoo recipe which is sweetened by jaggery,  oats and dates kheer and anjeer and mixed nuts barfi, dates and nut coconut balls sweetened by dates and zero sugar used,  and healthy fig ice cream (not for diabetics).

अंजीर एण्ड मिक्स्ड नट बर्फी - Anjeer and Mixed Nut Barfi

Can healthy individuals have UnniAppam?

Not recommended as its not part of a healthy lifestyle with junk calories.

How to burn 96 calories that come from Unni Appam?

Walking (6 kmph) = 29 mins

Running (11 kmph) = 10 mins

Cycling (30 kmph) = 13 mins       

Swimming (2 kmph) = 16 mins

Note: These values are approximate and calorie burning differs in each individual.