Poha, or flattened rice or beaten rice, can be a healthy addition to a wholesome meal plan. Packed with a treasure trove of vitamins, antioxidants and minerals, this humble whole grain can help you trim down and meet your weight loss goals. So, if you want to shed some extra kilos without sacrificing taste, poha is your perfect bet.
Poha is known by several common vernacular names: Chuda in Odisha, Aval in Tamil, and Avalakki in Kannada. Poha serves as a versatile breakfast item, as it has variations in its recipe in different states, ranging from sweet to tangy to spicy. No matter which style you relish poha, it will tantalize your taste buds.
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Here's how poha can support weight loss, its health benefits, ways to add it to your diet, and potential side effects:
Nutritional Value of Poha (1 cup, 100g approximately)
Calories: 110
Protein: 2g
Fat: 1g
Carbohydrates: 24g
Dietary Fiber: 1g
Sugars: 0g
Iron: 15% of the Daily Value (DV)
Vitamin C: 15% of the DV
Vitamin A: 0% of the DV
Calcium: 0% of the DV
*Source: Database of the U.S.D.A (United States Department Of Agriculture)
Health Benefits Of Poha
Rich In Iron
Poha is a good source of iron, which is essential for forming haemoglobin and oxygen transport in the body. Sufficient iron uptake can pump iron reserves, ease symptoms and avert iron deficiency anaemia.
Good Source Of Carbohydrates
Poha provides carbohydrates, the primary energy source for the body. The complex carbohydrates in poha delays gastric emptying time, thus providing a steady release of fuel and helping to regulate stable blood sugar levels.
Low In Calories
Poha is relatively low in calories, making it a good option for those looking to manage their weight. It can be a filling and satisfying meal packed with nutrition without adding excess calories.
Gluten-Free
Poha is naturally gluten-free, making it a preferable choice of grain for those with gluten intolerance or celiac disease.
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Easy to Digest
Though it contains ample reserves of fibre, poha is easy to digest, making it a good option for breakfast or snacks, especially for those with digestive issues.
Rich In Vitamin C
Poha contains vitamin C, an antioxidant that helps shield cells from oxidative damage and supports the immune system.
Versatile
Poha can be easily customized with various spices, vegetables, and proteins to create a nutritious and flavourful meal.
How Poha Helps in Weight Loss?
Low in Calories: Poha is relatively low in calories, making it a good option for those looking to manage their weight.
Rich in Fibre: Poha contains dietary fibre, which helps keep you feeling full and satisfied and potentially reduces overall calorie intake.
Complex Carbohydrates: The complex carbohydrates in poha provide a steady release of energy, helping to keep you energized throughout the day and reducing the likelihood of overeating.
Also Read: Military Diet For Weight Loss: How It Works, Sample Meal Plan And Side Effects
Ways To Add Poha Into Your Diet Regimen
Poha Upma: Prepare poha with onions, carrots, mustard seeds, curry leaves, and turmeric for a flavourful breakfast or snack.
Poha Pulao: Use poha as a base for a nutritious pulao with vegetables and spices.
Poha Chaat: Mix poha with chopped vegetables, green chutney, and tamarind chutney for a healthy and tasty snack.
Poha Kheer: Prepare a dessert by cooking poha with milk, sugar, and cardamom until thickened.
Side Effects
High Glycaemic Index: It's important to consume it in moderation, especially for those with diabetes or insulin resistance, as it has high glycaemic index.
Processing: Poha is processed and may not be as nutritious as whole grains. Choosing minimally processed varieties and pairing them with other nutritious foods are best.
Sodium Content: Some varieties of poha may be high in salt content, which can contribute to high blood pressure. Look for low-sodium options or rinse poha before cooking to reduce the sodium content.
References:
Studies on Development of High Protein Instant Poha (Beaten Rice) - A Traditional Indian Breakfast
- Divya
VIT University
https://www.researchgate.net/publication/340062357_Studies_on_Development_of_High_Protein_Instant_Poha_Beaten_Rice_-_A_Traditional_Indian_Breakfast
Poha consumption and Glycemic control, An experimental Study
Author(s): N. M. Jose
