Poha (Flattened Rice) Benefits for Weight Loss

Poha is a staple breakfast food consumed throughout India, with every region having its own different recipe. People of all ages love it; it is a light-billing breakfast choice.

But did you know that poha can be beneficial for weight loss? Most likely not.

This Indian breakfast food can be a great option to include in your weight loss diet due to its immense benefits and nutritional value.

In this blog, we will discuss how poha can benefit weight loss. So, keep reading till the end of the article to know everything in detail!

Nutritional Value of Poha

Filled with various minerals, vitamins, fiber, and other macronutrients, poha is a highly nutritious food packed with goodness and is the perfect choice for a weight loss diet.

It is rich in the following nutrients:

Complex carbohydrates

Poha is a good source of complex carbohydrates, containing about 75% of the daily carbohydrate in a 1-cup serving. Carbohydrates are essential for the body and help us keep energized during the day.

Protein

A 100 g serving of poha contains about 7-8 grams of protein, making it a good protein source. Protein is necessary to build muscles, strengthen the immune system, and improve metabolism.

Healthy fats

Poha contains a decent amount of fats, about 1.14 g per 100-gram serving, about 23% of the recommended intake. Fats are important for the body and help in the absorption of vitamins.

Calcium

Poha is also a good source of calcium, containing about 9-12 mg per 100 g. Calcium helps strengthen bones and promotes nail and hair health.

Iron

Iron is an important mineral for the body, which helps in growth and development. It is also used by the body to make hemoglobin, a protein that carries oxygen from the lungs to all body parts.

Let’s take a look at the table below to gain more information about the nutritional value of poha:

Nutrients	Nutritional Value(Per 100g Serving)
Carbohydrate	77 g
Protein	7.44 g
Fats	1.14 g
Fiber	3.46 g
Iron	4.46mg
Calcium	9.19 mg
Potassium	148 mg
Folate	8.46 mcg
Sodium	2.58 mg

Also Read: Is Curd Good For Weight Loss? Let's Find Out

5 Benefits of Poha for Weight Loss 

Poha, a breakfast food made with flattened rice mixed with vegetables, nuts, and other ingredients, can be a healthy option for your weight loss diet. Here are some benefits of poha for weight loss:

• Low in calories

Poha is a light breakfast option; a bowl of poha only has around 200-400 calories. This low-calorie food can help you stay in a calorie deficit while eating nutritious and delicious food. A calorie deficit in your diet is necessary to start losing weight, meaning you gradually have to burn more calories than you consume daily.

• Easy to digest

Poha is as easy to make as it is to digest. This food is rich in nutrients, including dietary fiber, which aids in digestion, supports good bacteria growth, and prevents constipation and bloating. It also helps you stay fuller for longer periods. 

• Controls blood sugar

Poha prevents spikes in blood sugar levels and gradually releases sugar into your bloodstream. It is a great alternative to white rice for diabetic people due to its high fiber content and low GI index, which helps control blood sugar levels.

• Contains healthy carbs

Poha is a meal packed with complex carbohydrates, also called healthy carbohydrates. These carbs help provide the body with day-long energy and do not cause a spike in blood sugar levels. A 100g serving of poha contains about 75% of your daily required carbohydrate intake while only providing around 200 calories, making it a great choice for a weight-loss diet.

• Gluten-Free

Poha is naturally a gluten-free food and is completely suitable for people with gluten intolerance or celiac disease. It can be added as a weight loss food for these people, who may eat without sacrificing taste or health.

Explore: Dalia For Weight Loss and Its Health Benefits

A Few Healthy Poha Recipes

Now that we’ve learned about the immense benefits of poha for weight loss, it’s time to try some delicious and healthy poha recipes to level up your weight loss game and include a tasty poha meal in your diet. Here are some healthy poha recipes:

Tomato poha with peas

This recipe contains the goodness of poha and the added nutrition of peas and tomatoes. 

The steps for this recipe are as follows:

• Wash and strain the poha with water, then blanch the peas in hot water.
• Take a separate pan or container and prepare a mustard seed tadka.
• Add curry leaves and onions and saute them until translucent.
• Then add tomatoes and green chili and saute them.
• Add the poha along with salt and other spices and mix.
• Let it cook under slow flame for 5-10 mins, then enjoy!

Vegetable oatmeal poha

The vegetable oatmeal poha contains oats, peanuts, and ginger, making it a healthy meal.

The steps for the recipe are as follows:

• Wash and strain the poha with water
• Prepare a mustard and curry leaves tadka in a pan
• Add onions and ginger, and saute until translucent.
• Then add in the tomatoes, oats, peanuts, and choice of vegetables
• Saute for 5-10 mins, then add poha and spices.
• Slow cook for another 5-10 mins, then enjoy!

Curd poha with fruits

This is a sweet type of poha made of poha, curd, pomegranate, and cucumber. 

The steps for this recipe are as follows:

• Wash and strain the poha with water
• Take a big bowl, add the poha, and mix it with curd 
• Then add chopped cucumber and pomegranate 
• Prepare a cumin tadka in a pan and add curry leaves, peanuts, and green chilies.
• Stir fry for a while, then pour the tadka over the poha mix
• Mix well and enjoy!

Jaggery poha

Jaggery poha, also called Avalakki Bella Usuli, is a popular fast food dish in Karnataka. It is a healthy, gut-friendly meal for people trying to lose weight.

The recipe is as follows:

• Wash and strain the poha with water.
• Add the poha to a mixing bowl and mix with grated jaggery.
• Add some cardamom powder and grated coconut.
• Mix well and enjoy!

Also Read: Oats for Weight Loss: Nutritional Value, Healthy Recipes, & More

The Key Takeaway

As we reach the end of the article, we have concluded that poha can be a great option for a weight loss diet if consumed in moderation. It provides various micronutrients, including complex carbohydrates, protein, calcium, fiber, and other important nutrients for the body.

Poha also has several benefits for weight loss, such as easy digestion, low-calorie content, and control of blood sugar. These make it a perfect meal for reducing weight and improving overall health.