Is Poha Good for Breakfast? Expert Weighs In

Healthy Poha Breakfast: Striking a balance with the right type and proportion of carbs is crucial to maximize benefits.

Highlights

• Poha is one of the most popular breakfast recipes in India.
• It is light, wholesome and easy to make.
• Let's find out if it leads to weight gain, or not.

What's the breakfast dish that consistently graces your plate more than once a week? For many, the answer is poha. This widely consumed dish is a breakfast favourite across India, prepared in various delightful ways. Surprisingly, Maharashtra alone boasts more than five distinct poha recipes!

From tossing it with vegetables to relishing it raw with grated coconut, and even blending it with curd and fruits for a sweet and indulgent treat, poha's versatility and ease of digestion make it stand out. Nonetheless, its high carb content has led to concerns about its impact on weight.

If you've been sidelining poha due to carb concerns, it's time to reconsider. This staple might not be as detrimental to your health as you think. Nutritionist Richa Gangani recently took to her social media platform to share illuminating insights about poha and its nutritional profile.

Are The Carbs In Poha Bad For Health? Let's begin by clarifying the concept of carbohydrates, often referred to as carbs. Carbohydrates are one of the three essential micronutrients that play a pivotal role in maintaining your overall well-being. Carbs primarily fuel your energy levels, sourced from everyday foods to keep you energized throughout the day.

However, the story changes when it comes to carbs from processed foods, which can exert an adverse impact on your body. These processed carbs are challenging to burn, contributing to oxidative stress, weight gain, diabetes, and various other lifestyle ailments.

Striking a balance with the right type and proportion of carbohydrates is crucial to maximize their benefits. According to Richa Gangani, poha is unequivocally a "good carb" that offers multiple advantages for our bodies.

Does Poha Make For A Healthy Breakfast? The adage "morning shows the day" rings true - what you consume in the morning sets the tone for your metabolism and overall bodily functions throughout the day. Thus, beginning your day with a nourishing meal is vital for seamless digestion and sustained metabolism. According to Richa Gangani, poha fits the bill perfectly. "There's a common misconception that poha contributes to weight gain. Let me assure you, this is far from the truth," she affirms.

Poha, or flattened rice, stands as a treasure trove of essential nutrients. Beyond its rich content of complex carbs, poha boasts fibres, iron, potassium, and an array of nutrients that support weight loss and holistic nourishment. Moreover, it's relatively low in calories, making it an excellent choice for individuals managing diabetes. In fact, the nutritionist points out that the fibre in poha aids in regulating insulin spikes.

Describing poha as a nutrient-dense food, the post underscores its superiority over cereals. Thus, rediscovering the virtues of poha for your breakfast can contribute to a healthier lifestyle. But, as with everything, moderation is key.

Health Benefits of Eating Poha:

• Controls Blood Sugar Levels

High levels of fibre in Poha or flattened rice can slow down the absorption of glucose in the blood.

Studies have suggested how high fibre food can be very beneficial for diabetics as they promote insulin production and reduce insulin resistance.

For best results, doctors always advise diabetes patients to never stay hungry or fast in the morning. Having one serving of Poha is a healthy way to kickstart your day.

• Works as a Probiotic

Poha’s process of manufacturing and making is the reason it works as a good probiotic.

Once the rice is flattened, it is dried and hence, all the microbial flora is retained. This is very healthy for your gut health as it contains partially digested carbs and proteins.

Some people even prefer soaking the Poha in milk and having it for breakfast. It is said to treat many gut health problems.

• Energy-Giving Carbohydrates

About 75% of what you eat in one serving of Poha is purely energy-giving carbohydrates. About 23% of the rest is fats which is also a healthy fat.

It is hence a very healthy breakfast option even if you want to lose weight because your body still needs carbs to lose weight. We need these carbs from Poha as our body converts them into energy.

• Easy to Digest

Instead of having a big packet of chips and then crying about your bloated belly and indigestion, having Poha can be the safest option you will ever get.

Poha can be your breakfast healthy option or even a very healthy dinner meal for the one’s who have IBS.

If you have IBS, including excessive onions and potatoes in Pohas should not be good. Avoid adding too many fatty substances and keep your Poha dish simple.

• Rich In Iron

Pregnant women are often advised to have Poha as they are at a higher risk of gestational anaemia which happens to almost 50% of women.

When Poha is produced, it is required to pass so many iron rollers that it has a good iron content.

To ensure you absorb iron better from your Poha, you may add some groundnuts and squeeze a bit of freshly cut lemon so it tastes good too.

• Good For Weight Loss

As mentioned above, one serving of Poha only has 180 calories in all. Adding vegetables to a dish of Poha would make it about 250 calories which is still better than a plate full of wafers that contain 400 calories of purely unhealthy fat.

People who want to lose weight effectively should consume Poha for breakfast without adding potatoes. Adding onions and green chillies should be great.

• Good For Lactose Intolerance

Lactose Intolerance is a common problem these days, many people struggle to drink or eating foods with lactase enzyme in them as they find it very hard to digest.

Poha is a good option for people who suffer from Lactose Intolerance as it does not have lactase in it.

• Rich Source of B Vitamins

Poha contains a lot of Vitamin B content that is produced when Poha is flattened and taken through all its production process.

As we all know, Vitamin Bs are needed to improve our energy, cell division and body organs and functions.

Vitamin B deficiency can make us very weak and fatigue is a common symptom. Such people should always consume Poha in the morning to get their bit of B Vitamins.

• Rich In Magnesium

Poha fulfils about 13% of our daily magnesium requirement. Magnesium is very crucial to maintain nerve function and a normal heartbeat.

It also serves us with a good amount of potassium. Poha can hence be consumed by people struggling with heart diseases or hypertension.

• Can be Consumed in Variety

There are various ways to consume Poha. Indians have different recipes to consume flattened rice.

Some eat Kanda Poha, some eat Batata Poha. Some even make Poha Chivda, Sprout Matki Poha and Salad-like Poha.

You can choose your favourite recipe and prepare it regularly.