Poha is a well-known tasty ingredient in Indian cuisine, commonly eaten as a breakfast or snack. It has recently gained popularity, not only for pampering your taste buds with its deliciousness but also for its role in weight loss. With people opting for satiating and healthy food options to fulfill their weight loss goals, poha has emerged as a nutritious find.
Poha is an abundant source of energy that is packed with macronutrients, fiber, and protein, making it a superfood for weight loss [1]. It absorbs the flavors of the ingredients you add, making it a delicious choice for a savory breakfast or a sweet brunch while following a weight-loss diet. It is gluten-free and has abundant antioxidants, carbohydrates, and vitamins, making it the best low-calorie food for weight loss. It regulates your bowel movement and is a nutritious food, as a cup of poha has about 5 mg of potassium, 2.6 mg of iron, 2.5 mg of fiber, and 23% fat[2].
What Is Poha?
Poha refers to dry flakes derived from rice after it is steamed and rolled to flatten. You can find these flat rice flakes in varying thicknesses from thick to medium to thin [3]. It is then left to dry or roasted thoroughly to facilitate storage for several months [4]. So, soaking it in warm water for a couple of minutes is essential to soften it before adding it to your favorite recipes. Poha is a popular ingredient used for cooking across South Asian regions. People in India call it chivda, aval, poha, avalakki, and beaten rice. It is off-white and can pair up with all essential cooking spices, herbs, and vegetables. Poha is a low-calorie meal that can promote satiety and aid in portion control when you are trying to lose weight [5].
Calorie and nutritional values per 100g serving of Poha
| Nutrient | Amount |
| Calorie | 110 kcal |
| Carbohydrates | 23 g |
| Protein | 2.5 g |
| Fat | 1 g |
| Dietary Fiber | 1.2 g |
| Iron | 0.7 mg |
| Magnesium | 20 mg |
| Phosphorus | 60 mg |
| Potassium | 70 mg |
| Sodium | 5 mg |
| Zinc | 0.4 mg |
| Vitamin B6 | 0.1 mg |
| Folate (B9) | 20 µg |
Benefits Of Poha For Weight Loss
Keep reading to learn more about the benefits of poha when included as a part of your calorie-deficit diet.
1. Lowers Your Fat and Calorie Intake
You can add flattened rice to your everyday diet, as it has a low-fat content and fewer calories. Compared to other food options, poha can be a nourishing and satisfying meal that can give you the much-needed nutrients meal after meal. This trait makes poha the best low-calorie weight loss food for people who wish to control their calorie consumption and reduce overall fat consumption. Including poha in your weight loss diet will fulfill your needs for calorie-deficit foods essential to lose excess body fat and maintain a healthy lifestyle.
2. Keeps You Energetic
To succeed in your weight loss regime, you must focus on increasing your workouts and physical activities while having a low-calorie diet plan. However, you might feel tired or have less energy when following this new lifestyle, so you need to incorporate poha into your diet. It is a good source of carbohydrates, which helps you get the required energy to perform physical workouts. Poha has complex carbohydrates, which help slow digestion and aid in sustained energy release. As poha exerts glycemic control, your blood sugar level stays under control [6]. You will also have better physical endurance while exercising, which will help optimize weight loss efforts.
3. Keeps You Feeling Fuller For Long Hours
Poha is full of dietary fiber, an essential element for weight loss. It also keeps you satiated by creating a feeling of fullness to prevent binge eating. It also aids in slow digestion and ensures regular bowel movements. You are consuming poha regularly as your weight loss breakfast facilitates perfect weight management by promoting a satiated feel [7]. The fiber in the flattened rice flakes makes you feel full for several hours and prevents the need to snack between meals. The fiber in poha helps regulate your blood sugar levels and checks cholesterol levels to support your weight loss efforts.
4. Gives You a Nutritional Boost
Poha is rich in essential vitamins and minerals. It offers much-needed nutrition for your body while trying to fulfill your weight loss goals. It has high amounts of calcium, iron, and vitamin B, vital for promoting your body’s functions. The essential nutrients found in poha help elevate overall health while making sure that your body gets all the required nutrients even when you are on a low-calorie diet [8]. Poha is a potent source of vitamins B6, B3, and B1, essential for enhancing brain activity to help you stay focused. It also supports energy production in your body, and the B vitamins contain help in cell division. The presence of vitamin B1 helps in keeping your blood sugar levels under control.
5. Gluten-free Food Option
If you have celiac disease or sensitivity to gluten, this rice-based product is a perfect choice to add to your gluten-free diet [9]. It is light on your stomach and gets digested easily. Poha is great for people with gluten sensitivity and weak digestive systems. The nutrients in poha get absorbed quickly by your body to promote overall health and aid in losing excess weight. Being gluten-free, poha fulfills your dietary requirements. It lowers inflammation and maintains a healthy gut while facilitating weight loss.
6. Versatile Ingredient for Weight Loss Diet
Poha has fewer calories, so it is a wise choice for your weight-loss meal. One serving or a cup of cooked poha has around 100 calories, making it a suitable option when aiming to lose weight. Eating foods like poha that have low-calorie density will help you lose body weight. It is a versatile ingredient that can be eaten as dinner, breakfast, lunch, or snack. You can pair it with other nutrient-rich ingredients like coconut, vegetables, lean meat, and more to support your weight loss efforts. It can be customized in any recipe, like sweets and savories, without compromising taste.
7. Easy and Convenient
If you have a hectic lifestyle that doesn’t allow you to cook elaborate meals to fulfill your regular dietary requirements, poha can be an easy option. Poha requires very little cooking time. Due to this, it is a go-to option for a quick-fix nutritious meal before hitting the gym or going to work while spending a few minutes in the kitchen. It needs oil and tastes best with healthy fats, making it a perfect weight-loss food.
Considerations for Poha
Poha can be incorporated into a healthy weight-loss diet. However, it is essential to maintain portion control and prepare it with wholesome ingredients to optimize your weight-loss journey.
1. Portion Control
As poha can be a filling food option, you can include a portion of cooked poha weighing about 100 g to 150 g daily. One cup of poha will weigh around 50 grams and contain about 200 calories. So, you can get about 400 calories by consuming 100 g of poha as your breakfast while on a weight loss journey. As poha is a delicious food product, be mindful of its consumption to prevent overeating when trying to lose weight. If you want a nutritious option, switch from white poha to red poha made with nutritious red rice [10]. Also, avoid eating poha as a late-night snack, as it has carbohydrates and might disrupt your blood sugar levels. As your body’s metabolism will be high during the day, consuming poha at lunch or breakfast will be ideal.
2. Preparation Methods
Poha can be prepared using various ingredients to make your mealtime interesting and nutritious.
- Sprouts and Poha Mix: Mix poha with sprouts loaded with proteins and low calories to give your body an ample dose of antioxidants and minerals.
- Poha with Veggies: Poha tastes best when adding chopped and sautéed vegetables like carrots, peas, beans, cabbage, and capsicum with a dash of freshly cut onions. This preparation will help you by supplying vitamins and minerals to your body.
- Legume Poha: Include boiled peanuts or black channa to a cup of poha, add your favorite spices, fresh coconut bits, and salt and give it a toss. This recipe is great for weight loss, providing essential minerals, fiber, and protein.
- Poha with Soya: To steamed poha, add cooked and mashed soya granules and add tomatoes and onions with a dash of lime, pepper, and salt. This protein-rich recipe is a perfect choice to stay satiated while losing weight.
3. Nutrient Balance In Overall Diet
Avoid adding poha to make fried foods like vada or fritters, as it can increase their calorific value and is an unhealthy option. Instead, create a balanced diet by incorporating poha while keeping an eye on your daily calorie consumption to lose sustainable weight. Poha should be included along with nutrient-rich foods like whole grains, lean proteins, fresh vegetables, and fruits.
Parting Thoughts
Poha can be an interesting addition to your weight loss diet, as it is low in calories, rich in fiber, and loaded with complex carbohydrates essential for creating a feeling of satiety. However, follow mindful eating with regulated servings of poha to enjoy its benefits. Kickstart your creativity and prepare lip-smacking delicacies with poha that are low in calories but rich in taste. Do you have any poha recipes for weight loss? Do share it with us!
Reference Links:
- Divya, V: Studies on Development of High Protein Instant Poha (Beaten Rice) – A Traditional Indian Breakfast – https://www.researchgate.net/
- R C Suma: Department of Studies in Food Science and Nutrition, University of Mysore, Manasagangotri, Mysore, India. – https://pubmed.ncbi.nlm.nih.gov/17852513/
- Kumar, S., Haq, R., & Prasad, K. (2018). Studies on physico-chemical, functional, pasting and morphological characteristics of developed extra thin flaked rice. Journal of the Saudi Society of Agricultural Sciences, 17(3), 259-267. https://doi.org/10.1016/j.jssas.2016.05.004 – https://www.sciencedirect.com/science/article/pii/S1658077X16300285
- Kumar, Shiv, Prasad, Kamlesh: Optimization of Flaked Rice Dry Roasting in Common Salt and Studies on Associated Changes in Chemical, Nutritional, Optical, Physical, Rheological and Textural Attributes – https://www.researchgate.net
- Department of Foods Nutrition & Dietetics Research, Madras Diabetes Research Foundation, Chennai, Tamil Nadu, India – https://journals.lww.com/jodb/fulltext/2022/13010/nutritional_and_glycemic_properties_of_brown_and.7.aspx
- 03 Aug 2022-International Journal of Nursing Education and Research-pp 267-268 – https://typeset.io/papers/poha-consumption-and-glycemic-control-an-experimental-study-1it2s06q
- Pai, S., Ghugre, P., & Udipi, S. (2005). Satiety from rice-based, wheat-based and rice–pulse combination preparations. Appetite, 44(3), 263-271. https://doi.org/10.1016/j.appet.2005.01.004 – https://www.sciencedirect.com/science/article/abs/pii/S0195666305000073
- Gupta, Ena: Utilization of dehydrated herbs in the formulation of value added snack “rice flakes mix”, Journal of Food Processing and Technology – https://www.researchgate.net/publication/279498133
- Park, J., & Kim, H. (2022). Rice-Based Gluten-Free Foods and Technologies: A Review. Foods, 12(22), 4110. https://doi.org/10.3390/foods12224110 – https://www.mdpi.com/2304-8158/12/22/4110
- Finocchiaro, Franca; Ferrari, Barbara; Gianinetti, Alberto; Dall’Asta, Chiara; Galaverna, Gianni; Scazzina, Francesca: Characterization of antioxidant compounds of red and white rice and changes in total antioxidant capacity during processing, Molecular nutrition & food research – https://www.researchgate.net
