A weight loss diet doesn't need to always include expensive ingredients and unfamiliar dishes. By making certain modifications and opting for specific cooking methods, you can enjoy common food items as well. Poha, a popular Indian breakfast, has a high concentration of essential nutrients and vitamins, making it an excellent addition to weight loss diets. But those watching their waistline will demand to know if they can eat Poha while following a weight-loss diet and also what’s the right portion size or recipe? The conflicting research on the internet only adds to the confusion.
This article will uncover the nutritional profile, health perks, and various benefits of poha for weight loss. You will also find the answer to the most common question: Is poha good for weight loss? Read till the end, as this comprehensive guide will help you include poha into your meals effectively.
What is Poha?
Poha is a delicious popular Indian dish which is a common breakfast staple item and quite ubiquitous in India. Poha is a type of flattened rice prepared by boiling it, rolling it until it is very thin, and drying it. In its nature, this flattened rice has a gentle taste and no aroma. It is why Poha rice enthusiasts often develop their own recipe or preparation methods.
Depending on the pressure applied during the milling process, poha flakes come in varying thicknesses ranging from thin, medium, to thick. Millet or Bengal gram are two healthier alternatives used to make poha. Poha rice is known by different names in different states. It is a famous food item and also known as Sira, Chira, Pauwa, Aval, or Avalakki. Kanda Poha and Batata Poha are a few of the most found Poha dishes on the streets and in homes. Poha is the perfect solution, whether you're trying to shed pounds or just want a quick and easy breakfast option. It is easy to cook but also provides you protein, fibre and many essential macronutrients thus making it a perfect start for the day.
Nutritional Profile of Poha
Before we understand whether Is Poha Good for Weight Loss we must know what nutrients it gives to our body. Poha is nutrient-dense and contains carbohydrates, fat, protein, fibre, vitamins, and minerals. However, it is packed with complex carbs, which is a relatively healthier form of carbohydrates.
Read also: Healthy food access with Highmark Wholecare explained.
When you eat 100 grams of cooked poha, here is what you get:
- Calories: Around 130 to 150
- Carbohydrates: 25 to 30 grams (gives energy to the body)
- Protein: 2 to 3 grams (helps in body repair and growth)
- Fat: 2 to 3 grams (only a small amount, good if cooked with less oil)
- Fibre: Around 1 gram (good for digestion and keeps you full)
- Iron: Present in good quantity (helps improve energy levels and prevent weakness)
- Gluten: Poha is naturally gluten-free (safe for people with gluten intolerance)
Poha has 110 calories, 18.8 grams of carbohydrates, 0.9 grams of fibre, 2.87 grams of fat, and 2.34 grams of protein per 100-gram serving.
The calories and nutrition provided change with how you prepare a particular Poha recipe and consume it.
Is Poha Good for Weight Loss?
Yes, Poha is very good for weight loss. Nowadays, many people are trying to live a healthy lifestyle. They are becoming more careful about what they eat and are looking for foods that can help them stay fit and lose weight. One food that people often talk about is poha and a common question is, Is Poha Good for Weight Loss?
The answer is yes - poha can be a good choice for weight loss if you eat it the right way. Its low-calorie content, high fibre and its ability to keep you satiated for a long time make it the best choice. Though it is flattened rice, it is light, nutritious and gives you lasting energy without increasing your glucose levels. The fibre content aids and you can, without a doubt, include Poha for weight loss in your meal plans.
Read also: Healthy Eating on the Run
Here are some simple reasons why poha is a bright and healthy choice for those who are trying to lose weight:
Low in Calories
Poha is less in calories. The low-calorie count of poha makes it a healthy choice for dieters. Poha is low in calories compared to many other breakfast or snack items. One bowl of poha usually has around 150 to 200 calories depending on how you cook it. So, it gives you enough energy without adding too many calories to your daily diet. This helps you control your weight more quickly. A nutritious and delicious weight loss option, a bowl of cooked poha only has 250 calories. A load of clean, flattened rice calories is easy on the stomach.
High in Fibre
White Poha is high in fibre. Aval (Poha) is a natural source of dietary fibre that is a helpful tool for managing weight and provides nutrition. Poha per 100 grams has more fibre than rice. At 150-300 calories, 100-150 grams is ideal for breakfast if you want to have poha for weight loss.
Eating fibre-rich food has been proven to reduce weight and guard against obesity. Poha proves to be an ideal addition to one's diet. The high fibre content facilitates digestion and lowers the chances of constipation. Fibre absorbs water in the stomach and grows in volume, helping to reduce hunger. As a result, after eating poha you will not feel the need to eat unhealthy snacks throughout the day. It promotes weight loss and gives you more control over your calorie intake.
Keeps You Energized
Poha contains complex carbohydrates and provides substantial energy without triggering a sugar surge or causing surfeit fat storage. Poha is an excellent source of carbohydrates due to its composition, which consists of around 76.9% carbohydrates and approximately 23% fats. It prevents the storage of fat in the body, keeps one feeling full for longer, and supplies one with the energy necessary to go through a long busy day. An excellent source of carbohydrates due to its composition, which consists of around 76.9% carbohydrates and approximately 23% fats. It prevents the storage of fat in the body, keeps one feeling full for longer, and supplies one with the energy necessary to go through a long busy day.
Read also: Mobile Dining Revolution
Keeps You Full for Longer
Even though poha is light, it keeps your stomach full for a long time. If you add some vegetables like peas, carrots or capsicum and a few peanuts, it becomes a more balanced and satisfying meal. This helps you avoid eating junk food or snacks between meals. Eating poha in this way can control your hunger and support weight loss.
Easy to Digest
Poha is a light meal and does not cause bloating or indigestion which is why it is easy to digest and can be eaten in the morning or as a light evening snack. Poha is soft and very gentle on the stomach. It does not cause problems like gas, acidity or heaviness. That is why it is also given to people who are unwell or recovering from illness. When digestion is smooth and regular, your body works better and it becomes easier to manage your weight.
Rich in Iron
A good source of iron, poha can help prevent anaemia by promoting haemoglobin production, which keeps cells oxygenated and energy-efficient. Poha gives a good amount of iron, which helps increase energy levels and stamina. If you have more energy, you will feel active and can exercise regularly, walk, or do other physical activities. Iron also supports better blood flow and overall health, which is essential during weight loss. Poha is beaming with iron and vitamin B, and if you eat it often, it can help keep your body from running out of iron. Eating poha can also help you fight anaemia.
Probiotic Properties
Poha is a probiotic meal that can preserve your general health and well-being. It is because rice is parboiled before being sun-dried for a few hours. Consuming probiotics-rich Poha boosts and strengthens the good bacteria in the stomach. Poha is a probiotic which is excellent for gut health. It is made by parboiling paddy, sun drying and beating it flat before fermentation.
Source of Vitamins
Poha has many B vitamins, such as Vitamins B1, B2, B3, B6, and folate.
No Sugar or Maida
Many packed snacks, biscuits or cereals have added sugar and refined flour (maida), which are unsuitable for health or weight loss. But poha is free from both. It is made from natural ingredients and you can control what goes into it when you cook it at home. This makes poha a clean and healthy option.
Budget-Friendly and Easily Available
You don’t have to spend much money to eat healthily and Poha is very affordable and can be found in almost every grocery store. It takes only 15 to 20 minutes to prepare and doesn’t need any fancy ingredients. So, it’s a good food choice for your health and your pocket.
Healthy Poha Recipes for Weight Loss
Diet is one of the most necessary and essential elements of weight loss and management. As important as it is, it doesn't have to be a struggle. Poha for weight loss can ensure you keep track of your weight without compromising on taste. The nutrient-rich Poha diet provides the energy you need to go through the day. You must understand, though, that a lot depends on how you prepare the dish and what ingredients you add to it. Both decide its effectiveness in weight loss. Add Poha to your diet, and determine the ideal daily intake to start your weight loss journey.
Here Are 5 Unique And Easy Poha Recipes For Weight Loss:
1. Mixed Sprouts Poha
Adding sprouts to classic poha is one of the most convenient ways of making it more nutritious. Sprouts are low in calories and rich in protein as well as fibre. Thus, they can help you shed those extra kilos while providing you with different minerals and antioxidants. Since sprouts don't have a strong flavour of their own, they don't impact the overall taste of the poha too much. Thus, if you love regular poha and are not particularly keen on change, start with this one.
2. Vegetable Poha
Another simple way of enriching your poha is by mixing in various chopped veggies. Poha recipes generally include onions and/or potatoes. But you should also consider adding beans, carrots, capsicums, peas, etc. These vegetables provide an excellent supplement of additional nutrients to poha, including fibre, protein, carbohydrates, fat, vitamins, and minerals. The enhanced fibre content of the dish will also keep you full for longer. If we were to consider the calories in poha with vegetables, 100 grams of vegetable poha would contribute 130-150 calories to our diet.
3. Tari Poha
If you like to stick to traditional delicacies, opt for this Nagpur-style poha. This version is distinctive because it is served with a curry-like (tari) preparation of kala chana (black chickpeas). This legume is great for those wanting to lose weight, as it is high in protein, fibre and minerals. The chana has to be soaked overnight, so plan in advance when you want to relish this dish. The soaked chana is later cooked with a wide range of spices, including Maharashtrian goda masala. Finally, the tari is poured over plain poha and served.
4. Soya Poha
If you're in the mood for something experimental, soya poha is a must-try. Soya can be a great addition to most weight loss diets, as it is high in protein. In this dish, crumbled soya is cooked with green peas, beans, onions, tomatoes, etc., before being combined with soaked poha. Sounds wholesome, doesn't it?
5. Almond And Cranberry Poha
The name might sound like it's one of those weird food combos that go viral for the wrong reasons. But this fusion actually tastes good! The almonds lend a light crunch and nutty flavour (usually provided by peanuts), while the cranberries add a tangy note (generally given by lemon juice). Both these unusual ingredients can help with weight management. Take a chance and give this unique poha a try.
How to Make Poha Healthy for Weight Loss
Below is a simple and healthy method to cook poha using less oil and more vegetables.
Ingredients You Will Need
- 1 cup thick poha (flattened rice)
- 1 small onion (finely chopped)
- 1/2 carrot (grated)
- A few green peas (fresh or frozen)
- 1 teaspoon mustard seeds and a few curry leaves
- 1 teaspoon oil
- A pinch of turmeric powder and salt
- A few peanuts (optional)
- Lemon juice
- Chopped coriander leaves
Simple Method to Make Healthy Poha
- Rinse the poha for 2-3 minutes and set aside for 5-10 minutes (the thick variety requires 4-5 minutes of soaking in water, whereas the medium variety requires 30 seconds of rinsing).
- Wash it well 2 to 3 times, soak it in water for 2 to 3 minutes, then drain the water and keep it aside. This makes the poha soft and ready to cook.
- Heat oil in a pan.
- Take a clean pan or kadai. Add 1 teaspoon of oil and heat it on low to medium flame.
- Add mustard seeds and curry leaves.
- Over medium heat, add mustard and cumin seeds to the oil and let them sputter.
- Once the oil is hot, add 1/2 teaspoon mustard seeds. Let them crackle. Then add a few fresh curry leaves. This will give your poha a nice flavour and smell.
- Add the onions and sauté till soft.
- Now sauté curry leaves, green chillies, ginger and garlic for about 30 seconds.
- Add 1 small, finely chopped onion. Cook it for 2 to 3 minutes or till the onion becomes soft and turns slightly golden. Keep stirring so it does not burn.
- Add peas and carrots.
- Add all the vegetables with ½ tablespoon salt and cook well for 5-7 minutes over medium heat.
- Add a small handful of green peas (fresh or frozen) and 1/2 grated carrot. Mix well and cook for 3 to 4 minutes. The vegetables should become slightly soft but not overcooked.
- Cook for around 4-5 minutes more on medium heat.
- Add turmeric and salt.
- Now add a pinch of turmeric powder and salt to taste. Mix everything properly.
- Add poha and stir gently.
- Add the soaked and drained poha to the pan. Mix everything gently so that the poha does not break. Stir on low flame for 1 to 2 minutes till everything is well combined.
- Add peanuts and lemon juice.
- Add a few roasted peanuts (optional) for crunch. Then, squeeze some fresh lemon juice to add a tangy flavour.
- Garnish and serve hot.
- Lastly add chopped coriander leaves for freshness. Turn off the gas and serve the poha hot.
Best Time to Eat Poha for Weight Loss
If you are trying to lose weight, it is essential to eat the right food at the right time. Poha is a light and healthy dish and you can enjoy it at different times during the day.
- Morning - As Breakfast: Having poha for breakfast is a great idea. It gives you energy to begin your day and keeps you full for some time. Since it is light and easy to digest, it doesn’t make you feel heavy or tired. The best time to eat poha is first thing in the morning for breakfast. Its high, good carb content, when consumed in the morning, will keep you going all day and prevent you from snacking between meals.
- Evening As Snack: You can also have poha in the evening, around 4 to 6 pm. It is a better choice than eating oily or fried snacks. Poha will keep you full until dinner and help you avoid eating unhealthy munchies.
- Avoid at Night: It is better not to eat poha late at night. At night, your body is less active and digestion becomes slow. So, eating even a light meal like poha at night may not be helpful for weight loss. Try to keep your dinner light and eat it early.
Poha vs Other Common Breakfast Foods
Let’s compare poha with some typical breakfast foods to understand how it supports weight loss and answer the question, is Poha Good for Weight Loss?
| Food Item | Calories (approx.) | Healthy for Weight Loss? |
|---|---|---|
| Poha | 150-200 | Yes |
| Aloo Paratha | 300-400 | No |
| Bread with butter | 250-300 | No |
| Idli with sambar | 200-250 | Yes |
| Oats porridge | 180-220 | Yes |
Poha has fewer calories and is made using very little oil. It is light, easy to digest and keeps you full, making it suitable for weight loss.
Tips to Use Poha for Weight Loss
If you’re wondering if Is Poha Good for Weight Loss and want to include it in your diet, here are some simple and practical tips to follow:
- Add more vegetables: Add more vegetables like carrots, beans, peas, capsicum and tomatoes to your poha. The more colourful your poha looks, the healthier it will be. Vegetables add fibre and vitamins, which are suitable for your body and help you lose weight. Ready in less than 20 minutes, vegetable poha is an easy dish that features a variety of sprouts and veggies. These vegetables provide an excellent supplement of additional nutrients to poha, including fibre, protein, carbohydrates, fat, vitamins, and minerals.
- Use less oil: Do not use too much oil while cooking. Just one teaspoon of oil is enough to make tasty and healthy poha. Using less oil helps reduce extra calories.
- Don’t overeat: Even if poha is healthy eating too much is not good. One medium-sized bowl is enough for one person. Eating the correct quantity is essential when you want to lose weight. Eating 100-150 grams of poha daily can be optimal for weight loss. However, a nutritionist can recommend your daily intake based on your unique needs. One bowl of poha has around 130-150 calories. Remember to eat poha in moderation to reap its benefits. Since the base of poha is rice, it is still high in carbohydrates and may not be as wholesome as millet-based breakfast dishes. However, homemade poha is still a healthy way to start your day.
- Add lemon juice: After making the poha add a little fresh lemon juice on top. It makes the poha taste better and also helps your body take in iron from the poha and vegetables.
- Eat slowly: Chew your food properly and eat slowly. This helps your stomach feel full sooner and you will not feel like eating extra.
- Avoid fried poha snacks: Stay away from deep-fried items like poha chivda or poha cutlets. These may taste good but are full of oil and unhealthy for weight loss.
Potential Downsides of Overconsumption
A tasty and nutritious meal, poha is safe for daily consumption. Though high in carbohydrates, minerals, vitamins, and antioxidants, do not include it as a substitute for other healthy foods. Poha is best consumed as a light and wholesome breakfast since our bodies exhibit higher metabolic activity in the morning. Overconsumption of poha can cause gas, bloating, stomach cramps, or iron toxicity. Poha may also interfere with the performance of other drugs in some cases.
Conclusion
Is Poha Good for Weight Loss? Yes it is one of the best breakfast foods for losing weight. Poha is light, low in calories, easy to digest and rich in iron. It also keeps you full for a longer time, so you don’t feel hungry quickly. Add colourful vegetables, use very little oil to make it healthier and eat only a medium portion. It’s also quick to prepare, budget-friendly and suitable for all age groups.
Healthy eating does not mean you must stop eating your favourite foods-it means making more intelligent choices. And if you’re wondering if is poha good for weight loss, the answer is a big yes. Ultimately, a balanced diet is what will help you lose weight and boost your overall health.