Poha is a breakfast food and very popular among Indians it is also called as flattened rice or beaten rice, especially in the western side of the country. It’s process includes parboiling of rice, then flattening it into dry flakes. These flakes are then lightly washed, ‘broomed, cooked and packed, but not processed in any other way or blended with other ingredients.
Poha, as you probably know, is one of India’s favorite breakfasts, a quick and easy dish that’s also good for digestion and you can find millions munching it, particularly in Maharashtra, Madhya Pradesh and Gujarat.
Poha has many regional counterparts, a few of them being:
- Kanda Pohe ( with onion – Maharashtrian style)
- Indori Poha (with sev and pomegranate – Madhya Pradesh)
- Batata Poha (with potatoes)
- Aval Upma (South Indian version)
And it is not just versatile, it’s so easily customizable to everyone’s dietary preferences as well. If you are on a weight loss diet or someone who is short of time, it ticks off both boxes.
now the question is that How Many Calories are there in it and is there any Any Health Benefits of it?
Poha is a low-calorie, filling breakfast.
Type
| Types of poha | Calories (approx.) |
| Dry Poha (100g) | 350 kcal |
| Cooked Vegetable Poha (1 bowl) | 180–220 kcal |
| Poha with Peanuts | 240–260 kcal |
Poha is cooked with very less oil and loaded with veggies, hence lighter than similar Indian breakfasts like parathas or deep-friend snacks.
Glycemic Index of Poha – Is It Good for Diabetics?
Poha has relatively low-medium GI values in general 38–55 depending on so many factors as explained above.
A diet poha cooked with vegetables and little oil is of a low GI.
Foods having high glycemic index (GI) can cause blood sugar to rise quickly, where as low-GI foods release energy more slowly.
Why diabetics should eat poha:
Low-to-moderate GI
Light and low-fat
Protein can additionally be added (such as peanuts or sprouts)
That’s why poha is a smart choice for the people who have diabetes — especially when you add veggies like onions and carrots that boost the fiber and make it even more healthier
Health Benefits of Poha
‘Poha’ is not only a delicious morning name. It also has many health benefits:
- Rich in Iron
And while I was loitering, the moa was simmering The poha was cooked just right Cooked poha is absolutely delicious and healthy. It’s particularly good for women and children.
- Easy to Digest
It also doesn’t sit heavy on the stomach and is easy to digest and It is suitable for all ages, between senior citizens and kids.
- Weight-Friendly
It is quite low in calories and fat provided you make it with veggies and negligible oil moreover It keeps you full for longer.
- Provides Instant Energy
one more reason why it is great option for breakfast or snack before workout because carbohydrates present in it give you the much needed energy early in the day
Gluten-Free
- Gluten free
Poha is also gluten free, that’s why it’s an easy option for those people who suffer from celiac disease or gluten intolerance.
- Good Source of Antioxidants
When it is taken with turmeric, curry leaves, coriander, and mustard seeds, it turns into an antioxidant-laden dish.
How to Make Poha – Easy Indian Recipe
Ingredients:
Time needed: 15 minutes
Here Is The Complete Process of making Of Poha
- 1 cup medium-thick poha
take a single cup of poha, or as per the requirement
- 1 small onion (finely chopped)
chopped it in small pieces, quantity as per requirement
- 1 green chili (slit)
if you love spicey you can add more chili
- 1/4 cup peanuts
peanuts are according to taste
- 1/2 tsp mustard seeds
as per taste
- 7–8 curry leaves
for taste and beauty
- 1/4 tsp turmeric powder
it is important for color and taste
- Salt to taste
as per taste
- 1 tbsp oil
as per quantity
- 1/2 lemon juice
as per demand, you can add more later
- Chopped coriander for garnishing
hey hey,, it is for final touchup
Preparation:
Wash poha with little water for only 10-15 secs and then Drain and let it sit. after that
Heat the oil in a pan and Stir the mustard seeds and cook until they started to pop.
Add some curry leaves and peanuts and Fry till peanuts become little brown.
also Add onions and green chilies and Sauté until translucent.
Sprinkle the turmeric and salt and Mix well.
after then Add soaked poha and Stir lightly so that flakes ain’t crushed.
and then Close the lid and let it steam on low heat for at least 2 minutes.
and now Turn off the heat. Squeeze lemon juice and mix.
Add fresh coriander on the top and serve hot.
As per choice: Boiled peas, grated carrots or sprouts can be added for extra nutrition..
FAQs About Poha
Yes, when cooked with vegetables and minimal oil, poha is a low-calorie, high-fiber meal ideal for weight loss.
Yes, It is light, digestible, and nutritious. It’s safe to include in your daily breakfast.
Absolutely. It’s soft, iron-rich, and can be made with mild spices to suit children’s palates.
Yes, It is naturally gluten-free.
Final Thoughts
Poha is not just a traditional Indian dish — it’s a wholesome, balanced, and adaptable food for modern lifestyles. Whether you’re looking for a nutritious breakfast, a diabetic-friendly meal, or a light snack, It checks all the boxes. With low calories, good iron content, and easy digestibility, it’s time to give it the health spotlight it deserves.
Make it colorful, flavorful, and yours – one bowl at a time and read more article like this only at news.highzones