The great aspect of Indian cuisine is that you have multiple diet options despite various health restrictions. It does not matter if you have diabetes, or blood pressure, or heart issues; Indian cuisine still has some wonderful and healthy choices. If you are looking to restrict rice or gluten free diet, then POHA or rice flakes is your go to food. Some of the other names of Poha are Aval, Avalakki , Chiura, beaten rice or flattened rice. Unlike rice, Poha is a healthier option. It contains minerals like Magnesium and Potassium that are good for heart and blood pressure. This is an addition to Iron and Calcium, along with antioxidants and Vitamins.
It is available in multiple variants like thin, thick, and medium and is also made from different rice varieties. So, you have the white variety as well as the brown or red variety. It is also easy to prepare with minimal cooking. Kanda Poha is a very popular instant breakfast option. Some people just eat it with curds as is with sweet or a tadka on top.
Benefits of eating Poha:
1 Good for Digestive Health
Poha is light yet, wholesome and filling. It keeps you full for a long time and hence, the choice of many people who are looking to lose weight. It is easy to digest and does not cause bloating. Poha is best to avoid for avoiding fat and acidity.
2 Controls Sugar Levels
Here is diabetic-friendly breakfast option that is great in taste as well. Since Poha has high fibre content that makes it slow to digest. Hence, it promotes a slow and steady release of sugar into the bloodstream. What is more, it is also loaded with Iron and hence, will prevent anaemia as well. Poha is also gluten free and hence helps you shed excess fat and avoid obesity. All these attributes make it great diet option for diabetics.
3 It is Good Probiotic
You may be wondering about the Poha and probiotics combination? But, yes, it is great probiotic food. It is due to the process involved in making Poha. Paddy is parboiled and sundried for a few days. The sundried paddy is then flattened to make Poha and in this process, it undergoes fermentation. This fermented product retains microbial flora from the partially digested proteins and carbohydrates. This is very good for gut health, making Pha a good probiotic food.
4 Energy-Boosting with Healthy Carbs
We need the recommended daily dose of carbs for energy and Poha is best bet to provide this. Especially for breakfast, we need energy-boosting options that can sustain us for some time. Poha is 76.9% of healthy carbs and 23% fats. It is low calories though, and high in many other essential nutrients. This, it is a great pick for the breakfast menu to stay.
5 Keeps Your Brain Sharp
Poha contains antioxidants that prevent brain damage due to oxidative stress. Also, the Vitamin B used to fortify it helps maintain the neurons in the brain active and healthy. These antioxidants also help keep the skin healthy and wrinkle-free. Some of these also help in the growth of hair follicles and also hair repair.
Avoid adding potatoes or peanuts if you are diabetic or worried about calories while eating Poha. Add a choice of veggies while making Poha for a healthier meal. Cook it well to avoid stomach aches and eat in moderation to avoid toxicity due to high iron content.
Red Poha is healthier than white one, jus as in the case of rice. Also, the processing is less in case of red Poha preparation, and it retains a lot of healthy outer bran. Red Poha contains anthocyanins that are powerful anti-inflammatory agents. Also, it contains Manganese, magnesium, Selenium, Zinc, and Calcium that help alleviate the risk of osteoporosis and fractures. It also has higher fibre content than white Poha. Even though it is slightly coarse in texture, all Poha dishes can be prepared using red Poha as well.
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Anil Malik
Mumbai, India
2nd April 2025