Is Poha good for weight loss?
Table of Contents
What is Poha?
What is the Nutritional Content of Poha?
How is Poha Beneficial for Weight Loss?
What are the Advantages of Eating Poha?
Various Ways to Consume Poha
Poha Recipes for Weight Loss
Conclusion – Is poha really good for weight loss?
What is Poha?
Even before we delve into understanding of – Is poha good for weight loss?
Let’s start by understanding what Poha actually is.
Poha is made of parboiled rice, which retains most of the nutrients found in raw rice. Poha is also known as flattened rice, a beloved Indian breakfast dish celebrated for its adaptable nature, delicious flavour and quick preparations. Poha is a rich source of carbohydrates, providing essential energy for the day, hence poha is great for weight loss. Additionally, poha offers a variety of essential vitamins and minerals like vitamin B, folic acid and iron. Poha also being low in calories emerges as an appealing option for those on their weight loss journey. If you are trying to lose weight, then Poha is just the right choice for you to include in your meals. Poha is a great snack to include in your weight loss journey. Poha is good for weight loss for simple yet multiple reasons.
What is the Nutritional Content of Poha?
The nutritional value of Poha varies slightly depending on your preparation method along with the ingredients used. Poha is good for weight loss, for some multi-usage benefits and its nutritional content. However, some of the primary nutrients in one bowl (100g) of cooked poha are as follows:
Energy: 180kCal
Carbohydrates: 25g
Proteins: 2.34mg
Fat: 7.9g
Fibre: 2.5mg
Vitamins and Minerals
Vitamin A: 67.6mcg
Vitamin B: 1.4mg
Vitamin C: 1.9mg
Iron: 2.6mg
Magnesium: 32.9g
Potassium: 5mg
Calcium: 13.7mg
Phosphorus: 79.7mg
How is Poha Good for Weight Loss?
To know more in detail how poha is good for weight loss, let me take you through each pointer –
1. Poha is Low in Calories
Poha is relatively low in calories compared to many other Indian breakfast options. A serving of poha typically contains fewer calories than foods like bread, idly/dosa, vada or any other fried items. This makes Poha a calorie-conscious choice for those trying to lose weight or are eager to maintain their weight on a weight loss journey, hence in weight loss journey poha is great for weight loss. Low in calories, hence poha is good for weight loss.
2. Poha is a Good Source of Fibre
Poha contains a good amount of dietary fibre, which is essential for weight management. Fibre helps in promoting a feeling of fullness and satiety, reducing the likelihood of overeating or snacking on high-calorie foods. As a low-calorie snack Poha helps immensely to retain the urge of binge eating. Good source of fibre hence poha is good for weight loss.
3. Poha has a Balanced Nutritional Profile
Poha offers a balanced nutrient profile. It contains carbohydrates for energy, a modest amount of protein, and minimal fat. This balance of nutrients and low calorie ensures you have the necessary energy to stay active during your weight loss journey, simultaneously providing essential nutrients for our overall wellbeing. Balanced nutritional profile so poha is good for weight loss.
4. Poha is Relatively Low in Fat
Poha’s typical preparation is mostly with minimal oil, making it lower-fat option compared to many other Indian breakfast items. Reducing fat intake or checking the quality of fat used in preparing Poha can contribute to a lower calorie intake, aiding to Poha being a great choice for weight loss. Low in fat hence, poha is good for weight loss.
5. Poha is Easy to Digest
Poha is easily digestible, making it a suitable choice for individuals with sensitive stomach or with gut issues. It doesn’t burden the digestive system, allowing for comfortable and efficient digestion. Easy to digest hence poha is good for weight loss.
6. Poha has Low Glycaemic Index
Poha has a low glycaemic index (GI), which means it has a slower impact on raising our blood sugar levels. Foods with a low GI can help prevent spikes and crashes in blood sugar levels, reducing the risk of sudden hunger pangs and cravings that can derail weight loss efforts. Low glycaemic index hence poha is good for weight loss.
7. Poha is Versatile in Nature
Poha is a versatile dish that can be customized to suit your dietary preferences. You can add your choice of vegetables like carrot, bell pepper, peas, peanuts to increase the nutritional value of poha without significantly increasing the calorie count. Versatile nature makes poha good for weight loss.
8. Poha Reduces Desire for Binge Eating
Poha due to its fibre content and nutritional balance can leave you satisfied and full, reducing the desire for unhealthy snacking in between meals. Satisfactorily makes us feel full hence poha is good for weight loss.
While a beneficial addition for your weight loss can be poha, it’s important to remember that weight management is a holistic process. It’s not just about one specific food but rather about the overall quality and quantity of your diet, as well as physical activity. Combining poha with a well-balanced diet and regular exercise is the most effective approach to achieving and maintaining a healthy weight.
Hence Poha is good for weight loss.
What Are the Advantages of Eating Poha?
Eating poha offers several advantages, making it the most popular dish and a nutritious choice in most Indian household. Poha for weight loss is great when there are additional benefits attached to it. Below I’m listing some key advantages –
1. Poha is Rich in Nutrients
Nutritional value of poha includes carbohydrates, fibre, vitamins & minerals like- vitamin B, folic acid, iron and other important micronutrients, that are beneficial for overall health.
2. Poha is Low in Calories
Poha is relatively low in calories, making it an excellent option for those looking to manage their weight. A serving of poha is satisfying enough without exceeding the calorie load per meal.
3. Poha is Rich in Dietary Fibre
Poha is rich in dietary fibre, which promotes feeling of fullness and easy to digest. This can help prevent overeating and adds satiety after a meal.
4. Poha is Naturally Gluten-Free
Poha is naturally Gluten-Free, making it suitable for individuals with gluten sensitivities or celiac disease. Poha can easily be a part of gluten-free diet. Gluten-free diet can include poha hence poha is good for weight loss.
5. Poha is Gentle on the Stomach
Poha is easy to digest and hence considered gentle on the stomach. Poha is often recommended for individuals with digestive sensitivities, hence poha is a great for weight loss. Easy to digest hence poha is good for weight loss.
6. Poha is Easily Customizable, Quick & Easy to Prepare
You can adapt poha to your dietary preferences and nutritional needs. Whether you are a vegetarian, or vegan or looking to add more protein, poha can be customized to suit your diet. Poha is known for its quick & easy preparation. It requires minimal cooking time and is a convenient option for busy mornings or when we need to prep up a quick meal.
Various Ways to Consume Poha for Weight Loss
When we think is poha good for weight loss?
The first thing that crosses our mind are the various ways we can consume poha, to help us in our weight loss journey.
Enhance your fibres in poha with Vegetable poha! By adding in a variety of veggies to your poha and seasoning it up with an array of spices for a delicious and weight-loss friendly meal.
Quick fix to your meal is Poha with curd adding up any sabzi as a side-dish a delectable yet a quicker choice to go for a meal on busy days.
A nutritious snack with roasted poha in ghee along with makhana, peanuts, brown onions and seeds of your choice. A tasty yet weight-loss friendly dish!!
Poha as a binder, can be added to boiled vegetables along with coriander and spices to make air-fried cutlets.
Poha as a gut friendly food during loose motions. Boil a little poha in water with a pinch of salt and cool it down add in ½ a lime and little bit sugar to help you relieve your loose motion to normalize.
So many ways to prepare poha this is a very simply yet valid reason we can include it, so poha is good for weight loss.
Recipe 1 of Preparing Poha for Weight Loss
Ingredients
2 cups of Poha (flattened rice)
2 tablespoons of oil
1 teaspoon of mustard seeds
1/2 teaspoon of cumin seeds
1/2 cup of finely chopped onions
1/4 cup of finely chopped green bell pepper (optional)
1/4 cup of boiled peas
1/4 cup of boiled corn kernels (optional)
2-3 green chilies, finely chopped (adjust to taste)
1/2 teaspoon of turmeric powder
Salt to taste
2 tablespoons of fresh lemon juice
2-3 tablespoons of fresh coriander leaves, chopped
A handful of roasted peanuts (optional, for garnish)
Grated coconut for garnish (optional)
Rinse the Poha:
Place the poha in a sieve or colander.
Rinse it under running water for a few seconds until it becomes soft.
Drain well and set it aside.
Tempering:
Heat oil in a pan on medium heat.
Add mustard seeds and cumin seeds. Let them splutter.
Add chopped green chilies and sauté for a minute.
Add chopped onions and sauté until they become translucent.
Adding veggies:
If using, add finely chopped green bell pepper and sauté for a few minutes until they soften.
Add boiled peas and corn kernels. Stir well.
Seasoning:
Add turmeric powder and salt. Mix everything together.
Adding Poha:
Reduce the heat to low and add the rinsed and drained poha to the pan.
Gently mix everything together, ensuring the poha is well coated with the seasoning.
Cook for a few more minutes until everything is heated through. Be gentle to avoid breaking the poha.
Drizzle fresh lemon juice over the poha and mix well.
Taste and adjust salt and lemon juice as needed.
Garnish & Serve:
Garnish with chopped fresh coriander leaves.
Optionally, you can also add roasted peanuts and grated coconut or accompany with a green chutney/buttermilk for extra flavour and texture.
Poha is good for weight loss for its great taste adaptability and texture.
Recipe 2 of Preparing Poha for Weight Loss
Ingredients
2 cups of poha (flattened rice)
1 large onion, finely chopped
1-2 green chilies, finely chopped (adjust to taste)
1/2 cup of fresh grated coconut
1/2 cup of roasted peanuts
2-3 tablespoons of oil
1/2 teaspoon of mustard seeds
1/2 teaspoon of cumin seeds
1/2 teaspoon of turmeric powder
A pinch of asafoetida (hing)
Salt to taste
Fresh coriander leaves, chopped, for garnish
Lemon wedges for serving (optional)
Instructions:
Rinse the poha under running water until it softens. Drain and set aside.
Heat oil in a pan over medium heat. Add mustard seeds, cumin seeds, and asafoetida. Let them splutter.
Add chopped onions and green chilies. Sauté until the onions become translucent.
Add turmeric powder and salt. Mix well.
Reduce the heat to low and add the soaked poha to the pan. Gently mix everything together to combine the flavours.
Add fresh grated coconut and roasted peanuts. Mix well.
Cover and let it cook for a few minutes until the poha is heated through.
Garnish with fresh coriander leaves.
Serve hot with lemon wedges if desired.
Enjoy these flavourful poha recipes that are perfect for breakfast or as a snack! Poha can be a nutritious and weight-loss-friendly addition to your diet when consumed in moderation and prepared healthily. White & brown poha is low calorie, digestible, and moderate fibre content makes it a satisfying breakfast choice.
And these healthy yet tasty breakfast entitles poha is good for weight loss.
Conclusion - Is Poha Good for Weight Loss?
So, the next time you ponder, “Is poha good for health and weight loss?” rest assured that with the right approach, it can be a delicious and nutritious addition to your meal plan.
In conclusion, to the question- “Is poha good for weight loss?” can be answered with a resounding “YES”. This beloved Indian ingredient, is inseparable from our menu due to its nature of adapting in various recipes from its binding nature, adapting nature as well as its moderate glycaemic index along with low calorie count, is a valuable addition to our weight loss plan, especially for the ones who suffer from GERD & IBS. Poha for weight loss is great when, combined with a well-rounded diet & regular exercise, poha can be a powerful ally on your weight loss journey, helping you shed those extra pounds while enjoying delicious, variable and satisfying meals. Poha is good for weight loss, but also great in fibre, great adaptable nature. So, embrace the goodness of the power of poha and savour your path to a healthier & happier you, with Poha good for weight loss as it’s a great substitute for meals too.
Hope by now you are convinced enough that is poha is good for weight loss or not!
Written by Ananya Bhattacharya (M.Sc in Food & Therapeutic Nutrition)