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Poha for Weight Loss: Benefits, Recipes & Nutritional Values
Poha, a popular breakfast option, has a high concentration of essential nutrients and vitamins, making it an excellent addition to weight loss diets. 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.
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What is Poha?
Poha is a type of flattened rice prepared by boiling it, rolling it until it is very thin, and drying it. 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. These tiny fragments can retain flavours effectively because of their high water absorption quality.
Is Poha Good for Weight Loss?
Yes, Poha is good for weight loss. 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. It is a low-calorie, high-fibre breakfast option, and its rich nutrient content will keep you full for longer, reducing cravings and unwanted snacking. Its antioxidants and fibre aid digestion and reduce bloating and inflammation. It is also a versatile dish, where you can add other healthy ingredients like vegetables, peanuts, or sprouts to boost protein and make it much more nutritious. You can also use less oil to make it a weight-loss friendly meal.
Poha Benefits For Weight Loss
Poha provides adequate nutrition essential for successful weight loss and weight management. Here are the benefits of poha for weight loss:
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Low Calorie:
Poha is less in calories. With approximately 250 calories per bowl, vegetable poha for weight loss can be the guilt-free delight that allows you to stick to your calorie deficit plan.
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Nutrient-Rich:
Poha and weight loss go hand in hand as the probiotic-rich poha boosts gut health and metabolism by increasing beneficial stomach flora and flushing toxins.
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Fibre-Packed:
Research shows that individuals with a higher dietary fibre intake experience more significant weight loss. The natural nutritional fibre in poha aids digestion and fills you up, quelling your appetite.
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Easy To Digest & Light On The Stomach:
A load of clean, flattened rice calories is easy on the stomach. A bowl of fluffy vegetable poha in the mornings is sure to make your meal and mood enjoyable and light.
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Wholesome With Healthy Carbs:
Poha contains complex carbohydrates and provides substantial energy without triggering a sugar surge or causing surfeit fat storage. Poha’s high whole-carb content (about 70%) makes it a healthy choice for controlling blood sugar, which is crucial for preventing type 2 diabetes and beating unhealthy sweet cravings.
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Low-Fat Composition:
Poha is an excellent low-fat option with just 23% fat content that guarantees you will not add extra inches while relishing a delicious and satisfying meal.
Nutritional Profile of Poha
Nutrient/Component |
Amount per 100 grams |
| Energy | 333 kcal |
| Total Calories | 333 kcal |
| Carbohydrates | 76.67 grams |
| Protein | 6.67 grams |
| Dietary Fiber | 6.7 gram |
| Fat | 0-1.14 gram |
| Saturated Fat | 0.1 grams |
| Monounsaturated Fat | 0.1 grams |
| Polyunsaturated Fat | 0.1 grams |
| Cholesterol | 0 milligrams |
| Sodium | 67 milligrams |
| Potassium | 148 milligrams |
| Magnesium | 77.92 milligrams |
| Iron | 1.2 milligrams |
| Calcium | 9-12 milligrams |
| Vitamin E | 0.3 milligrams |
| Vitamin B6 | 0.2 milligrams |
| Thiamine (B1) | 0.12 milligrams |
| Riboflavin (B2) | 0.1 milligrams |
| Niacin | 1.1 milligrams |
| Pantothenic Acid (B5) | 0.4 milligrams |
| Folate | 35 micrograms |
Health Benefits of Poha for Weight Loss
Now that we know that poha is good for weight loss, with its nutrient profile in mind, let us explore how this flavorful superfood offers a multitude of health benefits:
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Iron-Dense Meal:
A good source of iron, poha can help prevent anaemia by promoting haemoglobin production, which keeps cells oxygenated and energy-efficient. Furthermore, poha’s low sodium and potassium levels help to control blood pressure and support optimal cardiac function.
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Low Glycaemic Index:
Poha’s low glycaemic index (below 55) can benefit the management of type 2 diabetes and the prevention of insulin resistance.
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Rich In B Vitamins:
Poha has many B vitamins, such as Vitamins B1, B2, B3, B6, and folate. It improves cognitive performance and keeps the brain healthy.
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Minimal Gluten Content:
Due to its low gluten levels, poha is a savoury alternative for gluten-sensitive and weight-management diets.
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High In Good Bacteria:
As poha preparation involves fermentation after being flattened, it retains a host of good bacteria essential for promoting good gut health, making it an excellent probiotic.
Different Types of Poha for Weight Loss
Here are the different types of poha:
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Red Rice Poha:
The coarser red rice poha is best for weight loss as it contains antioxidant-rich flavonoid anthocyanin. It is high in vitamin C, magnesium, and potassium and substantially increases the body’s calorie-burning capacity, encouraging speedier weight loss.
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White Poha:
Despite having lesser fibre content than red rice poha, white poha is still a healthy breakfast option due to its low-calorie count and light texture. However, the former should be your first preference for weight loss.
Healthy Vegetable Poha Recipe
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. If we were to consider the calories in poha with vegetables, 100 grams of vegetable poha would contribute 130–150 calories to our diet. Those looking for a satiating meal on their weight loss diet chart can follow this recipe.
Ingredients
- 1-2 cups of poha (you can use a 2:1 poha to the veggie ratio for easy measurement)
- Cooking oil of choice (olive oil works better for weight loss)
List of vegetables (diced/chopped):
- 1 Medium Sized Onion
- ⅓ Cup Carrots
- ¼ Cup French Beans
- ¼ Cup Capsicum
- ¼ Cup Peas, Fresh Or Frozen
- ¼ Cup Potato
- ⅓ Cup Cabbage
- ½ Cup Sprouts (Mung Bean)
List of Herbs, Spices and Tempering:
- 4-5 Garlics, Minced
- ½ Teaspoon Ginger, Grated
- 1-2 Green Chillies (Optional)
- 4-5 Curry Leaves
- ½ Tablespoon Mustard Seeds
- ½ Tablespoon Cumin (Jeera) Seeds
- ½ Tablespoon Turmeric Powder
- ¼ Tablespoon Asafoetida/ Hing
- Tablespoon Salt/Rock Salt (add to taste)
- 1 Tablespoon each of Chana and Urad Dal
- 1 tablespoon Peanuts, Roasted
- ½ Lemon Juice
- Chopped Coriander Leaves for Garnishing
Poha Calories According To Portion Size
Based on your calorific needs, you can customise your Poha. Take a look at the following table for a calorie estimation of different kinds of Poha:
| Types of Poha Servings & Portion Size | Calories |
| 1 Bowl Poha (139g) | 156 |
| 1 Plate Onion Poha | 185 |
| 1 Bowl Poha Uncooked | 394 |
| 2 Cups Poha (278g) | 316 |
| 1 Cup Poha Mixture | 330 |
How To Make Vegetable Diet Poha?
Follow the below steps for a Poha recipe for weight loss:
1. 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). Meanwhile, chop all the vegetables and herbs and set aside.
2. Over medium heat, add mustard and cumin seeds to the oil and let them sputter. Then fry peanuts, chana daal, and urad daal until brown.
3. Now sauté curry leaves, green chillies, ginger and garlic for about 30 seconds. Add chopped onions, asafoetida, and turmeric and cook until translucent.
4. Add all the vegetables with ½ tablespoon salt and cook well for 5-7 minutes over medium heat. Once the vegetables have cooked through, add ½ cup of moong daal sprouts, then poha and salt to taste, and mix well.
5. Cook for around 4-5 minutes more on medium heat. After turning off the heat, add roasted peanuts, lemon juice, and chopped coriander leaves and serve hot.
Let us have a look at the nutritional benefits of this recipe:
Nutritional Value Vegetable Poha Recipe
| Ingredients | Calories (kcal) | Carbs (grams) | Protein (grams) | Fat (grams) | Fiber (grams) |
| Poha (1 cup) | 280 | 62 | 5 | 0.5 | 2.5 |
| Olive oil (1 tbsp) | 120 | 0 | 0 | 14 | 0 |
| Carrots (⅓ cup) | 13 | 3 | 0.3 | 0.1 | 1 |
| French Beans (¼ cup) | 10 | 2 | 0.5 | 0.1 | 1 |
| Peas (¼ cup) | 30 | 5 | 2 | 0.2 | 2 |
| Potato (¼ cup) | 30 | 7 | 0.8 | 0.1 | 1 |
| Cabbage (⅓ cup) | 9 | 2 | 0.5 | 0.1 | 1 |
| Sprouts (½ cup) | 30 | 6 | 3 | 0.2 | 2 |
| Peanuts (1 tbsp) | 50 | 2 | 2 | 4 | 1 |
| Spices & herbs | <5 | <1 | <0.5 | <0.5 | <0.5 |
How To Consume Poha For Weight Loss?
To best reap the Poha’s benefits for weight loss, try incorporating the following poha-based dishes in your diet:
- Poha Salad:
For a fibre-rich snack, make a bowl of poha salad with your favourite raw vegetables, such as capsicum, cucumber, and tomato.
- Dry Fruit Poha:
Roasting poha and topping it with nuts and seeds is a tasty, nutritious snack that aids satiety, promotes digestion and metabolism, and weight loss.
- Poha Chat:
Add a tasty twist of corn and chaat masala to dry-roasted poha, and top it with lemon juice and chopped coriander for the perfect poha chat to pep up your weight loss meal plans.
- Vegetable Poha:
As discussed earlier, vegetable poha is a balanced meal that combines the weight loss benefits of poha with the nourishment of vegetables.
Best Time To Consume Poha For Weight Loss
The best time to eat poha is first thing in the morning for breakfast, but you can also enjoy it as an evening snack. Its high, good carb content, when consumed in the morning, will keep you going all day and prevent you from snacking between meals. Poha is a versatile and nutritious dish that is also great for weight loss.
Takeaway
Poha is a tasty, nutritious, and adaptable food that assists in weight loss and healthy eating. This low-calorie, high-fibre, and whole-carb-rich food boosts metabolism and quells cravings. It can be included in your weight loss diet in many delightful ways. However, moderation is the key. When incorporating poha into your diet, consult a nutritionist for tailored advice to maximise weight loss benefits.
Frequently Asked Questions On Poha For Weight Loss
Poha per 100 grams has more fibre than rice. Furthermore, its high iron content, low calories, glycaemic index, probiotic characteristics, and gluten-free composition make it a healthier alternative to rice.
At 150-300 calories, 100-150 grams is ideal for breakfast if you want to have poha for weight loss. However, it is best to consult a nutritionist to determine your unique calorie requirements and have your meals accordingly.
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. Make sure you consume well-balanced meals.
Poha is best consumed as a light and wholesome breakfast since our bodies exhibit higher metabolic activity in the morning. Its high carbohydrate content may hinder weight reduction and sleep if you have it at night.
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. Hence, it is best to check with a nutritionist on how best to have it.
Yes, poha in moderate amounts is a good breakfast choice for weight loss.
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. It is also helpful to have a variety of nutritious meals rather than just poha for weight loss every day.
Poha is healthier for weight loss than rice because it is unprocessed, high in fibre, low in calories, and light on the stomach.
One bowl of poha has around 130-150 calories. The exact number of calories consumed varies with ingredient list and portion size.
Including Poha in your everyday meals offers plenty of health benefits that help you lose weight and improve your overall well-being. Its easy-to-digest nature, healthy carbohydrate content, ability to prevent blood sugar spikes, high iron content, low gluten, and other brain health benefits make it a nutritious and balanced meal.
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