Poha Health Benefits: Can It Help With Weight Loss?

Key takeaways:

There are majorly three types of poha - red poha, white poha, and brown poha
Poha comes packed with a variety of vitamins, minerals, and protein. This makes the stomach feel full and offers a wide range of health benefits
The best time to eat poha is either early morning, at lunch, or during early dinner
Although poha is a nutritious dish, it cannot replace the essential vegetables from your daily diet

Can a humble, flat grain like poha be enough?

The scholar Sudama must have thought about this before he took a bundle of poha for his dearest friend Shri Krishna. But to Shri Krishna, this was the best gift ever.

Let's try again, "Can a humble, flat grain like poha be good enough for weight loss?"

To someone trying to lose those extra kilos, it certainly is.

In this blog, we will understand how poha can help with weight loss. We will also learn some healthy poha recipes that support your fitness goals and some easy tips to get the most out of its weight loss benefits.

What is poha?

If you ever visit any Marathi household for breakfast, it’s very likely that you will be served a nice, warm plate of kanda poha or batata poha.

Famous in Maharashtra, Gujarat, Madhya Pradesh, and several South Indian states, poha is a dish made from rice flakes that have been parboiled, rolled, flattened, and dried.

Poha comes in various forms in different parts of India.

This simple grain is available in white, brown, or red poha , depending on the kind of rice used for processing.

Let’s see how these three are different from each other:

Red, white, and brown poha: What’s good for you?

Red Poha

Nutritional Content

Fiber

per 100g

Protein

7.87g

per 100g

High in fiber
Rich in antioxidants
Contains iron

Health Benefits

Aids digestion

Manages cholesterol

Stabilizes blood sugar

Low glycemic index

White Poha

Nutritional Content

Fiber

per 100g

Protein

7.44g

per 100g

Lower fiber content
Moderate protein
Easy to digest

Health Benefits

Provides instant energy

Light and easy to digest

Good for sensitive stomach

Helps recover from diseases better

Brown Poha

Nutritional Content

Fiber

per 100g

Protein

per 100g

Moderate fiber content
Contains antioxidants
Offers essential vitamins

Health Benefits

Helps digest food

Regulates glucose levels

Improves metabolism

Reduces risk of chronic diseaes

Why is poha healthy?

Poha is mostly known for its good carbohydrate content, enough to fuel you for the day ahead. It is also fibre-rich and known for its iron stores.

Other nutrients that make poha so healthy are:

Macronutrients: Carbohydrates, proteins, and fats.

Vitamins: Vitamins B1 (thiamine), B6, B9 (folate) and B3 (niacin).

Minerals: Iron, magnesium, calcium, zinc, potassium, and phosphorus.

Why is poha (aval) good for weight loss?

Expert cardiologist Dr. Bimal Chhajer of SAAOL Heart Center explains how poha (aval) can benefit you.

Why is poha good for you?

Calories per 100g

130-150 kcal

Glycemic index

38-64 (low - medium)

Breakfast

Morning energy boost

130-150 calories per 100 g serving provides sustained energy throughout the day.

Mid-morning

Sustained satisfaction

High fiber content keeps the stomach full till lunch. Helps curb unnecessary eating.

Throughout the day

Blood sugar control

A glycemic index of 38-64 stabilises blood sugar levels

Long-term benefits

Overall good health

Better nutrient absorption and digestion support metabolism

Expert recommendations:

Good for pregnant women
Ideal for diabetics
Recommended for weight loss and management

Six healthy poha recipes for weight loss

1. Dadpe pohe

Dadpe Pohe is a popular Konkani dish, which can be made with minimal or no fire! The name "Dadpe" comes from the Marathi word dadapne, which means pressed. Once all the ingredients are mixed, a soft cloth is used to cover the dish with some weight on top so that all the juices and flavours are infused into the poha .

Ingredients:

Raw poha - 1 cup
Fresh grated coconut - ½ cup
Coconut water - ¼-½ cup (water from grated cucumber works, too).
Onion - 1 (small)
Green chilli - 1-2 pieces
Lemon - ½ piece
Peanuts - ¼ cup
Jeera, mustard seeds, curry leaves, and hing - for tempering.
Salt to taste

Method:

Mix poha, grated coconut, and coconut water in a bowl.
Now chop onions and green chillies and add to the mix.
Squeeze lemon juice on top.
Add some salt to taste.
Now temper peanuts, mustard seeds, hing, and curry leaves and garnish the mix.
Transfer to a plate and serve immediately.

Calories: Approx. 200-250 kcal per serving (1 bowl, or 100-150g).

2. Kande pohe or vegetable poha

If you ever visit any Marathi household for breakfast, it’s very likely that you will be served a nice, warm plate of kande pohe. It’s tasty, healthy, and one of the easiest ways to impress your guests as a host/hostess.

Ingredients:

Raw poha - 1 cup
Oil - 1 tsp.
Mustard seeds or jeera - 1 tsp
Hing - a small pinch
Turmeric - ¼ tsp
Salt - to taste
Onion - 1 small.
Peanuts - ¼ cup
Vegetables - carrots, peas, tomatoes, french beans, sprouts, etc. - ½ - ¾ cup.
Coriander for garnishing.
Lemon - ½ piece

Method:

Soak the poha in water for 3-5 minutes and drain the water.
In a pan, add oil, followed by mustard seeds/jeera, hing, and peanuts.
Now add the chopped onion and some curry leaves.
Once the onion turns soft, add the washed poha , turmeric, mixed vegetables, and salt.
Cover with a lid and cook for 2-3 minutes.
Squeeze the lemon juice on top and garnish with coriander.

Calories: Approx. 180-350kcal per serving (1 bowl, or 150g).

3. Poha chilla

Unique poha chilla recipe for weight loss

An interesting take on the regular chilla (Indian pancakes), poha chilla is easy to prepare, takes little time to cook, and has ample scope for customisation. Give it a try!

Ingredients:

Raw poha - ½ cup
Semolina (Sooji /Rava): 2 tbsp
Curd (Yoghurt or dahi): ¼ cup
Grated ginger - ½ teaspoon
Green chilli - 1 small, finely chopped
Water - 2-3 tablespoons
Onions, tomatoes, bell peppers, or spinach - ¼ cup, finely chopped
Coriander leaves - 1 tablespoon, finely chopped
Salt to taste
ENO fruit salt - ¼ teaspoon
Oil for greasing the tawa

Method:

In a mixer, grind soaked poha , semolina (Sooji/rava), curd, grated ginger, green chilli, and water into a smooth batter.
Now add chopped veggies, coriander leaves, and salt, and mix nicely.
Before cooking, add ENO fruit salt and spread the batter on a greased tawa.
Cook until the chilla gets a nice golden hue and is crispy on both sides.
Serve with chutney .

You can also use poha with besan if you wish to make the chilla gluten-free.

Calories: Approx. 100-150 kcal per chilla (medium-sized, approx. 100g batter), depending on the amount of oil/ghee used and toppings.

4. Oats poha

Tired of making oats upma ? Try this recipe that blends the heart-healthy benefits of oats and the energy boost of poha . A wholesome dish that keeps your tummy full.

Ingredients:

Poha - 1 cup
Oats - 1/2 cup
Oil - 1 tsp
Mustard seeds - 1 tsp
Jeera - 1/2 tsp
Curry leaves - 10-12 leaves
Green chili to taste, finely chopped
Onion - 1 small, finely chopped
Carrot, capsicum, and beans - 1/4 cup each, finely chopped
Turmeric to taste
Water as needed
Lemon juice to taste

Method:

Rinse poha with water and drain well. Keep aside

Heat oil in a pan and add mustard seeds, jeera, and curry leaves. Let them crackle.
Now sauté green chillies and onion. Put some turmeric powder.
Add the carrots, capsicum, and beans and stir-fry.
Now add poha and oats and sprinkle some water on them.
Cook for 3-4 minutes and squeeze some lemon juice on top.
Transfer to a plate and enjoy.

Calories: Approx. 206 kcal per serving (100-150g).

5. Soya poha

A different take on a poha recipe - soya poha

Tired of eating soya sabzi all the time? Try a new twist with poha . 100 g of soya chunks can contain as much as 52 g of proteins!

Ingredients:

Washed poha - 1 cup
Soya granules - ¼ cup
Water for boiling
Oil - 1 tsp
Mustard seeds, hing, curry leaves for tempering
Turmeric - ¼ tsp
½ cup mixed vegetables of your choice (e.g., peas, carrots)

Method:

Boil some water in a pan and add soya granules. Squeeze out any extra water.
Grind the soya chunks into small pieces.
Heat oil and sauté with hing, mustard seeds, curry leaves, turmeric, and mixed vegetables.
Add washed poha and the soya granules to the tempering. Mix well and cook for 2 minutes.
Take off the heat, transfer to a plate, and serve.

Calories: Approx. 170 kcal per serving (1 bowl, or 100-150g).

6. Curd (dahi) poha/Gopalkala

If you are looking for ways to add some more probiotics to your poha , dahi is the answer. It is super light and healthy for the stomach and is also offered as prasad during Janmashtami and Ganesh Chaturthi.

Ingredients:

Raw poha - 1 cup
Water for rinsing
Salt to taste
Curd/dahi/yoghurt - 1 cup
Mustard seeds, curry leaves, green chillies for tempering
Coriander leaves, finely chopped for garnishing
Pomegranate seeds for garnishing (optional)

Method:

Rinse poha with water. Drain well.
Mix poha with dahi and some salt.
Add a tempering of curry leaves, mustard seeds, and green chillies.
Garnish with chopped coriander leaves and enjoy.
You can even add pomegranate seeds for some sweet crunch.

Calories: Approx. 180-220 kcal per serving (1 bowl, or 100-150g).

What is the best time to eat poha?

When eaten at the right time, poha can be an incredibly delicious and simple way to help with weight loss. Check out the image below to know the best time to eat poha.

The best time to eat poha

Early morning breakfast:

Your body is in a fasting state after a long, restful night of sleep. Eating poha right after waking up is good, because:

It provides the right amount of energy to keep going throughout the day
Keeps hunger pangs away
Helps digest breakfast better, and prevents bloating

Lunch/dinner:

If poha for breakfast feels heavy, you can have it later in the day for lunch or early dinner. Doing so has the following benefits:

It is a lightweight meal choice
Helps avoid unnecessary snacking
Moderate, homemade servings makes the meal nutritious

Do not eat poha late at night, because doing so can:

Affect your blood sugar levels
Store excess energy as fat
Disrupt digestion and can keep you uneasy at night

How to make poha more weight-loss-friendly?

These tried and tested tips will help you ensure that poha helps you lose weight in the best way possible:

Tips to make healthy poha
	Use less oil (for e.g. reduce from 1.5 tbsp to 1 tbsp)
	Limit portion to single serving to control calories
	Add protein to poha in the form of peanuts, sprouts, or soya chunks
	Skip adding sugar to poha to reduce empty calories
	Cook poha in healthy oils such as groundnut oil, olive oil, coconut oil, canola oil, etc.
	Add a squeeze of lemon juice for better iron absorption and a zesty taste

How does poha support weight loss?

In a study ^[1], researchers asked 100 people with diabetes to eat poha daily for 6 days while continuing with their usual diet and medicines. They measured the patients' blood sugar levels on days 1 and 7.

What they found was that the patient's blood sugar levels were lower than before. This was mainly possible because of its fibre content and low glycemic index.

Therefore, the study proved that poha can be a cost-effective way to manage blood sugar levels, which also have a huge role to play in weight loss.

Four poha myths you must know about

Poha can be a misunderstood food staple. Here are four poha myths that you should be aware of.

Poha Myths: True or False?

Test your knowledge about common poha myths!

1. All flattened rice varieties are exactly the same as poha .

Different varieties of flattened rice exist across Asia, each with unique processing methods. Examples include Pinipig (Philippines), Ambok (Odisha), Mont Hsan (Myanmar), Khao Mao (Thailand), and Cốm (Vietnam).

2. poha is universally easy to digest for everyone.

While poha is generally easy to digest, some people with sensitive guts may have issues. Adding heavy spices, fats, nuts, or soya can also affect digestibility.

3. Poha always causes stomach aches.

Poha typically aids digestion due to its fiber content. Stomach issues may occur due to improper rinsing, specific ingredients, individual sensitivities, or pre-existing conditions.

4. poha can completely replace vegetables in your diet.

While nutritious, poha cannot replace vegetables entirely. Vegetables provide essential vitamins (A, C, K), minerals, folate, diverse fibers, phytochemicals, and antioxidants that poha alone cannot provide.

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Conclusion

Healthy eating doesn't have to be boring, and poha proves that. It is a great example of how something simple and affordable can be a healthy weight-loss meal. Be it the regular kande pohe, or the hatke poha chilla, you can whip up your delicacy without compromising on flavour or satisfaction.

Swap out the high-calorie ingredients, follow portion control, try eating one poha dish a week, and then switch it up. You will not regret it.

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FAQs

Can I eat poha while dieting?

Yes, poha is an excellent meal choice for weight loss due to its low-calorie count (110-354 kcal/100g), high fibre, and complex carbohydrates. Together they help you sustain energy for longer periods of time without spiking blood sugar. It is a versatile ingredient and can be easily combined with different vegetables, protein sources, and nuts to help you with your weight loss goals.
Is poha better than rice?
Yes. poha is a healthier alternative to rice, the reasons behind this being:
- Poha has fewer calories than rice.
- It is minimally processed, whereas rice is more polished.
- Poha has a lower glycemic index than rice.
- It has more nutrient content than rice because it is unpolished.
- It is relatively light on the stomach.
- Some sources suggest that poha has probiotic qualities due to fermentation during its processing.
What are the disadvantages of eating poha?
While poha can be weight-loss friendly when taken in moderation, it also has some disadvantages.
- It can irritate people with stomach issues like irritable bowel syndrome (IBS) and cause acidity, bloating, and gas.
- It doesn't have adequate protein compared to other breakfast dishes.
- It can spike blood sugar levels rather quickly if eaten in excess.
- It is low in fibre and protein.
Is poha a junk food?

No! On the contrary, poha is a wholesome dish rich in fibre, carbohydrates, iron, vitamins, and minerals. It is best to eat homemade poha with adequate protein and vegetables so you get the best of its nutritional value.
Can poha help in gaining weight?

It depends on how you prepare poha , how much you eat, and what you eat it with. Adding calorie-dense foods like peanuts, nuts, seeds, potatoes, or extra oil can cause unhealthy weight gain. Some believe that adding grated coconut or serving it with curd can also increase its calorie content.
Is poha gluten-free?

Poha is flattened/flaked rice that does not contain gluten, as it is made from white and red rice. This makes it a complex carbohydrate and a convenient option for people with celiac disease or gluten sensitivity.
How does poha compare to oats for weight loss?

Oats are nutrient-rich and pack more protein (10-13g) and fibre (10-11g) per 100g. This makes them more filling and helps control hunger. Their low glycemic index makes it easier to stabilise blood sugar levels.

poha , on the other hand, is light and easy to digest, with 130-150 calories per 100g. But it contains less protein (2.5-3g) and fibre (1.5-2g) in comparison and may leave you hungry sooner. So, pick oats if you are looking for satiety and poha if you want a quick, light meal.
Is poha suitable for people with diabetes?

Definitely, because of its low glycemic index (38-64) and high fibre content, poha slows down the absorption of carbohydrates. This way, the sugar levels in the blood rise slowly and steadily, rather than in sudden spikes. You can prepare poha with minimal oil and add more veggies and protein to increase its nutritional value.
How do I store poha, and what is its shelf life?

As a dry food item, poha has a good shelf life of around six months to a year. Always try to store poha in airtight containers in a moisture-free, cool place to prevent mold and pest attacks. Check for a fresh smell, insects, etc., before you use poha .
Can I prepare poha in advance?

Yes, you can save time while cooking poha . For this, you can chop the vegetables and store them in airtight containers in the refrigerator. This way, you only need to soak the poha before cooking and temper it with spices.

Also, you can make your poha premix at home by roasting the poha , and then mixing it with spices, peanuts, mustard seeds, and curry leaves. Cool the mixture completely before storing it in an airtight container. Cooked poha can be stored in the fridge for 1-2 days, but it’s best to enjoy it fresh.
Is poha a complete meal on its own?

Although poha is a low-calorie, nutritious meal, it still cannot compensate for our daily requirements of proteins, fats, and some other nutrients on its own. Combining it with healthy vegetables, legumes, or dahi can increase its nutritional value.

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References:

[1] Jose, N. M. (2022). Poha consumption and Glycemic control, An experimental Study. International Journal of Nursing Education and Research, 267–268. https://doi.org/10.52711/2454-2660.2022.00062

Can a dish of poha a day keep the doctor away?

What is poha?

Red, white, and brown poha: What’s good for you?

Why is poha healthy?

Why is poha (aval) good for weight loss?

Six healthy poha recipes for weight loss

1. Dadpe pohe

2. Kande pohe or vegetable poha

3. Poha chilla

4. Oats poha

5. Soya poha

6. Curd (dahi) poha/Gopalkala

What is the best time to eat poha?

How to make poha more weight-loss-friendly?

How does poha support weight loss?

Four poha myths you must know about

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Conclusion

FAQs