Poha — one of the healthiest breakfast options for you

Poha makes for a great snack. Here are its many health benefits.

HealthifyMe | Updated: January 9, 2015 11:26 am

We Indians love our poha (or beaten rice pilaf). It can be prepared very easily and is highly nutritious as a lot of veggies can be added to it. In different states of India, poha is made in different ways and is a staple breakfast item in many households. Here’s why:

Packed with iron: Eating poha regularly can prevent iron deficiency or anaemia as it contains 20 mg of iron in every 100g raw rice flakes. Children as well as pregnant and lactating women can benefit greatly by consuming it. Softened poha is also a great way to add dietary iron when an infant is weaned from breastmilk. Sufficient iron helps the body to form haemoglobin that carries oxygen to body cells and also builds immunity. Squeeze a cut lemon on the poha as it helps improve iron absorption. Here are 6 reasons why your body needs iron.

A complete meal: Mixed vegetables can be added to rice flakes to make it rich in vitamins, minerals and fibre. Add sprouts, soya nuggets, peanuts and even boiled eggs to make a well-balanced and high-protein meal. Poha also makes a tasty and healthy packed lunch for toddlers as well as office goers. Opt for beaten rice made from brown rice for an extra health boost.

A good source of carbs: Carbohydrates are the major source of energy in a bowl of poha. This makes it a perfect breakfast option. It can be eaten for snack too in the place of unhealthy options such as chips and biscuits. Carbohydrates are needed to help our body store energy, and perform various other functions. But getting your carb intake from healthy sources is vital and poha is one healthy source. Try this fibre-rich carbohydrate diet to prevent diabetes.

Very low on gluten: These days, many people are cutting down on food grains like wheat and barley even if they aren’t sensitive to gluten. These people can opt for poha as it has very low amounts of gluten. People who have celiac disease should consult their doctor if they can eat poha without causing bloating or stomach pain. They can eat khichdi too as it is very healthy. Here are 5 reasons why you should eliminate gluten from your diet.

Good for diabetics: Poha is considered to be a great meal option for diabetics as it promotes slow release of sugar into the bloodstream. It also keeps you full for longer time. A single serving is enough to keep you going without hunger pangs and reach for unhealthy sweets and junk food. Add chunks of soya to increase its nutritive value.

To avoid monotony, make it by incorporating many different ingredients. Each state in India has their own version of this dish. You may also read how skipping breakfast can make you fat.

Given below is the calorie count in 1 katori of poha:

Vegetable Poha- 244 Kcal
Peanut Poha- 589 Kcal
Huli Avalakki- 222 Kcal

Here are some poha recipes:

Content courtesy HealthifyMe, the world’s first Indian nutrition tracker.

Image source: Getty Images

Published: January 9, 2015 9:33 am | Updated:January 9, 2015 11:26 am

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