Poha is a type of flattened rice that is widely famous as an Indian breakfast. It is cooked with various herbs and spices. The best part about poha is that it is extremely lightweight in nature and hence becomes very easy to digest if consumed in breakfast. In fact, most nutritionists regard it as one of the top choices for breakfast. Despite the presence of oats and quinoa in the Indian markets, Poha is still considered the best choice as it is tasty and simultaneously highly nutritive in nature.
Poha is eaten in different ways in different parts of India. It is known as Poha in North India, Chuda in Orissa, Aval in Tamil Nadu and so on. Some parts add mashed potatoes along with it whereas some add onions to it. The taste of the poha breakfast may differ according to state but the recipe remains to be the same. Because of this insane popularity of Poha, various instant Poha recipes are also available in the Indian markets.
When it comes to weight loss, Poha is one of the best choices especially if consumed as a breakfast meal. It is extremely low in calories and fat but high in fiber. Fiber-rich foods always help in weight loss as they tend to keep you full for a longer time. So without any hesitation, you can include Poha in your weight loss diet plan.
Can you include Poha in your weight loss diet?
One can definitely include poha in their weight loss diet plan as it has low calories and fat. The high fiber content of Poha helps you to cut down on carbohydrate cravings and keeps you full for a longer time. Poha is highly nutritive in nature consisting of decent amounts of vitamins, antioxidants, dietary fiber, potassium and iron.
Approximate Nutritional Information of 60g Poha
| Nutrition | Uncooked Poha (60g) | Cooked Poha(60g) |
| Calories | 210Kcal | 300-400Kcal |
| Carbohydrates | 39g | 52g |
| Protein | 4g | 9g |
| Fat | 3.9g | 7g |
| Cholesterol | 0mg | 0mg |
The nutritional information of cooked poha differed from uncooked poha because of the addition of vegetables, fruits or any other spices to enhance the taste.
As you can see, about 60g of Poha is highly nutritive in nature, especially if consumed in breakfast. You would never like to miss out on this nutritive cereal even if you are on your weight loss journey as Poha is actually weight loss friendly and helps you to cut down your sudden hunger pangs.
There are generally three types of Poha according to their color namely red, white and brown. White Poha comes with completely removed bran and has higher carbohydrate content. It is rich in fiber. Red poha is filled up with antioxidants and has a higher iron content. Red Poha tastes slightly nutty and takes a bit longer to cook. It contains more fiber, vitamins and minerals like zinc, calcium, and magnesium compared to white poha. Brown Poha is very similar to white Poha and contains more fiber than white poha.
How is Poha actually made?
Poha also known as chivda in various parts of India, is one of the favorite breakfasts of Indians. Poha is actually made by partly cooking or parboiled paddy. Then it is kept under the sun for many hours till it becomes a little harder. They are then pounded and flattened to form flat rice-like structures. This is how the Poha we consume on a regular basis is made in industries.
Poha is a very simple and lightweight food as it does not go through a lot of processing and is generally not polished. Being extremely lightweight in nature it is easily digested and is considered as one of the best breakfast choices unlike Aloo Paratha or other famous breakfast recipes.
How can Poha help you in your weight loss journey?
Poha is a low-calorie food
Foods that are generally highly nutritive in nature tend to contain a lot of calories along with them. But Poha, even though being highly nutritive, is considerably low in calories. Management of calories is a major point when it comes to losing weight. Burning off more calories to that of the calorie intake plays a major role. Under such conditions, Poha being low in calories becomes a great choice of food that aids in weight loss.
Rich in Anthocyanins that promotes weight loss
Red-colored poha gets the color because of the presence of anthocyanin antioxidants. Various types of research show that anthocyanins are directly related to decreasing total body weight and fat.
Eating Poha for weight loss as a breakfast food is considered great as it helps in maintaining weight and also reduces the risks of developing obesity.
Poha acts as a probiotic
Poha acts as a good probiotic as the process of making poha does not include a lot of processing. The problem with most foods is that they lose most of their nutritive values during their processing method. But since the processing of Poha is very simple it does not lose its nutritive value. Poha is made to undergo fermentation during their processing method which ultimately allows you to retain the microbial flora from the digested carbohydrates and protein by enhancing gut health.
Low-fat food
Poha is Lactose-free, low-fat and gluten-free food. Any food that is free from any sort of fat or contains low fat will definitely help you in weight loss. People on their weight loss journey tend to avoid food rich in fat. Poha under such circumstances is a great choice.
High fiber content
The fiber content in food helps you to keep you full for a longer time and suppresses your appetite. It also improves your digestive and excretory system by allowing easy bowel movements. Suppressing your sudden cravings and appetite plays an important role in your weight loss journey. A 60g serving of Poha contains about 2.3mg of dietary fiber. This amount of fiber will definitely help you to keep yourself full for a longer time.
Contains potassium that helps in weight loss
60g of uncooked Poha contains about 15mg of potassium. Although the relation between potassium and weight loss has not been entirely proven yet. But there are certain studies that show that potassium actually helps n weight loss.
Another study showed that increased potassium intake led to an above-average decrease in BMI.
Along with this potassium, present in poha also prevents excess fluid retention and aids metabolic activities.
When should you consume Poha for weight loss?
Dietitians generally include poha as a breakfast option in a weight loss chart. This is because poha is very easy to digest and the amount of carbohydrates, calories and fat present in it gives you a kickstart to your day. You can even consume Poha as an evening snack. Poha will help you to keep yourselves full for a longer time which will help you in your weight loss journey.
Conclusion
So overall, Poha can be regarded as a wholesome food. It not only aids in your weight loss journey but also supplies the nutrition your body requires during the time of weight loss. Most foods that are associated with weight loss are not tasty and flavorful in nature. But Poha is actually very tasty. Moreover, it is widely consumed in India and has several health benefits to offer including improving your gut health, maintaining blood sugar levels, boosting your brain and preventing anemia.
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