Poha Benefits for Health and Wellness
Poha (also called flattened rice) is one of the most popular Indian breakfasts. It is light, tasty, and quick to make. Apart from being delicious, poha is also full of nutrients that are good for your overall health.
Health Benefits of Poha
1. Easy to Digest
Poha is very light on the stomach. You won’t feel heavy or bloated after eating it. That’s why it is a good choice for breakfast and even for people who are sick or recovering.
2. Good for Weight Loss
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Poha is low in calories but keeps you full for a long time.
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It has fiber that helps control hunger and prevents overeating.
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If cooked with vegetables and less oil, it becomes a perfect weight-loss meal.
3. Gives Quick Energy
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Poha is rich in healthy carbohydrates, which provide instant energy.
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This makes it a great breakfast before starting your day or even before a workout.
4. Rich in Iron
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Poha naturally contains iron, which helps prevent anemia (low blood levels).
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Adding lemon juice to poha makes it even healthier because Vitamin C helps your body absorb iron better.
5. Keeps Heart Healthy
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Poha has very little fat and no cholesterol.
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Adding peanuts provides good fats that are good for the heart.
6. Good for Blood Sugar Control
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Poha has a medium glycemic index, which means it doesn’t raise blood sugar levels too quickly.
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When cooked with vegetables, it becomes a balanced meal for people with diabetes (but portion control is important).
7. Boosts Immunity
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When you add curry leaves, turmeric, coriander, and vegetables, poha becomes full of vitamins, minerals, and antioxidants.
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This helps your body fight diseases and stay strong.
Tips to Make Poha More Nutritious,healthy
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Add vegetables like peas, beans, carrots, capsicum, or spinach.
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Use just a little oil and avoid too much frying.
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Add roasted peanuts for protein and healthy fats.
- Top with nuts, seeds, or coconut for healthy fats.
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Squeeze lemon on top for extra taste and Vitamin C.
Nutritional Value of Poha (per 100g)
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Calories – 110–130 kcal (low calorie, good for diet)
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Carbohydrates – 25–27g (quick energy)
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Protein – 2–3g
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Fat – <1g (very low fat)
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Fiber – 1–2g (good for digestion)
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Iron – 20–30mg (great for anemia prevention)
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Vitamins – B1, B2, B6, folate
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Minerals – Magnesium, Potassium, Phosphorus
Facts About Poha
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In Madhya Pradesh, Poha with jalebi is a famous street food breakfast.
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In Maharashtra, Kanda Poha (with onions) is very popular.
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In South India, it’s called Aval Upma.
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Ayurveda considers poha sattvic food → light, pure, and good for digestion.
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Poha is naturally gluten-free, so great for people with gluten intolerance.
Poha is not just tasty—it’s also nutritious, light, and easy to digest. It gives you energy, helps with weight control, improves digestion, supports heart health, and keeps your body active throughout the day. Eating poha regularly, especially in the morning, can be a great step toward a healthy lifestyle.