Top 10 Health Benefits of Poha | Is It Good for Weight Loss?

Updated on & Medically Reviewed by Dr Lalitha

Are you on the lookout for a tasty, nutritious, and weight-loss-friendly addition to your diet? Look no further than poha, the versatile Indian dish made from flattened rice. Beyond its vibrant flavours and culinary appeal, poha boasts a number of health benefits that make it an excellent choice for those striving for a healthier lifestyle.

In this blog, we'll explore the nutritional value of poha, delve into its numerous advantages for weight loss, and discover creative ways to incorporate this wholesome dish into your diet. So, let's unravel the secrets behind why poha is not just a breakfast favourite but also a valuable ally in your weight loss journey.

Is Poha (Flattened Rice) Good For Weight Loss?

Poha may not be an ideal food to eat and expect weight loss, however It is rich in complex carbohydrates and fiber, which helps to keep you feeling fuller for longer. Furthermore, poha is rich in vitamins, minerals, and antioxidants, which help to support the body’s metabolism.

Nutritional Values of Poha (Flattened Rice) for Weight Loss:

Depending on the cooking method, the nutritional value of poha may vary. Here are the primary nutrients and caloric value of poha per 100 gm:

Nutrients Value
Calories 180
Fiber 2.6 mg
Carbs 24 g
Fat 7.6 g


Vitamins and Minerals Value
Iron 2.7 mg
Potassium 5 mg
Magnesium 32.9 g
Vitamin A 67.6 mcg
Vitamin B 1.4 mg
Vitamin C 1.9 mg
Protein 2.36 mg
Calcium 13.8 mg

Amazing Health Benefits of Poha (Flattened Rice):

Poha isn't just a delicious breakfast option; it also offers numerous benefits for your body. While it satisfies cravings, there's more to it than just taste. Explore the health benefits of this popular dish!

1. Poha is Good For Digestion:

Poha is a simple breakfast dish that supports easy digestion. It helps you feel fuller for extended periods and doesn't create bloating because it is simple to digest. If you want to reduce your body fat and stay away from acidity, this breakfast is healthy and suitable.

2. Poha Has Healthy Carbs:

It's a good source of nutritious carbs, which your body needs to function properly and provide you energy. It is loaded with around 76.9% of recommended carbohydrates and about 23% of fats. Yes, you are correct! Poha will and will make you feel active without storing any fat.

3. Poha Helps in Blood Sugar Regulation:

Poha is high in fiber and helps you regulate the flow of sugar into your bloodstream. This prevents a sudden rise in blood sugar levels. As a result, it is also suitable for diabetics.

4. Probiotic Properties:

Traditionally prepared Poha possesses probiotic properties. This contributes to fostering a healthy gut microbiome, which has been linked to various aspects of weight management, including metabolism and fat storage regulation.

5. Naturally Gluten-free:

Do you have a gluten sensitivity? Concerned about what to eat and what to avoid? Then you should know that Poha fantastic option. It is naturally gluten-free and can be consumed after consulting with your doctor.

"It is a good option for those who want to lose weight and stay healthy."

6. Ideal for Lactose Intolerance:

Poha is a good choice for people who are lactose intolerant because it does not contain lactase.

7. Healthy Heart:

Poha provides almost 13% of your daily magnesium needs, which are essential for heart and nerve health. It is also a good source of potassium, which makes it appropriate for people with hypertension or cardiac problems.

8. Poha Helps You Fight Anemia:

If you haven’t added poha to your breakfast menu, do it right away! You will be amazed to know that poha can help in preventing iron deficiency. Moreover, it will slash down your risk of getting anemia.

"This dish is beneficial to pregnant women and children equally." Simply squeeze a lemon over the poha and consume it to improve iron absorption.

9. Low in Calories:

Poha is a light and low-calorie option, making it suitable for weight-conscious individuals aiming to maintain a calorie deficit. Its lightness allows for a satisfying meal without an excessive calorie load, supporting weight loss efforts by maintaining a favorable energy balance.

10. Poha is Rich in Nutrients:

Poha is not just a source of carbohydrates; it also brings a spectrum of essential nutrients to the table. Iron, vital for energy production, and vitamins B and C, crucial for overall health, complement the weight loss journey by supporting the body's diverse needs.

How to Consume Poha (Flattened Rice) for Weight Loss?

A successful weight loss plan focuses on moderation and self-control in dietary choices, steering clear of extreme measures like fasting or drastic diet changes. Regular physical activity is also essential for effective weight management.

For those aiming to shed pounds, here are some appealing ways to include Poha in your diet:

  • Elevate your healthy eating habits with Vegetable Poha! Enrich this nutritious dish by incorporating a variety of vegetables, creating a delicious and weight-loss-friendly meal.
  • Indulge in a wholesome snack with Dry Fruit Poha! Toast poha along with your preferred nuts and seeds for a delectable, weight-loss-conscious treat.
  • Explore a flavorful and health-conscious option with Poha Chat! Enhance the classic poha with the addition of corn, lemon juice, coriander leaves, chat masala, and your favorite vegetables for an extra burst of taste.
  • Satisfy your cravings with Poha Salad! Transform your mid-day or evening snack by combining raw vegetables like cucumber, tomato, or capsicum with poha. Elevate the flavor with a dash of lemon juice and a sprinkle of chaat masala for a zesty twist.

Best Time to Have Poha (Flattened Rice):

Poha is a versatile dish that can be consumed at any time of the day, but it is especially beneficial when taken as breakfast. Its rich carbohydrate content provides the necessary energy required to keep you going throughout the day.

Additionally, the high fiber in Poha helps keep you satiated for longer periods, making it an excellent evening snack that can curb hunger pangs between meals. Poha is quick and easy to prepare, making it an ideal choice for any meal.

How Much Poha Should I Consume in a Day, If I’m trying to lose weight?

Poha, both delicious and nutritious, makes for a perfect meal on any occasion. While consuming up to 150g per day offers health benefits, individual needs vary. Excess consumption can lead to weight gain.

Indulge in your favourite high-carb or high-calorie meals worry-free with "moder/ate," a natural, plant-based supplement. Conveniently available in tablet form, it blocks carb-breaking enzymes, cutting calorie and carb absorption by up to 40%. Ideal for diabetics and non-diabetics alike, it lets you enjoy your indulgent meals without compromising blood sugar levels. Click to know more about Moder/ate Tablet.

Buy Moderate Capsules to Reduce Blood Sugar Spikes After Meals

Achieving weight loss success involves more than just adding foods like Poha to your diet. It's about combining healthy eating, regular exercise, sufficient rest, and a stress-free mindset. While poha can be a nutritious addition to your breakfast or snacks, it's not a standalone solution for weight loss. Enhance your efforts by incorporating "Moder/ate" – take one tablet before high-carb or high-calorie meals to support your weight-loss journey & stabilise your blood sugar levels without the spikes and crashes.

Also Read the Articles:

Is Papaya Good for Diabetes?

Are Sweet Potatoes Good for Diabetes?

Is Oats Good for Weight Loss?

Is Sweet Corn Good for Diabetes?

Is Beetroot Good For Diabetes?

    Disclaimer: The information provided on this page is not a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns about your health, please talk to a healthcare professional.

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