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 Is Poha (beaten rice) healthy?
  Last Updated : Feb 17,2019






Is Poha (beaten rice) healthy?

Most commonly termed as Poha in Hindi, it’s also known as flattened rice or beaten rice. While Bateta Poha and Chivda are the sumptuous delicacies made using rice flakes in west on India, it is used to make Idlis and Dosas in south regions of India. On the other hand, North Indians use it as a binding to create magical crispy tikkis and in Madhya Pradesh a variety of Indori poha is used to make jalebi. Thin and thick are two varieties it is available in and its uses are totally dependent on its variety. 

How is Poha Made?

As the name says beaten rice of flattened rice, it’s to be understood it’s a by-product of paddy – a type of rice. The processes involved in making poha are:

• Washing rice

• Soaking rice

• Roasting rice

• Pounding to remove the husk

• Rolling till flat

• Sieving 

• Polishing

5 Health Benefits of Poha , Beaten Rice

1. Plentiful of Carbohydrates : Most people prefer eating poha for breakfast. The reason behind it is its high carb count. A cup of poha provides approx. 46.3 gm of carbohydrates. A single serving is enough to satiate you and keep you full for hours. 

2. Valuable Source of Iron :

The high iron count (2.67 mg in a cup) of poha is because of its production process, which involves passing rice through rollers. The rice along with flattening out also retain some of the from these iron rollers. Iron is a key element to maintain the levels of hemoglobin and RBC (Red Blood Cell) count. To enhance the absorption of iron, you can simple squeeze some lemon juice on poha or accompany the delicacy made with beaten rice with a vitamin C rich fruit. 

3. A Good Probiotic :

Though surprising it may sound, but the during the process of soaking the grain undergoes a partial fermentation. This retains the probiotic bacteria which are beneficial for gut and assist in digestion. 

4. A Good Choice of Grain For Lactose Intolerance :

Lactose Intolerance merely means inability to digest enzyme ‘Lactase’ which is profusely found in wheat and its products like maida, semolina etc. This this grain becomes a good choice for people to try different delicacies to please their palate. 

5. Abounds in B vitamins :

Poha is said to be fortified with B vitamins in the process of production. These Vitamins form an essential part in providing energy, maintaining brain health and cell division.

Is Poha safe for Diabetics?

While some research says that poha being enriched with vitamin B1, it helps to stabilize blood sugar levels. However the high carb count (46.3 gm per cup) of poha cannot be ignored. When in doubt, it’s best avoided till further research. And in case you want to include it in your cooking, add it not more than once a month and pair it with a handful of sprouts as we have done in the recipe of Sprouted Matki Poha. However ensure you add no extra sugar which is usually added in Kanda Poha or Bateta Poha.

Is Poha Safe for Heart Disease?

Magnesium is known to maintain nerve function and normal heartbeat. And a cup beaten rice fulfils 13.5% of our day’s requirement of this nutrient. Also it helps us accomplish nearly 5% of potassium requirement which will control blood pressure and sustain cardiac health. Hence poha need not be avoided by those suffering from cardiac problems. However cook it with minimal fat and healthy fats. And addind loads of fiber rich veggies to it, further aids in controlling blood cholesterol too.

Is Poha Safe for Weight Loss?

207 calories, 46.3 g carbohydrate, 3.96 g protein, 0.7 g of fat and 0.4 g of fiber is what beaten rice delivers. With calories to add along with carbs and not much fiber, poha should logically be constrained by those who intend to lose weight. High protein, less carbs and more fiber should be the target of weight watchers. What’s good is, eating poha will keep you full for long, but fundamentally it’s another form of rice. You can choose from other high fiber grains like barley, quinoa, buckwheat, jowar, bajra etc. These would be a more wiser option to cook with. However, this doesn’t mean that you cannot enjoy ½ a cup of poha with veggies like green peas and onions. You just need to choose wisely and balance your meal.

Nutritional Value of Poha 

1 cup of poha is about 60 g
RDA stands for Recommended Daily Allowance.

Energy - 207 calories
Protein – 3.96 g
Carbohydrate – 46.3 g
Fat – 0.72 g
Fiber – 0.42 g

See full details of nutritional value of poha in poha glossary.

is poha healthy

Recipe Image
batata poha recipe | Maharashtrian style batata poha | aloo kanda poha | Gujarati style bateta poha | with amazing 18 images. An all-time favourite Maharashtrian snack and Gujarati snack, batata poha has a universal appeal amongst youngsters and elders alike. Everybody has a reason for loving this delicious snack – its wholesomeness, convenience, enjoyable flavour or unique texture. Poha is a supremely breakfast recipe made with flat beaten rice, every household has their own version of making poha. Batata poha can be quickly made and can be served on any occasion. If you have guests popping up suddenly, you can definitely make poha in a jiffy. Method of cooking is also very simple. Maharashtrian style batata poha and Gujarati style bateta poha can be also served as an evening tea snack. To make Batata poha, take oil in a deep non-stick pan and add the mustard seeds. Add the asafoetida and sauté on a medium flame for a few seconds. Add the onions and sauté on a medium flame for 1 to 2 minutes. Add the potatoes, 2 tbsp of water, salt and 1/2 tsp of turmeric powder which gives the beautiful color to the poha. While stirring occasionally. Meanwhile, place the beaten rice in a sieve and hold it under running water for a few seconds. Toss well to drain out all excess water. Add the washed and drained beaten rice, a little salt, ginger-green chilli paste, remaining 1/4 tsp of turmeric powder, sugar, lemon juice and milk. Milk will help in making the poha soft. Add the coriander and mix well. Serve Gujarati style bateta poha hot garnished with coriander and lemon wedge. The Maharashtrian style batata poha is equally simple and easy to make. It has peanuts which adds a nutty flavor and crunch to the poha. You will thoroughly enjoy the bites of potatoes and onions dancing between the soft poha in this recipe which is also known as aloo kanda poha, while the traditional tempering, ginger-chilli paste and lemon juice add to the flavour. Many Maharashtrians garnish the Batata poha with coconut and coriander to enhance the flavour and texture of this lovely Maharashtrian style batata poha snack. While batata poha tastes best when had hot and fresh, it can also be carried in the tiffin box. Enjoy batata poha recipe | Maharashtrian style batata poha | aloo kanda poha | Gujarati style bateta poha | with detailed step by step photos and video below.
2.  
 by Tarla Dalal
Recipe Image
poha chivda | roasted poha chivda | thin poha chivda | maharashtrian poha chivda | with 14 images. Poha Chivda is made from an assortment of ingredients ranging from poha, roasted urad dal and peanuts to cashews and curry leaves. This gives poha chivda a range of textures, while a choice of spice powders gives it a nice savoury aroma and flavour. Pop a spoonful into your mouth and savour the crunchiness of this delectable thin poha chivda snack! I always prefer to make snacks at home. Store bought or street bought snacks are cooked in inferior quality oil which causes inflammation of the body. This roasted poha chivda is not deep fried and hence a lot healthier than deep fried snacks. While it is perfect to have on a cold, rainy day, with a cup of chai , this versatile poha chivda snack is also light enough to enjoy on a hot summer’s day with a glass of juice, or to take along to school or office in a snack box! You can prepare a batch of this thin poha chivda and store it in an airtight container for a 10 to 15 days to relish it as and when you wish to. Looking for Indian travel food dry snacks, then this maharashtrian poha chivda is a perfect choice. When making roasted poha chivda, you need to take care. Dry roast the thin beaten rice on a medium flame for 2 to 3 minutes, while stirring continuously. If you stir too much, the thin poha might break so, make use of a pan with handles and toast by shaking the pan. Enjoy maharashtrian poha chivda with detailed step by step photos and video below.
3.  
 by Tarla Dalal
Recipe Image
sprouted matki poha recipe | healthy poha | matki poha recipe | with 18 amazing images. Sprouted matki poha is a filling snack which can be enjoyed by people of all ages. When you think of a healthy vegetarian breakfast, this healthy poha is certainly the first choice that would come to your mind. Learn how to make matki poha recipe. To make healthy poha add some sprouts to it. Learn how to make matki sprouts. Then use them to make sprouted matki poha recipe. For this wash and soak the poha. Make a tempering of cumin seeds in hot. Sauté onions and green chillies and then add all the remaining ingredients, mix well and cook for 2 to 3 minutes. Finally add lemon juice and mix well. Looking for some snazzy ways to top up on iron? Here’s a nutritious breakfast that will knock the tiredness out of you. The interesting combination of ingredients in the Sprouted Matki Poha makes it a power packed breakfast loaded with iron and protein! The iron (haeme) from poha and the protein (globin) is from sprouts. A combination of 2 makes up hemoglobin. The vitamin C in matki poha recipe further enhances the absorption of iron. A good amount of Vitamin C in the diet also ensures a healthy immune system and a flawless skin. You can also stock up on some potassium, magnesium and phosphorus by way of this snack. It is said that sprouts must be consumed by one and all daily. This healthy poha recipe can be enjoyed by healthy adults, kids, senior citizens, heart patients (in limited quantity) and pregnant women. Enjoy sprouted matki poha recipe | healthy poha | matki poha recipe | with step by step photos.
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