Is Poha Good For Weight loss? Let’s Find Out

Are you in search of a tasty, wholesome breakfast possibility that will help you drop some weight? Poha, an Indian favorite, may very well be your reply! This scrumptious breakfast dish accommodates the principle ingredient of overwhelmed rice, a powerhouse of vitamins.

It’s filled with important nutritional vitamins and minerals and may help you slim down and meet your weight reduction objectives. So when you’re seeking to shed some further kilos with out sacrificing flavour, poha is an ideal alternative.

Individuals know poha by many names- chuda to Odishans, aval to Tamilians, and avalakki to Kannadigas. Similar to its title, poha is a flexible breakfast merchandise.

It has variations in its recipe in numerous states, starting from candy and tangy to sizzling. Irrespective of which fashion you favor, poha will tantalise your style buds!

Dietary Values of Poha for Weight Loss

The nutritive values of Poha differ barely relying in your preparation technique and the substances. Nevertheless, a few of the main vitamins in a single bowl (100g) of cooked poha are as follows.

  • Vitality: 180kCal
  • Fibre: 2.5mg
  • Carbohydrates: 25g
  • Fats: 7.9g

Nutritional vitamins and Minerals

  • Iron: 2.6mg
  • Potassium: 5mg
  • Magnesium: 32.9g
  • Calcium: 13.7mg
  • Vitamin A: 67.6mcg 
  • Vitamin B: 1.4mg
  • Vitamin C: 1.9mg
  • Proteins: 2.34mg
  • Phosphorus: 79.7mg

The HealthifyPro Tip

Keen to begin your weight reduction journey however can’t appear to let go of your favorite poha? HealthifyMe has the proper resolution for you. Poha is a superb Indian breakfast, as it’s low in energy and fat. To make sure that you don’t miss out on the deliciousness of poha whereas nonetheless reaping the advantages throughout your weight reduction journey, HealthifyMe nutritionists can give you the very best methods to prepare dinner it. With a HealthifyMe subscription, you may take pleasure in numerous wholesome poha recipes to maintain you motivated and on monitor.

Poha for Weight Loss – Does it Assist?

One factor to recollect when contemplating if poha will increase weight is that high-fibre meals assist promote general health.

As poha is a pure supply of dietary fibre, it may be a useful instrument for managing weight. Research have proven that dietary fibre helps to manage urge for food, increase metabolism, and cut back the chance of persistent illnesses.

Learn extra: Wholesome Breakfast Meals to Enrich Your Morning

Poha is a staple for these on a weight reduction weight loss program, as it’s a low-calorie dish that gives some proteins, carbohydrates, and fibre. Moreover, when one provides further substances like onions and peanuts, the dietary worth of this dish is additional boosted. Moreover, many specialists say that consuming poha may help regulate insulin and glucose ranges.

Within the quest for wholesome meals that promote general wellness, poha is a superb possibility. A cup of this implausible dish accommodates 23% fats, 76.9% carbohydrates and fibre, which helps you keep full for longer. As well as, it allows you to adhere to your scheduled weight loss program with out the temptation to stray from it.

The HealthifyMe Word

It’s no secret that no meals can independently shed extra weight. Nevertheless, some meals may help in your journey in the direction of a more healthy self. Poha is a superb alternative that will help you obtain your purpose of burning cussed fats. That’s due to its excessive ranges of carbohydrates, nutritional vitamins, proteins, fibre, and antioxidants. These vitamins will hold you energised and energetic all through the day, cut back the urge to snack unnecessarily, and promote wholesome digestion.

Benefits of Poha (Aval) for Weight Loss

Poha, a beloved meal in lots of houses, is a scrumptious breakfast and a nutritious snack at any hour.

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Consuming this meals can result in many well being advantages, together with weight reduction. Under are a few of the benefits of getting poha for weight reduction.

Low in Energy

If you wish to shed weight, it is important to regulate your calorie consumption so that you’re in a calorie deficit. Poha is low in energy, however the way you put together it determines the whole calorie rely.

To make sure that you’re losing a few pounds, embody wholesome substances equivalent to greens and dry fruits in your dish, as this can improve the dietary worth and assist keep a low-calorie rely.

A current examine exhibits that those that stick with a low-calorie weight loss program are much less prone to endure from persistent, age-related, and inflammatory problems. As well as, consuming meals with fewer energy will assist to cut back the general calorie consumption, which may be helpful for weight reduction. Since poha accommodates fewer energy, it may be a staple in nearly all weight reduction meal plans.

Wholesome Carbohydrates

One of many frequent points individuals face throughout their weight reduction journey is fatigue or exhaustion. It’s primarily due to low-calorie and carb consumption. To counteract this, consuming meals that gives you sufficient power to do your day by day actions is important. 

Carbohydrates are an excellent power supply, and poha is a superb supply of wholesome carbohydrates. Consuming poha will assist hold your power ranges up and cut back your have to overeat.

Wealthy in Fibre

A examine means that consuming extra fibre-rich meals may help with weight reduction and stop weight problems. A standard favorite, poha, is excessive in fibre and could be a welcome boost to 1’s weight loss program. Moreover, fibre aids digestion and reduces the chance of constipation.

Consuming poha is helpful for weight reduction as a consequence of its excessive fibre content material. Fibre-containing meals take longer to digest, holding you fuller for prolonged durations. As well as, when fibre absorbs water within the abdomen, it will increase in quantity and helps to suppress starvation. In consequence, it helps to stop extreme snacking and may help to manage calorie consumption.

Enhances the Presence of Intestine Microbial Micro organism Loaded with Probiotics

It might shock many individuals to study that poha is a probiotic meals. That’s as a result of this meals product is ready by parboiling rice after which drying it within the solar for a number of hours. After this, the dried product is pounded flat to create poha.

Probiotics are wonderful for sustaining our general well being and well-being. Consuming poha, which is wealthy in probiotics, may help to extend and strengthen helpful intestine micro organism. These micro organism may help to get rid of toxins from the intestine and help in burning off cussed fats and ldl cholesterol.

Methods to Devour Poha for Weight Loss

It is very important keep in mind that a profitable weight reduction plan doesn’t contain fasting or drastic weight loss program modifications.

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As a substitute, it’s necessary to concentrate to moderation and self-control when consuming meals and high-calorie meals. Common bodily exercise can be a obligatory a part of any weight reduction program. 

Listed here are a few of the greatest methods to eat Poha that will help you attain your weight reduction objectives:

  • Improve your wholesome consuming habits with Vegetable Poha! To make this healthful dish, add quite a lot of greens to your poha for a scrumptious and weight-loss-friendly meal.
  • Get pleasure from a nutritious snack with Dry Fruit Poha! Roast poha and your favorite nuts and seeds for a tasty, weight-loss-friendly dish.
  • Attempt a flavorful and wholesome dish with Poha Chat! For an additional punch of flavour, add corn, lemon juice, coriander leaves, chat masala, and your favorite greens to traditional poha.
  • Fulfill your cravings with Poha Salad! Put together this mid-day or night snack by including your favorite uncooked greens equivalent to cucumber, tomato, or capsicum to poha. Then, add a zesty kick with a sprinkle of lemon juice and chaat masala.

Word: Verify the HealthifyMe app for extra scrumptious but wholesome poha recipes.

The Greatest Time to Devour Poha

Poha is a perfect meals for any time of the day, however it’s notably helpful when eaten as a breakfast merchandise. Its carbohydrate content material supplies the power wanted to maintain you going all day.

Moreover, its excessive fibre content material retains you full for prolonged durations, making it a wonderful night snack to stop starvation pangs between meals. Fast and straightforward to arrange, poha is an ideal alternative for any meal.

How A lot Poha Ought to One Eat?

Poha is tasty and nutritious, making it the proper meal for any event. Consuming as much as 150 g per day can present quite a few well being advantages. Nevertheless, each particular person’s wants are totally different. Therefore, it’s best to seek the advice of a nutritionist to grasp how a lot poha it’s best to eat.

The HealthifyMe Word

By making a number of small modifications to your Poha-based dish, you may immediately make it more healthy. For instance, strive changing white poha with brown poha for added fibre, including soya chunks to extend protein content material, and garnishing with more healthy choices equivalent to roasted peanuts, floor coconut, or dry fruits. Squeezing lime juice may improve its dietary worth with a lift of vitamin C.


Incorporating wholesome consuming and common train into your way of life gives you the successful edge in your weight reduction journey. Poha, recognized by many names all through India, is a staple in lots of households. However is flattened rice good for weight reduction? 

Nutritionists recommend including this conventional meals to your weight loss program for breakfast or as a snack. Poha has been part of individuals’s diets for hundreds of years. Nevertheless, Poha or different meals can not make you drop some weight independently.

The key to losing a few pounds is a mixture of the precise consuming decisions, sufficient train, correct relaxation and a stress-free thoughts. So, begin at this time and make your weight-loss journey profitable with personalised help from HealthifyMe.

Incessantly Requested Questions (FAQs)

Q: Does poha trigger weight acquire?

A: Poha, or flattened rice, is a well-liked breakfast dish in India. Whereas it’s a more healthy possibility than many different breakfast meals, it could actually nonetheless contribute to weight acquire as a consequence of its carbohydrate content material. Poha is mostly created from white rice, a high-glycemic-index meals that may result in elevated blood sugar ranges and, finally, weight acquire. Moreover, oil, spices, and different substances can add further energy. Whereas Poha may be a part of a balanced weight loss program, it must be eaten carefully and mixed with different nutrient-rich meals to make sure a nutritious diet.

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Q: Can we eat poha at night time for weight reduction?

A: Sure, you may eat poha at night time for weight reduction. Poha is a light-weight, wholesome, nutritious snack that’s low in energy and fibre. It’s a good supply of carbs, proteins, and nutritional vitamins and minerals that the physique wants. As well as, Poha is low in fats and helps hold you satiated for longer. Consuming poha at night time may help you drop some weight because it reduces cravings and retains you glad till morning. Moreover, poha could be very straightforward to arrange and may be cooked in minutes.

Q: Which is healthier for weight reduction, rice or poha?

A: Rice and poha are each in style, nutritious staples of Indian delicacies. On the subject of weight reduction, poha is the higher alternative. Poha is created from flattened rice and is low in energy, fats and sugar. It’s also wealthy in complicated carbohydrates and fibre, which helps to maintain you feeling fuller for longer. Moreover, poha is wealthy in nutritional vitamins, minerals, and antioxidants, which assist to assist the physique’s metabolism. In distinction, white rice is excessive in energy and refined carbohydrates, which may trigger blood sugar ranges to spike and result in weight acquire.

Q: What occurs if we eat poha day by day?

A: If we eat poha day by day, it may be helpful to our well being in some methods. Poha is a supply of carbohydrates and is low in energy, making it a wonderful possibility for these making an attempt to handle their weight. It’s also wealthy in fibre, which may help promote wholesome digestion and cut back levels of cholesterol. Poha can be an excellent supply of iron and lots of different necessary nutritional vitamins and minerals, which makes it a wholesome addition to any weight loss program. Nevertheless, it’s best to maintain poha consumption carefully as it may be excessive in sodium.

Analysis Sources

1. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Well being Advantages of Dietary Fibre. Vitamins. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.


2. The Nationwide Institute on Growing old (NIA): A division of the U.S. Nationwide Institutes of Well being (NIH), situated in Bethesda, Maryland. The NIA itself is headquartered in Baltimore, Maryland.

https://www.nia.nih.gov/information/calorie-restriction-and-fasting-diets-what-do-we-know#:~:textual content=Comparedpercent20topercent20participantspercent20inpercent20the,inflammatorypercent20factorspercent20andpercent20thyroidpercent20hormones.

3. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fibre Consumption Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Misplaced (Stopping Chubby Utilizing Novel Dietary Methods) Examine. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.

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