Is Poha Good For Weight Loss

Poha Weight Loss

Poha is made from flattened rice, millet, or Bengal gram cooked with spices, onions, and potatoes. So, its flattened rice flakes, aka sabudana, are served with either sweetened curd or sugar.

It is a popular traditional food and snack in Asian countries. Poha is a rich source of minerals, carbohydrates, vitamins, and antioxidants. Compared to the white rice, Poha contains more rice bran oil, which is a natural antioxidants like γ-oryzanol. γ-oryzanol helps in reducing blood cholesterol in patients that have a high amount of LDL, or the bad cholesterol. In addition, it also exhibit anti-cancer properties in colon cells. (Source)

Poha and Weight Loss

Are you attempting to lose weight and become more fit? Exercise frequently and maintaining a healthy diet are the keys to weight loss. You must consume wholesome, low-calorie foods to drop that additional weight. One of the healthiest breakfast options is, without a doubt, poha. It is rich in flavor, devoid of gluten, loaded with vitamins and antioxidants, and a good source of carbohydrates.

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    The red color of the Red rice poha is due to the presence of a pigment called anthocyanin. Anthocyanin is a flavonoid. Red poha is healthier than white poha when it comes to weight loss as it is made without immoderate processing of poha making. Additionally, red poha has been reported to have high levels of dietary fiber and other nutrients such as potassium, magnesium, vitamin C, niacinamide, zinc oxide, etc. Some research suggests that eating red poha can increase thermogenesis (the body’s ability to burn calories) by up to 15%, which may lead to weight loss over time.

    How Poha Can Help you Lose Weight

    Nutrients in Poha

    • Zero calories – To reduce weight, it would be essential to monitor your calorie intake. Poha is low in calories. However, how you prepare your dish will impact how many calories it contains. To lose weight, you should be on a calorie-deficit diet.
    • High on fibre – Poha has a lot of fibre. Foods high in fibre help you stay satisfied for a long time. Fibber allows the stomach to absorb water.
    • Contains a variety of vital nutrients – Poha is a nutritious food since it has essential vitamins and minerals. Let’s examine the nutritional value of poha per 100 g.
    100 g Poha Nutritional Facts
    Energy 110 kcal
    Total Calories 130
    Carbohydrates 18.8 g
    Protein 2.4 g
    Dietary fibre 0.9 g
    Fat 3 g
    Saturated Fat 1.1 g
    Monounsaturated Fat 0.7 g
    Polyunsaturated Fat 0.9 g
    Cholesterol 0 mg
    Sodium 205 mg
    Potassium 117 mg
    Magnesium 24 mg
    Iron 6.1 mg
    Calcium 13.7 mg
    Vitamin E 0.3 mg
    Vitamin B6 0.2 mg
    Thiamine (B1) 0.1 mg
    Riboflavin (B2) 0.1 mg
    Niacin (B3) 1.1 mg
    Pantothenic Acid (B5) 0.4 mg
    Folate 35 µg

    Here Are 6 Crucial Health Advantages of Poha for Weight Loss

    1. As it is Simple To Digest, it Will Maintain The Health of Your Digestive System

    Poha is a healthy breakfast option that helps with digestion. It doesn’t induce bloating and keeps you feeling full for extended periods because it is simple to digest. It is a healthy and ideal breakfast to lose extra weight and prevent acidity.

    2. Poha’s Healthy Carbs Will Keep You Energized

    You’re right, of course. It is one of the greatest sources of the good carbs your body requires for energy. It contains about 23 percent fat and about 76.9 percent of the daily required carbs. Poha for breakfast will therefore help you feel active without causing you to store fat.

    3. Helps in Maintaining Blood Sugar Levels

    Poha has a high carbohydrate content that helps to control blood sugar levels after meals and helps bring down the risk of type 2 diabetes and heart disease brought on by high blood sugar levels. Regularly eating poha helps control your blood sugar levels throughout the day, preventing mood swings brought on by your body’s shifting glucose levels.

    4. Due To Its High Iron Content, It Might Also Aid In The Treatment of Anemia

    Immediately include poha on your breakfast menu if you haven’t already. Don’t forget to thank us afterward as well! The ability of poha to prevent iron deficiency will astound you. Additionally, it will also lessen your chance of getting anemia.

    5. With Minimal Gluten Content, It Makes a Wonderful Weight-Loss Food

    Are you gluten-sensitive? Having trouble deciding what to eat and what to avoid? Then you must understand how incredible poha is. It has a low gluten content and is safe to eat after consulting your doctor.

    6. Poha is a Brain-Boosting Food

    Vitamin B is abundant in poha, which can help you stay active and enhance the health of your brain.
    Poha, which has been cooked with veggies boosts the dish’s nutritional value by adding a variety of vitamins, minerals, and antioxidants. A bowl of cooked poha has roughly 200 to 400 calories depending on the ingredients added. Doctors and dieticians will advise against adding potatoes and peanuts to poha if you’re trying to lose weight because they can raise the calorie content.

    Additionally, it contains magnesium and potassium, which support the healthy operation of the neurological system and muscles.

    How Should I Eat Poha For Weight Loss?

    Poha can be used to prepare a wide range of foods. Let’s look at a few of them.

    • With vegetables – Making your poha a wholesome meal and helping you lose weight are two benefits of doing so.
    • With bread – In India, bread poha is a well-liked breakfast and snack food. You can make it by combining bread pieces with traditional poha.
    • With Dry Fruit – This recipe is healthy and makes the ideal weight-loss snack. Poha and your preferred nuts and seeds can be roasted to make it.
    • Chat – This dish has a tonne of flavor and is also nutritious. Add maize, lemon juice, coriander leaves, chat masala, and your preferred vegetables to the traditional poha.
    • Salad – It is a delicious afternoon or late snack. You can make it by combining poha with your preferred raw veggies, such as cucumber, tomato, or capsicum.

    How Can Poha Become Healthier Still?

    Your dish with poha can become healthier by making a few minor adjustments:

    • Add different types of veggies to rapidly up the nutritional value of your poha.
    • Because it contains a lot more fibre than white poha, use brown poha instead.
    • To improve the protein content of your poha, add soya chunks.
    • For garnishing, you can substitute healthy options like roasted peanuts, ground coconut, or dry fruits for packaged snacks like bhujia.
    • Adding lime juice can raise the nutritional content of your poha dish by adding more vitamin C.

    What Time Of Day Is Best For Poha?

    Any time of the day is an excellent time to eat poha. Poha is best eaten at breakfast, as it is a good source of carbs. Since carbohydrates are your body’s primary energy source, eating poha in the morning can help you stay energized all day. Poha in the evening can help you stop feeling hungry in between meals. It is simple to make and has a high fiber content that keeps you full for a long time. It is also a good option as an evening snack.

    While dieting, is it ok to eat Poha at night?

    While you are dieting, eating poha at night might not be a good idea. Poha is high in carbohydrates and might spike your blood sugar levels. It might interfere with and disturb your sleep quality. It is always better to eat poha in the afternoon or even morning. The metabolism is high during the day, and the body can burn off calories quickly. A diet low in carbohydrates is recommended at night. Poha’s high fibre content aids in sustaining long-lasting satiety.

    How Much Poha Should Be Eaten Daily To Lose Weight?

    Poha is a filling supper that also appeals to the palate. Poha can be eaten in doses of 100 to 150 g per day. 1 cup (50 grams) of poha contains an estimated 150-200 calories. 300 to 400 calories in breakfast are enough if you are trying to lose weight. So, you can take 2 cups of poha for breakfast for the best results.


    After all, is said and done, when considering the number of benefits that Poha offers, the result is a healthy and happy body. We hope the details provided will be helpful to you as you decide whether or not to incorporate this healthy option into your diet plan.

    For a comprehensive, assisted, and guided weight loss program, contact the doctors and dieticians at your nearest Kolors Healthcare clinic. To know more, log onto

    Poha And Weight Loss FAQs

    1. Which is Better For Weight Loss, Rice Or Poha?

    When compared to rice, poha is a healthier option. Poha contains more fibre per serving than rice and has fewer calories.

    2. What is Poha Called in English?

    Poha is called beaten rice or flattened rice in English, as it is prepared by flattening cooked rice.

    3. Flattened rice vs. Oats. Which is Better, Oats or Poha?

    Both poha and oats can be part of a healthy diet, as they are both excellent sources of nutrients and have been associated with various health benefits. However, they differ regarding their nutritional profile and potential health effects.

    Poha is made from parboiled rice, a good source of complex carbohydrates, B vitamins, and minerals. It is low in fat and cholesterol. However, it can be high in sodium, depending on how it is prepared, and may provide less fiber than other grains.

    On the other hand, oats are a good source of fiber, protein, and antioxidants. Both have several health benefits, including improving cholesterol levels, reducing the risk of heart disease, and helping with weight management.

    They are also a good source of complex carbohydrates and B vitamins. It also contains a lot of iron. Poha’s iron content aids in preserving your red blood cell count and preventing anemia.

    Overall, poha and oats can be part of a healthy diet, but paying attention to portion sizes and how they are prepared is essential. For example, adding too much salt or sugar to poha can negate some potential health benefits, while eating a lot of oats may cause digestive problems for some people. It’s also a good idea to vary your grain intake and include various grains in your diet for optimal health.

    4. How Many Calories Are In One Bowl Of Poha?

    Poha is good for weight loss in some cases because it is made of rice and can satiate your appetite. A bowl of poha contains around 200 to 400 calories, depending on its ingredients and toppings.

    5. Does poha increase weight?

    Poha is a low-calorie, high in fiber, and easily digestible food which should be part of a healthy diet. If you overeat poha, you might gain weight. A cup of poha contains just 150 to 200 calories. Please eat up to 2 cups of poha with other healthy foods. Do not fry poha or add too much oil, which could increase the calorie content of the food.


    1. Eating poha every day is safe. It is a good source of carbohydrates and can provide energy to fuel the body’s activities. It is important to remember that no single food can provide all the nutrients the body needs. It is important to have a balanced diet that includes various foods.

    2. Poha is not considered junk food. Junk food is typically defined as food that is high in calories, sugar, and unhealthy fats and low in nutrients. Poha can also be made with added vegetables, adding nutrients such as fiber, vitamins, and minerals to the dish.


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