Is Poha Good For Weight Loss? Let’s Find Out!

A popular breakfast, Poha is the best start for Indian households. Also known as Sira, Chira, Pauwa, Avalakki or Aval, it is made with rice, which is parboiled, then beaten and rolled to produce poha flakes. It is one of the favourite Nashta in almost every state in the country. Having a gentle taste with no aroma, your favourite bowl of Poha also comes with guilt plus a nagging question: is eating Poha good for weight loss, and if yes, which Poha is good for diet? This is why understanding its nutritional benefits is essential to know if Poha is good or bad for weight loss.

However, the concern of calorie intake from the disadvantages of eating Poha often arises, especially for people on a weight loss journey. However, its capability of soaking up the taste and flavours of the added ingredients makes the difference, which means a lot depending on the Poha recipe. This is why Poha rice lovers who are weight-conscious often develop their recipes.

This blog explores why Poha is best for weight loss, discussing its calories and benefits. It also explains the disadvantages of eating it to make an informed choice about whether Poha is helpful for weight loss or not. So, to know exactly how Poha is good for weight loss, read on!

Table Of Contents

1. Is Poha High In Calories?

2. 5 Reasons Why Poha Is Good For Weight Loss

3. What Are The Disadvantages Of Poha?

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

7. References

Is Poha High In Calories?

Famous as a flattened rice, Poha is recognised in almost every Indian household for its relatively low-calorie profile. Given that a standard serving of healthily cooked 100 grams or one cup of Poha provides nearly 100 to 150 kilocalories (kcal) as per USDA. But remember that the calorie content of Poha is primarily influenced by the minimal processing involved in its production, which helps retain much of its original nutritional composition, including carbohydrates, dietary fibre and proteins. Thus, unlike high-calorie breakfast alternatives, Poha is often prepared using minimal oil, thus limiting additional caloric input.

Also, the high fibre content of these rice flakes (Poha) contributes to their satiety-promoting effects, which aid in weight management by reducing overall caloric intake. This highlights that Poha is good for a weight loss diet when cooked in the right way! For instance, including calorie-dense additives like fried nuts or increased oil quantities can substantially elevate the overall caloric value of Poha.

Nonetheless, Poha's reputation as a low-calorie breakfast option stems from its nutrient-rich composition, minimal processing, and typically modest caloric load. These characteristics make it a viable choice for managing calorie intake as part of a balanced diet conducive to weight management.

Also Read: 5 Red Rice Poha Benefits With Recipe & Side Effects

5 Reasons Why Poha Is Good For Weight Loss

Poha is more than a delicious breakfast alternative, especially for managing weight while keeping their taste buds happy. Let’s explore the nutritional benefits of Poha to understand its effectiveness in a better way:

1. Reduces Calorie And Fat Intake

Poha, flattened rice, is an ideal choice for weight loss with its low-calorie and low-fat content. Compared to other breakfast alternatives, Poha provides a satisfying and nourishing meal without compromising nutritional value. This characteristic makes it one of the best low-calorie Indian snacks for people aiming to manage their calorie intake and reduce overall fat consumption. Incorporating Poha into your diet can help create a calorie deficit, a critical factor in shedding excess weight and maintaining a balanced lifestyle.

2. Allows Sustained Release Of Energy

Poha is a reliable source of carbohydrates, supplying your body with the energy required for daily activities. The complex carbohydrates found in Poha are digested slowly, leading to a sustained release of energy. This helps in maintaining your blood sugar level steadily and curbs untimely cravings, making it a beneficial addition to a weight loss-oriented diet. The prolonged energy release from Poha supports physical endurance during workouts, making it an excellent choice for those engaged in regular exercise for weight management.

3. Promotes Feeling Of Fullness

A crucial component for effective weight loss, Poha is high in dietary fibre. The nutritional content of fibre in Poha promotes a feeling of fullness, reducing the likelihood of overeating. Also, it supports a healthy digestive system and regulates bowel movements. This dual fibre action contributes to weight management by enhancing satiety and promoting efficient digestion. Including Poha in your diet can also help control cholesterol levels, adding an extra layer of cardiovascular health benefits to its weight loss advantages.

Also Read: How To Improve Gut Health Naturally? Read To Know!

4. Aids In Conversion Of Food Into Energy

Packed with essential vitamins and minerals, Poha offers a nutritional boost while mindful of weight loss goals. It contains significant amounts of vitamin B, iron, and calcium, supporting various bodily functions. 

These essential nutrients are very helpful for maintaining your overall health, ensuring the body receives the necessary elements even during a calorie-controlled diet. The vitamin B content in Poha aids in metabolism, facilitating the conversion of food into energy and optimising the body's ability to burn calories efficiently.

5. Gluten-Free And Easy To Digest

For people who are dealing with gluten sensitivity or celiac disease, Poha is an excellent alternative as it is naturally gluten-free. Its light and easily digestible nature suits a gluten-free diet, helping people with digestive concerns. This characteristic ensures that your body can efficiently absorb nutrients, promoting holistic wellness and aiding in weight loss efforts without causing discomfort. 

The gluten-free quality of Poha not only accommodates dietary restrictions but contributes to reduced inflammation, supporting a healthier gut environment conducive to weight loss.

What Are The Disadvantages Of Poha?

Note these disadvantages of eating poha, especially in its raw form, with tips:

Dietitian’s Recommendation

There is a stigma that rice will add to the calories, and Poha, a rice product, cannot help shed weight. However, it's just a myth. Poha, if eaten in the right way and in prescribed amounts, can actually help you in your weight loss journey. As a dietician, I recommend Poha as a low-calorie and low-fat meal option which you can easily incorporate into your meals. Poha also provides a steady stream of energy, keeping you fueled throughout the day. It is versatile, too, so you can mix it with veggies and lean proteins for a balanced meal. Just keep in mind that you should control your portion sizes and choose healthy toppings to keep up with your weight loss goals.

                                                                                              Dr Aditi Upadhyay

The Final Say

This is how, though Poha is not inherently high in calories, its nutritional profile makes it a beneficial choice for weight loss when incorporated into a balanced diet. Packed with essential nutrients, including carbohydrates, fibre, vitamins, and minerals, Poha is good for weight loss, offering sustained energy and supporting your overall health. Its low-calorie and high-fibre content aids in controlling appetite and managing portion sizes, crucial aspects of successful weight loss. By mindfully including Poha in your meals and pairing it with nutritious ingredients, you can harness its benefits to support your healthier weight loss and fitter lifestyle.

FAQs

1. Is Poha Chivda good for weight loss?

Yes, it is! Poha chivda, often containing additional ingredients like nuts and spices, may be higher in calories and fats than plain Poha. While it can be a tasty snack, moderation is essential for weight loss. Consider choosing a simpler Poha preparation to control calorie intake while enjoying its nutritional benefits.

2. Which Poha is good for weight loss?

Plain, unflavored Poha is preferable for weight loss, as it avoids added sugars, fats, or calorie-dense ingredients. Choosing a more natural and less processed form of Poha ensures a healthier option while supporting your weight loss goals.

3. How much Poha to eat for weight loss?

When aiming for weight loss, it is important to control your Poha portions. Stick to about 1/2 to 1 cup of cooked Poha per serving. This portion size provides a balanced intake of carbohydrates, fibre, and essential nutrients without exceeding your calorie goals.

4. Is it OK to eat Poha while dieting?

Absolutely! You can enjoy Poha while on a diet; just be careful with your meal's portion sizes and opt for healthier cooking methods. Poha is a nutritious and satisfying choice that can be incorporated into a well-balanced diet, supporting your weight loss journey without compromising taste.

5. Which is better for weight loss oats or Poha?

Both oats and Poha are rich in nutrients and fibre and suitable for weight loss. The choice depends on your personal preference and dietary needs. Oats may offer a higher protein content, while Poha provides a different texture and flavour. Incorporating variety and balance into your diet is key for sustainable weight loss.

6. Is Poha good for breakfast?

Indeed, Poha is an excellent breakfast option. Its high fibre and carbohydrate content can provide sustained energy throughout the morning. Pair it with vegetables, lean proteins, or healthy fats to create a nutritious breakfast that supports your weight loss goals.

7. Is Poha good for weight loss in dinner?

Yes, Poha can be a suitable dinner option, offering a light and easily digestible meal. However, you need to be mindful of portion sizes and avoid heavy additions that may contribute to excess calories. Opt for a simpler preparation with vegetables to make it a wholesome and weight-loss-friendly dinner choice.

References

• Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study - PMC (nih.gov)

• Poha Nutritional value and Calories per 100g (asmitaorganicfarm.com)

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