Poha: A Delightful Indian Breakfast Staple
Poha, also known as flattened rice or beaten rice, is a popular breakfast dish in India. It is made from de-husked rice that is flattened into thin, flake-like structures. Poha is a versatile ingredient that can be used in various dishes, including savory breakfast recipes, salads, and desserts.
Nutritional Value of Poha
One cup of cooked poha provides approximately:
- Calories: 158
- Protein: 2.9 grams
- Fat: 0.2 grams
- Carbohydrates: 35 grams
- Fiber: 0 grams
- Sugar: 0 grams
Poha is a good source of complex carbohydrates, which are slowly digested and provide sustained energy throughout the day. It is also a low-fat and low-sugar food, making it a healthy choice for weight management and blood sugar control.
Health Benefits of Poha
Consuming poha offers several health benefits, including:
- Improved Digestion: Poha is a good source of fiber, which helps promote regular bowel movements and prevent constipation.
- Weight Management: Poha is a low-calorie and low-fat food, making it a good choice for weight loss or maintenance.
- Blood Sugar Control: Poha has a low glycemic index, which means it does not cause a rapid spike in blood sugar levels, making it a suitable food for people with diabetes.
- Reduced Cholesterol Levels: Poha contains soluble fiber, which can help lower cholesterol levels by binding to cholesterol in the digestive tract and preventing its absorption.
Ways to Prepare Poha
Poha can be prepared in various ways to suit different tastes and preferences. Some popular poha recipes include:
- Traditional Poha: This is the most basic poha recipe, made with poha, onions, green chilies, and spices. It is often served with a side of lemon wedges and coriander leaves.
- Kanda Poha: In this variation, potatoes are added to the traditional poha recipe, providing an extra layer of flavor and texture.
- Dalia Poha: This recipe combines poha with broken wheat (dalia) and vegetables, creating a wholesome and nutritious breakfast dish.
- Poha Chivda: Poha chivda is a snack made by dry-roasting poha with spices and nuts. It is a crunchy and flavorful treat that can be enjoyed on the go.
Conclusion: Poha is a versatile and nutritious Indian breakfast staple that offers several health benefits. It is a good source of complex carbohydrates, fiber, and essential nutrients. Whether you enjoy it as a traditional poha dish or try one of the many variations, incorporating poha into your diet can be a delicious and healthy way to start your day.
How many calories are in Poha?
Each 1 cup of Poha contains 158 calories.
Poha Nutritional Information
| Nutrient | Amount per 1 cup (139g) |
|---|---|
| Calories | 158 Calories |
| Protein | 2.9g |
| Fat | 0.2g |
| Saturated Fat | 0.1g |
| Cholesterol | 0mg |
| Carbohydrates | 35g |
| Dietary Fiber | 0g |
| Sugar | 0g |
| Sodium | 0.0042mg |
| Potassium | 0.0334mg |
| Calcium | 0.0042mg |
| Iron | 0.0004mg |