Is poha good for weight loss: Know These Benefits!

• How to make poha for weight loss?

• Does eating poha reduce weight loss?

• Poha benefits for weight loss

• Poha VS rice for weight loss?

• Poha recipe for weight loss

• Take Away

• FAQs

• References

Poha, or flattened rice, is a popular Indian breakfast dish that has gained attention for its potential weight loss benefits. This low-calorie, high-fibre meal is an excellent option for those seeking to lose weight without compromising taste or nutrition. But is poha good for weight loss? Let's take a closer look.

As poha is a low-calorie, low-fat, high-fibre food that can aid in weight loss. It is made from flattened rice flakes and is a popular breakfast food in India. Poha is easy to digest and provides a feeling of fullness, which can help reduce overall calorie intake. Additionally, it is rich in essential vitamins and minerals, such as vitamin B, iron, and potassium, which are beneficial for overall health. Therefore, adding poha to your diet can be a healthy and satisfying way to support weight loss efforts.

How to make poha for weight loss?

To make poha for weight loss, follow these simple steps:

Ingredients:

• 1 cup flattened rice (poha)
• 1 onion, chopped
• 1 tomato, chopped
• 1 green chilli, chopped
• 1/2 tsp turmeric powder
• 1/2 tsp cumin seeds
• 1 tbsp peanuts
• 1 tbsp lemon juice
• Salt to taste
• Coriander leaves for garnishing

Instructions:

1. To make poha, rinse flattened rice (poha) in water 2-3 times and drain the water completely. 
2. In a pan, heat oil and add cumin seeds.
3. Once they splutter, add chopped onion, tomato, and green chilli and sauté for 2-3 minutes. 
4. Add turmeric powder, mix well, and then add the flattened rice (poha) gently. 
5. Add salt to taste and mix well. 
6. Cover the pan and let it cook for 2-3 minutes on low flame. 
7. Remove the lid, add lemon juice, and mix well. 
8. Finally, top it off with some chopped coriander leaves and serve the dish while still hot.

Does eating poha reduce weight loss?

Yes, it can be a helpful addition to a weight-loss diet. Poha is a low-calorie, high-fibre food that can help keep you full for longer and prevent overeating. Additionally, it is a good source of complex carbohydrates and essential nutrients like iron, which can support a healthy metabolism. However, it's important to keep portion sizes in mind and not add too many high-calorie toppings like fried peanuts or sev.

4 Poha benefits for weight loss

Poha, also known as flattened rice, is a popular Indian breakfast dish that has been gaining attention for its weight loss benefits. Here are some of how poha can be beneficial for weight loss:

Low in calories: 

Poha is a low-calorie food that can keep you feeling full and satiated for extended periods. This can prevent overeating and help in reducing overall calorie intake. Consuming a low-calorie diet has been shown to decrease the risk of chronic, age-related, and inflammatory diseases. Choosing foods with fewer calories can aid in reducing overall calorie intake and contribute to weight loss. Poha, being a low-calorie food, can be a suitable addition to most weight-loss meal plans.

Rich in fibre: 

Poha is high in fibre, which is essential for maintaining healthy digestion and preventing constipation. A high-fibre diet can also help in reducing appetite and promoting weight loss.

Including fibre-rich foods in your diet can aid in weight loss and prevent obesity, as per a study. Poha, a popular traditional dish, is rich in fibre and can be an excellent addition to your meals. Moreover, fibre promotes digestion and reduces the likelihood of constipation.

Low glycemic index: 

Poha has a low glycemic index, which releases sugar slowly into the bloodstream, keeping blood sugar levels stable. This can prevent sugar cravings and help in weight loss.

High in protein: 

Poha is a good source of protein, which is essential for building and repairing tissues in the body. Protein can also help increase satiety and reduce appetite, leading to weight loss.

Poha VS rice for weight loss?

When it comes to weight loss, poha is a better option than rice. Poha is made from flattened rice and is lower in calories and carbohydrates compared to white rice. Poha is also a good source of fibre, which can help you feel full for longer and prevent overeating. Additionally, the glycemic index of poha is lower than that of rice, which means it is digested and absorbed more slowly, preventing sudden spikes in blood sugar levels. This can help keep your appetite in check and support weight loss efforts. However, it's important to note that portion size and preparation methods also play a role in weight loss, so it's best to consume both rice and poha in moderation and with healthy ingredients.

3 Poha recipe for weight loss

​​Here are three different ways to prepare poha for weight loss:

Simple Poha: 

1. Rinse 1 cup of poha in water and drain the excess water. 
2. Heat 1 tablespoon of oil in a pan and add mustard seeds, cumin seeds, chopped onions, and curry leaves. 
3. Saute for a minute and then add chopped tomatoes and green chillies. 
4. Cook until the tomatoes are soft and then add the rinsed poha to the pan. 
5. Mix well and add salt and turmeric powder to taste. Cook for 2-3 minutes and serve hot.

Vegetable Poha: 

1. Rinse 1 cup of poha in water and drain the excess water. 
2. Heat 1 tablespoon of oil in a pan and add mustard seeds, cumin seeds, chopped onions, and curry leaves. 
3. Saute for a minute and then add chopped carrots, green beans, and peas. 
4. Cook until the vegetables are soft and then add the rinsed poha to the pan. 
5. Mix well and add salt and turmeric powder to taste. 
6. Cook for 2-3 minutes and serve hot.

Spicy Poha: 

1. Rinse 1 cup of poha in water and drain the excess water. 
2. Heat 1 tablespoon of oil in a pan and add mustard seeds, cumin seeds, chopped onions, and curry leaves. 
3. Saute for a minute and then add chopped green chillies, grated ginger, and turmeric powder. 
4. Cook for a minute and then add the rinsed poha to the pan. 
5. Mix well and add salt, sugar, and lemon juice to taste. 
6. Cook for 2-3 minutes and serve hot.

Take Away

Poha is a nutritious and low-calorie food option that can aid in weight loss when consumed in moderation as a part of a balanced diet. It is rich in fibre, protein, vitamins and minerals, making it a healthy option for those trying to lose weight. However, it is important to keep in mind the portion sizes and avoid adding too much sugar or high-calorie toppings, which can negate its weight loss benefits.

Healthy crunch for weight loss: Try Poha!

FAQs

Is it OK to eat poha while dieting?

Yes, poha can be a good addition to a weight loss diet due to its low calorie and high fibre content.

Can we eat poha in the diet?

Yes, poha can be included in a healthy diet as it is low in calories, high in fibre and rich in nutrients. It can help in weight loss as well as in maintaining a healthy diet.

Is poha better than oats?

Poha and oats both have their unique benefits, and it's not fair to say one is better than the other. They can both be included in a healthy diet for weight loss, and it ultimately comes down to personal preference and nutritional goals.

References

1. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study - NIH
2. Calorie restriction and fasting diets: What do we know? - NIH

Stay Informed, Stay Healthy!