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


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


Are you looking for a tasty, healthy breakfast option to help you lose weight? Poha, an Indian favourite, could be your answer! This delicious breakfast dish contains the main ingredient of beaten rice, a powerhouse of nutrients.

It is packed with essential vitamins and minerals and can help you slim down and meet your weight loss goals. So if you’re looking to shed some extra pounds without sacrificing flavour, poha is a perfect choice.

People know poha by many names- chuda to Odishans, aval to Tamilians, and avalakki to Kannadigas. Just like its name, poha is a versatile breakfast item.

It has variations in its recipe in different states, ranging from sweet and tangy to hot. No matter which style you prefer, poha will tantalise your taste buds!

Nutritional Values of Poha for Weight Loss

The nutritive values of Poha vary slightly depending on your preparation method and the ingredients. However, some of the primary nutrients in one bowl (100g) of cooked poha are as follows.

  • Energy: 180kCal
  • Fibre: 2.5mg
  • Carbohydrates: 25g
  • Fat: 7.9g

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

Eager to start your weight loss journey but can’t seem to let go of your favourite poha? HealthifyMe has the perfect solution for you. Poha is an excellent Indian breakfast, as it is low in calories and fats. To ensure that you don’t miss out on the deliciousness of poha while still reaping the benefits during your weight loss journey, HealthifyMe nutritionists can provide you with the best ways to cook it. With a HealthifyMe subscription, you can enjoy various healthy poha recipes to keep you motivated and on track.

Poha for Weight Loss – Does it Help?

One thing to remember when considering if poha increases weight is that high-fibre foods help promote overall fitness.

As poha is a natural source of dietary fibre, it can be a helpful tool for managing weight. Studies have shown that dietary fibre helps to regulate appetite, boost metabolism, and reduce the risk of chronic diseases.

Read more: Healthy Breakfast Foods to Enrich Your Morning

Poha is a staple for those on a weight loss diet, as it is a low-calorie dish that offers some proteins, carbohydrates, and fibre. Furthermore, when one adds additional ingredients like onions and peanuts, the nutritional value of this dish is further boosted. Additionally, many experts say that consuming poha can help regulate insulin and glucose levels.

In the quest for healthy meals that promote overall wellness, poha is an excellent option. A cup of this fantastic dish contains 23% fat, 76.9% carbohydrates and fibre, which helps you stay full for longer. In addition, it enables you to adhere to your scheduled diet without the temptation to stray from it.

The HealthifyMe Note

It is no secret that no food can independently shed excess weight. However, some foods can help in your journey towards a healthier self. Poha is an excellent choice to help you achieve your goal of burning stubborn fat. That is because of its high levels of carbohydrates, vitamins, proteins, fibre, and antioxidants. These nutrients will keep you energised and active throughout the day, reduce the urge to snack unnecessarily, and promote healthy digestion.

Advantages of Poha (Aval) for Weight Loss

Poha, a beloved meal in many homes, is a delicious breakfast and a nutritious snack at any hour.

Consuming this food can lead to many health benefits, including weight loss. Below are some of the advantages of having poha for weight loss.

Low in Calories

If you want to shed weight, it is vital to keep an eye on your calorie intake so that you are in a calorie deficit. Poha is low in calories, but how you prepare it determines the total calorie count.

To ensure that you are losing weight, include healthy ingredients such as vegetables and dry fruits in your dish, as this will increase the nutritional value and help maintain a low-calorie count.

A recent study shows that those who stick to a low-calorie diet are less likely to suffer from chronic, age-related, and inflammatory disorders. In addition, consuming foods with fewer calories will help to reduce the overall calorie intake, which can be beneficial for weight loss. Since poha contains fewer calories, it can be a staple in almost all weight loss meal plans.

Healthy Carbohydrates

One of the common issues people face during their weight loss journey is fatigue or exhaustion. It is primarily because of low-calorie and carb consumption. To counteract this, eating food that will give you enough energy to do your daily activities is essential. 

Carbohydrates are a great energy source, and poha is an excellent source of healthy carbohydrates. Eating poha will help keep your energy levels up and reduce your need to overeat.

Rich in Fibre

A study suggests that consuming more fibre-rich foods can help with weight loss and prevent obesity. A traditional favourite, poha, is high in fibre and can be a great addition to one’s diet. Additionally, fibre aids digestion and reduces the risk of constipation.

Eating poha is beneficial for weight loss due to its high fibre content. Fibre-containing foods take longer to digest, keeping you fuller for extended periods. In addition, when fibre absorbs water in the stomach, it increases in volume and helps to suppress hunger. As a result, it helps to prevent excessive snacking and can help to control calorie intake.

Enhances the Presence of Gut Microbial Bacteria Loaded with Probiotics

It may surprise many people to learn that poha is a probiotic food. That is because this food product is prepared by parboiling rice and then drying it in the sun for a few hours. After this, the dried product is pounded flat to create poha.

Probiotics are excellent for maintaining our overall health and well-being. Consuming poha, which is rich in probiotics, can help to increase and strengthen beneficial gut bacteria. These bacteria can help to eliminate toxins from the gut and aid in burning off stubborn fat and cholesterol.

Ways to Consume Poha for Weight Loss

It is important to remember that a successful weight loss plan does not involve fasting or drastic diet changes.

Instead, it’s important to pay attention to moderation and self-control when eating food and high-calorie meals. Regular physical activity is also a necessary part of any weight loss program. 

Here are some of the best ways to eat Poha to help you reach your weight loss goals:

  • Enhance your healthy eating habits with Vegetable Poha! To make this wholesome dish, add a variety of vegetables to your poha for a delicious and weight-loss-friendly meal.
  • Enjoy a nutritious snack with Dry Fruit Poha! Roast poha and your favourite nuts and seeds for a tasty, weight-loss-friendly dish.
  • Try a flavorful and healthy dish with Poha Chat! For an extra punch of flavour, add corn, lemon juice, coriander leaves, chat masala, and your favourite vegetables to classic poha.
  • Satisfy your cravings with Poha Salad! Prepare this mid-day or evening snack by adding your favourite raw vegetables such as cucumber, tomato, or capsicum to poha. Then, add a zesty kick with a sprinkle of lemon juice and chaat masala.

Note: Check the HealthifyMe app for more delicious yet healthy poha recipes.

The Best Time to Consume Poha

Poha is an ideal food for any time of the day, but it is particularly beneficial when eaten as a breakfast item. Its carbohydrate content provides the energy needed to keep you going all day.

Furthermore, its high fibre content keeps you full for extended periods, making it an excellent evening snack to prevent hunger pangs between meals. Quick and easy to prepare, poha is a perfect choice for any meal.

How Much Poha Should One Eat?

Poha is tasty and nutritious, making it the perfect meal for any occasion. Consuming up to 150 g per day can provide numerous health benefits. However, every individual’s needs are different. Hence, it is best to consult a nutritionist to understand how much poha you should eat.

The HealthifyMe Note

By making a few small changes to your Poha-based dish, you can instantly make it healthier. For example, try replacing white poha with brown poha for added fibre, adding soya chunks to increase protein content, and garnishing with healthier options such as roasted peanuts, ground coconut, or dry fruits. Squeezing lime juice can also increase its nutritional value with a boost of vitamin C.


Incorporating healthy eating and regular exercise into your lifestyle will give you the winning edge in your weight loss journey. Poha, known by many names throughout India, is a staple in many households. But is flattened rice good for weight loss? 

Nutritionists suggest adding this traditional food to your diet for breakfast or as a snack. Poha has been a part of people’s diets for centuries. However, Poha or other food cannot make you lose weight independently.

The secret to losing weight is a combination of the right eating choices, adequate exercise, proper rest and a stress-free mind. So, start today and make your weight-loss journey successful with personalised assistance from HealthifyMe.

Frequently Asked Questions (FAQs)

Q: Does poha cause weight gain?

A: Poha, or flattened rice, is a popular breakfast dish in India. While it is a healthier option than many other breakfast foods, it can still contribute to weight gain due to its carbohydrate content. Poha is generally made from white rice, a high-glycemic-index food that can lead to increased blood sugar levels and, ultimately, weight gain. Additionally, oil, spices, and other ingredients can add additional calories. While Poha can be part of a balanced diet, it should be eaten in moderation and combined with other nutrient-rich foods to ensure a healthy diet.

Q: Can we eat poha at night for weight loss?

A: Yes, you can eat poha at night for weight loss. Poha is a light, healthy, nutritious snack that is low in calories and fibre. It is a good source of carbs, proteins, and vitamins and minerals that the body needs. In addition, Poha is low in fat and helps keep you satiated for longer. Eating poha at night can help you lose weight as it reduces cravings and keeps you satisfied until morning. Additionally, poha is very easy to prepare and can be cooked in minutes.

Q: Which is better for weight loss, rice or poha?

A: Rice and poha are both popular, nutritious staples of Indian cuisine. When it comes to weight loss, poha is the better choice. Poha is made from flattened rice and is low in calories, fat and sugar. It is also rich in complex carbohydrates and fibre, which helps to keep you feeling fuller for longer. Furthermore, poha is rich in vitamins, minerals, and antioxidants, which help to support the body’s metabolism. In contrast, white rice is high in calories and refined carbohydrates, which can cause blood sugar levels to spike and lead to weight gain.

Q: What happens if we eat poha daily?

A: If we eat poha daily, it can be beneficial to our health in some ways. Poha is a source of carbohydrates and is low in calories, making it an excellent option for those trying to manage their weight. It is also rich in fibre, which can help promote healthy digestion and reduce cholesterol levels. Poha is also a good source of iron and many other important vitamins and minerals, which makes it a healthy addition to any diet. However, it is best to keep poha consumption in moderation as it can be high in sodium.

Research Sources

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

2. The National Institute on Aging (NIA): A division of the U.S. National Institutes of Health (NIH), located in Bethesda, Maryland. The NIA itself is headquartered in Baltimore, Maryland.,inflammatory%20factors%20and%20thyroid%20hormones.

3. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fibre Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.

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