You’re not alone if you’ve never heard of the food before! The Indian subcontinent produces a delicious morning meal called poha, which is produced by cooking flat, beaten rice in seasoned oil. For a heartier and more nutrient-dense meal, poha can be served plain or with vegetables.
Poha has several health advantages because it is high in fiber, vitamins, and minerals and low in fat and cholesterol.
We will cover all you need to know in this post, including what poha is, how it connects to people with diabetes particularly, and whether or not eating poha helps control diabetes. So let’s get right to the details without further ado.
What exactly is poha?
A type of rice that has been parboiled and then dried is used to make the classic Indian breakfast meal poha. This facilitates fluffing and serving with your preferred toppings.
Although poha is typically served with curd, you can eat it with any sauce or spice that you like. Generally speaking, it tastes bland and goes well with Indian food’s fiery curries. For example, foods high in protein can also be used to prepare other cuisines, such the savory poha chivda or the sweet poha poori.
Poha cooks quickly and is not just healthful but also simple to prepare. Rice flakes, salt, and water are the only three ingredients needed, and it can be made in less than ten minutes.
The most crucial nutritional information regarding poha is that it has a high fiber content and a low fat content. It is rare among breakfast dishes to have no saturated fat at all!
Poha: An overview of its past
Poha is thought to have started as an easy-to-prepare meal for warriors on the battlefield in the Indian state of Gujarat in the tenth century CE. When British officers made poha their preferred morning meal during India’s colonial era, the practice of eating it for breakfast spread among citizens.
Poha’s nutritional composition
Poha is well renowned for being a healthy source of fiber, vitamins, minerals, and carbs. Poha is an excellent source of protein as well. This is a quick summary of its nutrient profile:
Carbohydrates
One of the three nutrients that gives your body energy is glucose, or sugar, which is produced during the breakdown of carbohydrates in the liver. Carbohydrates come in two varieties: those that digest more slowly and leave you feeling fuller for longer, and those that break down rapidly during digestion.
Poha belongs to the group of slow-digesting carbohydrates. Because of its high fiber content and B vitamins (including folate), which support regular bowel movements and good digestive health, poha helps you feel full for extended periods of time throughout the day.
Fibre
Fiber is a vital component of our diet because it keeps blood vessels healthy by lowering cholesterol levels by eliminating bile salts from blood circulation through the colon.
Minerals and vitamins
These foods are high in minerals like calcium and iron, vitamins like A, C, and E, and antioxidants like phenols, which are present in large amounts. These foods are also crucial for preserving general health.
Proteins
Pohe has dietary protein, which burns calories more quickly than usual and aids in the development of muscular building.
Poha’s health advantages
Low glycemic index
Eating meals with low GI ratings can help prevent diabetes, according to a study published in Diabetes Care. The pace at which carbohydrates are converted into glucose, a type of sugar that enters the bloodstream after consumption, is gauged by the glycemic index (GI).
This occurs more quickly the higher the GI value. Choosing meals with lower GI values can help diabetics control their blood sugar levels, which can be helpful. Poha’s GI value ranges from 38 to 64, based on numerous tests carried out throughout the years by diverse researchers.
Because the starch granules in poha are less refined than those in white or brown rice, they break down more slowly in our digestive systems, giving it a generally lower GI value than other forms of rice. As a result, the body can more easily regulate blood glucose levels as a result, and excessive blood sugar spikes are less of a concern.
Full of fiber
Poha is a high-fiber food that is beneficial for those who have diabetes. A diet high in fiber keeps you fuller for longer, lowers cholesterol and blood sugar, guards against heart disease, and may even prevent some cancers!
Poha also aids in the prevention of constipation, which is another issue that many diabetics face because their low insulin levels frequently make it difficult for them to properly digest food.
Rich in calcium and iron
Poha is rich in calcium and iron, two minerals that are necessary for the synthesis of red blood cells (RBCs). All areas of your body receive oxygen from your lungs through red blood cells (RBCs); if you don’t have enough RBCs, you could constantly feel weak and exhausted or even faint!
Lack of iron Due to the high sugar content of many meals containing high iron content, anemia is also quite common in diabetics. Because whole grains have a lower glycemic index than refined grains, it is therefore preferable to consume whole grain products like poha.
Read Also: Glycemic Index of White and Brown Rice
While vitamin C is often present in most fruits, poha stands out in this instance since it contains 25% more than other cereals. It also has folic acid (B9), which is essential for turning carbs into energy, in addition to its high vitamin content.
Anaemia is brought on by a deficiency of iron, which lowers haemoglobin levels or red blood cell counts. This affects the flow of oxygen throughout our systems because when hemoglobin levels drop, there isn’t enough oxygen inside the distant organs to support them.
Poha consumption risks for people with diabetes
The sole risk connected with poha is overconsumption, as excessive consumption can still result in dangerously elevated blood glucose levels.
Like anything else, moderation is essential. Poha is a nutritious dish, but like any other food, it should be consumed in moderation. After receiving a diabetes diagnosis, it can help you return to your regular lifestyle and result in more accurately controlled blood sugar levels.
But, if your physician has advised against consuming poha or any other dish high in carbohydrates, please follow their advice!
Let’s say you’re still not convinced if poha might be beneficial for you. Then, it’s ideal to speak with a nutritionist who can create a customized dietary plan for you.
Safest methods for diabetics to eat poha
One can serve poha in a variety of ways due to its versatility. Eating it with milk, sugar, jaggery, or even almonds can make it more substantial. It can be had as a snack or for breakfast. To use poha responsibly, consider the following suggestions:
1. Using milk
- This is how poha is most commonly consumed. In this instance, the poha needs to be soaked in water for five minutes before being added to hot milk. To prevent lumps from forming during cooking, it is best to thoroughly mix everything together.
- Once everything is thoroughly combined, bring the mixture to a boil before turning off your gas burner or stovetop entirely (you can also turn off an electric stovetop).
- If you like less sweetness in your food, you can use jaggery or sugar in place of ordinary white sugar!
2. Combined with nuts and milk
- When added to food, nuts like almonds provide an interesting flavor and additional nutrients that are beneficial for diabetics who already consume a lot of fat from other sources such meat products like chicken, lamb, etc.
3. To give your poha recipe a little crunch, cut some onions and tomatoes.
4. For a dish high in protein that will keep you satisfied for longer, you can also top your poha recipe with boiled eggs!
In summary
Poha is a fantastic supplement to any diet. They include a lot of nutrients that we all need for a healthy body and tend to be easy on the stomach. This includes having a low calorie count and being a great source of iron, protein, and fiber!
You can still eat poha in moderation if you have diabetes. Just make sure to check your portion size and make sure no sugar or fruit is added before cooking it. Several of the most effective methods
It’s crucial to find out from your doctor how poha impacts your blood glucose levels as well as what other foods (such fruits) can cause problems.
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