Poha: Uses, Health Benefits, and Potential Side Effects

Poha, or flattened rice, has a special place in the culinary palette of India. The benefits of poha are many, and it is known for its easy digestibility and impressive nutritional value. Poha is not just limited to breakfast, it can be enjoyed as a light meal or even a snack.

Nutritional Value of Poha

Understanding what you eat is central to eating healthy, and poha stands out with its array of nutrients that contribute to a balanced diet. Here is a snapshot of what goes into your body when you have a serving of 100gm poha.

Poha is a nutritious, low-calorie food that can easily fit into any meal plan. Whether you fancy it as a breakfast dish or a light snack, it brings a balanced combination of taste and nutrition to your diet.

Properties of Poha

Poha offers a range of potential health benefits. Its unique properties make it a valuable addition to a balanced diet. Here are some of its key properties.

• Low in Calories: A 100-gram serving of poha contains approximately 110 calories, making it a low-calorie food option suitable for weight management.
• Rich in Carbohydrates: Poha is primarily composed of carbohydrates, providing a readily available source of energy for the body.
• Good Source of Fiber: Poha contains dietary fibre, which is essential for maintaining digestive health and promoting regular bowel movements.
• Gluten-Free: As poha is made from rice, it is naturally gluten-free, making it a safe choice for individuals with gluten intolerance or coeliac disease.

Potential Uses of Poha for Overall Health

Poha can be used in various ways to support overall health. Some of these are given below.

1) As an Energy Source

The carbohydrates in poha are easily digestible, providing a rapid source of energy. This makes it an ideal choice for breakfast or snacks, particularly for those who need a quick energy boost to start their day or refuel after physical activity.

2) For Blood Pressure

Poha is low in sodium and helps maintain normal blood pressure levels. Additionally, the fibre content in poha may aid in reducing the risk of high blood pressure by promoting healthy weight management.

3) Heart-Healthy Food

The absence of cholesterol makes poha a heart-healthy food. The fibre in poha may also help lower cholesterol levels, reducing the risk of heart disease.

4) For Digestion

Poha’s dietary fibre contributes to digestive health by adding bulk to stool, helping to prevent constipation and promote regular bowel movements.

How to Use Poha?

Poha, a well-loved staple in many Indian households, can be transformed into a variety of dishes, offering both nutritional benefits and satisfying flavours. Here’s how you can incorporate this versatile ingredient into your diet.

• Poha Upma: This is a wholesome breakfast option. Make this by frying mustard seeds, onions, and vegetables in oil before adding soaked poha and your preferred spices. Allow the mix to cook thoroughly and serve hot.
• Poha Chaat: For a refreshing snack, try poha chaat. Combine poha with chopped onions, tomatoes, green chillies and your chosen chutneys to create a tangy, mouth-watering dish.
• Poha Pulao: This is a flavourful twist on traditional rice pulao. Cook poha with mixed vegetables and spices for an aromatic and satisfying meal.
• Sweet Poha: Indulge your sweet tooth with the sweet version of poha. Cook poha in milk with sugar and cardamom to create a comforting dessert that is perfect for those cosy evenings at home.
• Poha Smoothie: For a nutritious kickstart to your day, blend soaked poha with yoghurt, fruits of your choice and a drizzle of honey to create a delightful smoothie.

Side Effects of Poha

Despite its numerous health benefits, consumption of poha may lead to certain side effects in some individuals. It’s important to be aware of these potential issues.

• Stomach Discomfort: Overindulging in poha may cause digestive issues such as gas, bloating or stomach cramps. This is especially true for those who are not accustomed to consuming high-fibre foods.
• Dizziness: Consuming poha on an empty stomach or without adequate hydration might lead to feelings of dizziness or lightheadedness in some individuals.
• Allergic Reactions: Allergic reactions to poha are rare but not unheard of. If you’re allergic to rice or similar grains, you may experience itching, swelling or stomach distress upon consuming poha.
• High Glycaemic Index: Poha has a relatively high glycaemic index, which means it can cause a rapid rise in blood sugar levels. This could be a concern for individuals with diabetes. As always, moderation is key.

Precautions to Take with Poha

To maximise the health benefits of poha and minimise any potential side effects, keep the following aspects in mind:

• Portion control: If you’re watching your calorie intake, it’s important to practise portion control. Avoid overeating
• Proper cooking: Soak the poha thoroughly or cook it well before eating to enhance its digestibility.
• Overcooking: Avoid ovvercooking poha as it can become dry, hard, and clumpy.
• Oil and calories: Refrain from adding too much oil or high-calorie ingredients in the poha.
• Vegetables: Add colourful vegetables to your poha to increase its fibre and nutrient content.
• Children, pregnant women, and breastfeeding mothers: There isn’t enough data on the effects of poha on these groups, so consult a doctor before eating it.

Remember, while poha can be a nourishing and versatile addition to your diet, being aware of the potential side effects and taking necessary precautions will enable you to enjoy its benefits safely and effectively.

Interactions with Other Drugs

Poha is generally considered safe and nutritious. However, due to its nutritional components, it may interact with certain medications. Here are some points to consider:

1. Gastrointestinal Absorption: Being a rich source of carbohydrates, poha might affect the absorption of some drugs. Similarly, foods high in fibre can alter the gastrointestinal environment, potentially affecting how medications are absorbed.
2. Blood Sugar Levels: Poha has a moderate glycaemic index, meaning it impacts blood sugar levels. Therefore, if you are taking medications for diabetes and consume poha, you should keep a close eye on your blood sugar levels as the dose of your medicine may need to be adjusted.
3. General Caution with Herbal Supplements: Herbal supplements can interact with conventional drugs. Since poha is often eaten with various spices and herbs, it could potentially affect the efficacy of these supplements.
4. Consultation with Healthcare Providers: There’s a lack of comprehensive research on how poha interacts with medications. Thus, if you’re on medication, it’s advisable to consult your doctor before making significant dietary changes involving poha or any other new food item.

Poha is a versatile food that offers numerous health benefits and is a good source of carbohydrates and fibre. However, individuals taking medicines should exercise caution when incorporating poha into their diet. Always remember to focus on a balanced diet to ensure that your medications remain effective.

FAQs

References

• https://fdc.nal.usda.gov/fdc-app.html#/food-details/2265565/nutrients
• https://www.researchgate.net/publication/340062357_Studies_on_Development_of_High_Protein_Instant_Poha_Beaten_Rice_ATraditional_Indian_Breakfast
• https://www.psgcas.ac.in/journals/search/issues/Volume-III-Issue_II/4.pdf