Red Poha/Flattened Rice/Rice Flakes is the one of the most versatile grain available.
It is made by first cleaning the paddy and then grading it to remove impurities. It is then soaked in hot water for 45 minutes. After drying, it is roasted to make flakes. These flakes are passed through sieves to remove unwanted materials and to obtain flakes of fairly even size. Finally, they are packed.
It can be used to prepare snacks or easy fast food by adding vegetables, spices and/or nuts. It can be made into sweet or savoury breakfast options or even into nutritious balls.
It does not contain any cholesterol and trans fat and is packed with iron.
Eating red poha regularly can prevent iron deficiency or anaemia as it contains 20 mg of iron in every 100g raw rice flakes.
Children as well as pregnant and lactating women can benefit greatly by consuming it. Softened poha is also a great way to add dietary iron when an infant is weaned from mother’s milk. Sufficient iron helps the body to form hemoglobin that carries oxygen to body cells and also builds immunity.
Here are few reasons why your body needs iron:
A Complete Meal:
Mixed vegetables can be added to rice flakes to make it rich in vitamins, minerals and fibre. Add sprouts, soya nuggets, peanuts and even boiled eggs to make a well-balanced and high-protein meal. Poha also makes a tasty and healthy packed lunch for toddlers as well as office goers.
A Good Source of Carbs:
Carbohydrates are the major source of energy in a bowl of poha. This makes it a perfect breakfast option. It can be eaten for snack too in the place of unhealthy options such as chips and biscuits. Carbohydrates are needed to help our body store energy, and perform various other functions. But getting your carb intake from healthy sources is vital and poha is one healthy source. Try this fibre-rich carbohydrate diet to prevent diabetes.
These days, many are cutting down on food grains like wheat and barley even if they aren’t sensitive to gluten.
One can opt for poha as it is gluten free. Individuals who have celiac symptoms should consult their doctor if they can eat poha without causing bloating or stomach pain.
Good for Diabetics:
Poha is considered to be a great meal option for diabetics as it promotes slow release of sugar into the bloodstream. It also keeps you full for longer time. A single serving is enough to keep you going without hunger pangs and reach for unhealthy sweets and junk food.
To avoid monotony, make it by incorporating many different ingredients.
Given below is the calorie count in 1 bowl of poha:
Spiced Poha- 222 Kcal
Vegetable Poha- 244 Kcal
Peanut Poha- 589 Kcal