Attention poha lovers: Unlock your favourite breakfast’s potential with this ingredient

A classic Indian breakfast dish, poha, also called flattened rice or beaten rice, is known for its simplicity and delicious flavours. Popular in regions like Maharashtra and Madhya Pradesh, it is easy to cook and comes with several health benefits. But, making a simple addition can not only enhance its taste but also its nutritional profile. Wondering what it is? Worry not, we shall tell you. But first, let’s talk about poha.

According to consultant dietician and diabetes educator, Kannika Malhotra, poha is a good source of carbohydrates, providing sustained energy. “The glycemic index (GI) of poha is generally considered to be in the low to medium range (between 38 and 64), depending on the thickness of the rice flakes and other ingredients used in preparation,” she says. This means it has a slower and more controlled impact on blood sugar levels compared to refined white rice. 

Now, if you add a dash of lemon juice to your poha, you make this breakfast staple much more nutritious. Lemon juice adds a touch of vitamin C, says Malhotra, which an essential micronutrient for immunity and iron absorption. Depending on how you prepare your poha, it can also be a source of protein (think peanuts, lentils) and healthy fats (nuts, seeds). 

In conversation with indianexpress.com, Malhotra discloses the potential health benefits, specific nutritional considerations, variations and preparation methods associated with this combination.

Potential health benefits of incorporating poha with lemon into one’s regular diet

Blood sugar management: Poha’s low glycemic index (compared to white rice) may help regulate blood sugar levels. 

Digestive health: The fibre in poha can promote gut health, while lemon juice can aid digestion. 

Hydration and vitamin C boost: Lemon juice adds a refreshing twist and provides a dose of vitamin C, important for overall health.

Poha’s low glycemic index (compared to white rice) may help regulate blood sugar levels, says consultant dietician and diabetes educator, Kannika Malhotra. (Source: Freepik)

Specific nutritional considerations or concerns individuals should be aware of when consuming poha with lemon

*Portion size: Poha is a carbohydrate, so portion control is key. Aim for a serving size that fits your palm.

*Frequency: Enjoy poha as part of a balanced diet, not your only meal. 

*Added sugars and salts: Beware of pre-packaged poha mixes that might be high in added sugars and sodium.

Variations or additions to poha with lemon that would enhance its nutritional profile

*Protein power: Add chopped vegetables (peas, carrots), lentils (dal) or a boiled egg for a protein boost.

*Healthy fats: Sprinkle with nuts and seeds like almonds, sunflower seeds, or flaxseeds for healthy fats. 

*Spice it up: Include spices like turmeric, cumin, and chilli powder for added flavour and potential health benefits. 

How does the preparation method impact the overall nutritional value of poha with lemon?

Malhotra suggests opting for heart-healthy oils like olive oil or sesame oil instead of refined vegetable oils. Skip sugary garnishes and namkeen, she recommends, as well as sev and fried onions (bhajia), and use fresh herbs or chopped vegetables for extra flavour and micronutrients.

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