Is Poha Or Flattened Rice Suitable For People Having Diabetes?

Last updated on 26/06/2024

⭐ Average Rating: 4.2 / 5 (31 votes)
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Tags: diabetes and poha

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Table of Contents

1. Can Diabetics Eat Poha?
2. Diabetes And Poha | Benefits Of Poha For People Having Diabetes
3. Diabetes And Poha | How Can Diabetics Include Poha In Their Diet?
4. The Ideal Time To Eat Poha

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People with diabetes are constantly searching for foods that not only help maintain stable blood sugar levels but also please their taste buds. One such food is Poha — a traditional Indian breakfast made from flattened rice.

It’s often debated whether Poha is suitable for diabetics. Let’s explore its nutritional value, glycemic index, and how it can fit into a diabetic-friendly diet.

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Can Diabetics Eat Poha?

Yes! Diabetics can safely include Poha in their diet.

Poha helps prevent sudden spikes in blood sugar levels because it releases glucose slowly into the bloodstream. It’s naturally gluten-free, contains 3.3 g of fiber and 6.1 mg of iron per 100 g, and is considered a probiotic food.

🧮 What is Poha’s Glycemic Index (GI)?

Poha’s GI value ranges between 38 and 64, which is lower than most rice varieties. Its starch granules are less refined, meaning they digest slowly and maintain steady glucose levels.

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Diabetes And Poha | Benefits Of Poha For People Having Diabetes

Poha offers several benefits that make it an excellent meal option for diabetics:

• Provides quick energy and keeps you active throughout the day (contains ~40g carbs per serving).
• Acts as a probiotic snack, aiding gut health and supporting weight loss.
• Rich in antioxidants and fiber, helping to control blood sugar levels and strengthen immunity.
• Contains less starch compared to regular rice.
• High in iron — supports red blood cell formation.
• Packed with calcium and folic acid (vitamin B9), essential for energy conversion.
• Surprisingly, Poha contains 25% more vitamin C than most other cereals.

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Diabetes And Poha | How Can Diabetics Include Poha In Their Diet?

Poha is incredibly versatile. Here are some easy and healthy ways to include it in your diabetic meal plan:

• Poha Dosa: Replace one cup of rice with Poha in your dosa batter.
• Tamarind Poha: Add tamarind water and sambar powder for a tangy twist.
• Poha with Milk: Soak Poha in water for 5 minutes and top it with hot milk for a light, filling meal.

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The Ideal Time To Eat Poha

Poha can be eaten for breakfast, lunch, or a light dinner. It’s easy to digest and light on the stomach.

• Best consumed in the morning due to its high fiber content.
• Keeps you full for longer and supports healthy digestion.
• Always eat in moderation — avoid adding sugar or sweet fruits to it.
• Monitor your portion size and discuss with your doctor or health coach how Poha affects your blood glucose levels.

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If you’re unsure about what foods suit your diabetic diet, always consult a healthcare professional.

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Average rating: 4.2 / 5 (31 votes)

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✍️ Author: Sakshi Poptani

Sakshi Poptani is a Content Strategist with expertise in storytelling, brand marketing, and community management. Having worked across hospitality, technology, and healthcare, she aims to educate and inspire readers with insightful wellness and health content.