Is Poha Or Flattened Rice Suitable For People Having Diabetes?
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Is Poha Or Flattened Rice Suitable For People Having Diabetes?

diabetes and poha
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Diabetics are constantly looking for new, exciting foods that will not only keep their blood sugar levels in check but also appeal to their taste buds. Poha is a Gujarati dish that is sometimes referred to as flattened rice. Rice that has been parboiled and then dried is used to make the classic Indian breakfast meal known as Poha. Therefore, diabetes and Poha remain a much-debated topic.

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Poha is emerging as the best option given our early morning rush and the requirement to have a nutritious meal that can be made quickly, especially for diabetics. It is typically consumed for breakfast or as a snack in the evening. The question now is: Is Poha suitable for people having diabetes?

Benefits Of Poha For People Having Diabetes 

Can Diabetics Eat Poha?

The answer is yes. Poha prevents an abrupt surge in blood sugar levels by slowly releasing sugar into the system. It is also regarded as a beneficial probiotic meal. Poha has 3.3 g of fiber and 6.1 mg of iron per 100 g and is naturally free of gluten.

What is Poha’s glycemic index?

Poha’s GI value ranges from 38 to 64, which is lower than that of other varieties of rice in general because its starch granules are less refined than those in white or brown rice, which means they digest more slowly.

Can Diabetics Eat Poha

Diabetes And Poha | Benefits Of Poha For People Having Diabetes

Poha has the following benefits for a diabetic person-

  • It is a great meal option for diabetics as it quickly satisfies your energy needs and keeps you active all day long. It has 40 grams of carbs per dish.
  • Poha is a probiotic snack that helps with weight loss.
  • Both antioxidants and fibre are abundant. It controls blood sugar levels and strengthens the immunological system of the body.
  • It has less starch than rice, making it a better choice for diabetics.
  • It helps in the formation of RBCs and is a rich source of iron.
  • Compared to other foods, poha contains a high concentration of calcium and iron.
  • Most fruits contain vitamin C, but what makes poha special is that it includes 25% more vitamin C than most other cereals.
  • It has folic acid (vitamin B9), which is essential for transforming carbs into energy.
How Can Diabetics Include Poha In Their Diet

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

Poha dosa can be created by substituting a cup of poha for the usual amount of rice when making the dosa batter.

Tamarind poha: Sambar powder and tamarind water can be combined to offer a unique flavor to any poha recipe.

Poha with milk: One of the most popular methods to eat Poha is to first soak it in water for five minutes, then top it with hot milk.

The Ideal Time to Eat Poha

In those with diabetes, poha can be had for breakfast, lunch, or a small dinner. It can be consumed at any time because it is simple to digest and light on the stomach. To avoid having your blood sugar levels increase, it’s crucial to consume poha in moderation.


Poha is typically eaten in the morning since it is so high in fibre. It makes a nice snack and can keep the body satisfied for a long time.

Poha can still be consumed by diabetics in moderation. Just make sure there isn’t any fruit or sugar added before cooking, and look at your portion sizes. It’s important to discuss with your physician how poha affects your blood glucose levels.

If you have any doubts about what you can include as a part of your diabetic diet, you should always speak to your doctor or health coach.

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  • Prescribed medication
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Sakshi Poptani

Sakshi Poptani

As a Content strategist, I have a keen eye for storytelling, brand marketing and community management. I have worked across three sectors - hospitality, technology and healthcare. They have evolved me as a writer and helped me bridge the gaps between storytelling and brand management. I have an unwavering aim of reaching out to as many people as I can. I want to enhance the perspective and insights of both my readers and my own self as I tread further in my journey.

1 comment

  1. Good information

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