Is Poha Good For Diabetics: A Friendly And Healthy Breakfast

Snehil Sharma

Snehil Sharma
Jul 2023

2 min read
Is poha good for diabetics

Table of content

Is poha good for diabetics?

Poha, also known as flattened rice, is one of the most popular breakfasts in India. Yes, it is good for diabetic patients. The reason behind this is that poha steadily releases sugar into the bloodstream, avoiding a sudden spike in blood sugar levels.

Did you know poha is also called a good probiotic food?

Poha is a weight-loss-friendly breakfast or snack, but white rice is not. White rice is not as light as poha in terms of digestion, and it is also gluten-free, unlike white rice. Moreover, poha ranks low on the glycemic index, resulting in fewer spikes in blood sugar, while white rice ranks high on the same.

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Nutritional Value Of Poha

Here’s a table outlining the approximate nutritional value of Poha (also known as flattened rice) per 100 grams:

Calories110 kcal
Protein1.7 grams
Carbohydrates24.5 grams

Glycemic Index Of Poha

The glycemic index (GI) is a scale that ranks carbohydrates in foods based on how they affect blood sugar levels. It measures how quickly a particular food raises blood sugar levels compared to a reference food, usually pure glucose.

Thus, if the GI scale ranges from 0 to 100 this means higher values indicate a faster and larger increase in blood sugar levels.

Poha, or flattened rice, has a relatively low glycemic index. The exact value can vary depending on factors such as the variety of rice used, processing methods, and cooking techniques.

Generally, Poha has a GI ranging from 35 to 55, which falls within the low-to-medium GI range. Did you know poha for weight loss is very effective? Yes, it is.

The low glycemic index of Poha has several factors:

  • Processing: Poha is made by parboiling rice, flattening it, and then drying it. This processing method partially cooks the rice, resulting in a lower glycemic index compared to raw rice.
  • Fiber Content: Poha contains some amount of dietary fiber, which helps slow down the digestion and absorption of carbohydrates, thereby reducing the impact on blood sugar levels.
  • Presence Of Resistant Starch: Poha also contains a type of starch called resistant starch, which resists digestion in the small intestine. This further contributes to a slower release of glucose into the bloodstream, leading to a lower glycemic response.

Is Poha Good For Diabetics: Benefits Of Poha For Diabetic Patient

Poha, or flattened rice, can offer several benefits for individuals with diabetes. Here are some potential advantages of including Poha in a diabetes-friendly diet:

1. Low Glycemic Index

Poha has a relatively low glycemic index, which means it raises blood sugar levels gradually and doesn’t cause significant spikes. Thys, this property helps in managing blood glucose levels and maintaining better glycemic control.

2. High In Fiber

Poha contains a decent amount of dietary fiber, which aids in slowing down the absorption of carbohydrates. This results in a slower release of glucose into the bloodstream, preventing sudden increases in blood sugar levels.

High fiber diet also promotes satiety, helping to control appetite and manage weight, which is important for diabetes management.

3. Nutrient Content

Poha provides essential nutrients such as vitamins (B vitamins, vitamin E), minerals (iron, calcium), and antioxidants. These nutrients are beneficial for overall health and can help support the proper functioning of the body, including maintaining healthy blood sugar levels.

4. Light And Easily Digestible

Poha is a light and easily digestible food, which can be helpful for individuals with diabetes who may have digestive issues or need to manage their portion sizes. So, it can be consumed in appropriate quantities without causing a heavy or bloated feeling.

5. Versatile And Customizable

Poha is a versatile ingredient that can be prepared in various ways and combined with different vegetables, herbs, and spices to enhance its taste and nutritional profile. Thus, this allows for customization based on personal preferences and dietary requirements.

6. Quick And Convenient

Poha is quick to prepare and requires minimal cooking time, making it a convenient option for busy individuals. It can be a suitable breakfast or snack choice, offering a nutritious and diabetes-friendly meal in a short amount of time.

Please Note: However, it’s important to note that while Poha can be a part of a diabetes-friendly diet, it should be consumed in moderation and balanced with other foods.

So, as Fitelo we always recommend you to consult with a healthcare professional or a registered dietitian for personalized advice on managing diabetes and creating a suitable sugar patient diet chart.

Is Poha Good For Diabetics: 7 Ways To Consume Poha For Diabetes

Here are seven different ways to consume Poha (flattened rice) as part of a diabetes-friendly diet:

1. Poha Upma

Prepare a traditional upma by sautéing Poha with onions, green chilies, and your choice of vegetables like peas, carrots, or bell peppers. Add some spices like turmeric, cumin, and coriander for flavor. It makes for a wholesome and filling breakfast or snack option.

2. Poha Paratha

Make a paratha by mixing soaked Poha with whole wheat flour, spices, and herbs. Roll out the dough and cook it on a griddle with minimal oil. Pair it with a side of low-fat yogurt or cucumber raita for a balanced meal.

3. Poha Salad

Toss cooked Poha with chopped cucumber, tomatoes, onions, coriander leaves, and a squeeze of lemon juice. Add some roasted peanuts or flaxseeds for crunch and extra nutrition. This refreshing salad is good to enjoy as a light meal or a side dish.

4. Poha Cutlet

The Poha cutlet recipe is a combination of soaked Poha with mashed boiled potatoes, finely chopped vegetables, and spices. Shape the mixture into cutlets and shallow fry them until golden brown. So, these crispy cutlets make for a delicious and healthy snack option.

5. Poha Porridge

Cook Poha in milk or a combination of milk and water until soft and creamy. Add some nuts, seeds, and a touch of sweetness with a natural sweetener like stevia or a small amount of honey. It can be a comforting and nourishing breakfast choice.

6. Poha Dosa

Prepare a batter by grinding soaked Poha along with rice and lentils. Ferment the batter overnight and use it to make crispy dosas. So, pair them with sambar or chutney made from low-glycemic index ingredients for a complete meal.

7. Poha Chaat

Mix cooked Poha with chopped onions, tomatoes, boiled chickpeas, and a sprinkle of chaat masala. Drizzle with tamarind chutney or mint chutney for a tangy and savory snack. Also, you can also add a small amount of low-fat yogurt for a creamy texture.

Remember to keep portion sizes in mind, choose healthier cooking methods like steaming or shallow frying, and balance your Poha-based dishes with other nutritious ingredients. Thus, it is always best to consult with a healthcare professional or a registered dietitian for personalized advice on managing diabetes and creating a suitable meal plan.

How Does Poha Affect Blood Sugar Levels?

Poha, or flattened rice, can affect blood sugar levels in the following ways:

1. Low Glycemic Index

Poha has a relatively low glycemic index (GI), which means it is digested and absorbed more slowly compared to high-GI foods. It is mainly recommended in low glycemic diet plan. Thus, this slower digestion results in a gradual and moderate increase in blood sugar levels, reducing the risk of sudden spikes.

2. Carbohydrate Content

Poha is carbohydrates however, the total carbohydrate content in Poha is moderate, and the presence of dietary fiber helps slow down the release of glucose into the bloodstream. This can help prevent rapid fluctuations in blood sugar levels.

3. Fiber Content

Poha contains a fair amount of dietary fiber, which plays a crucial role in managing blood sugar levels. Fiber slows down the absorption of glucose, reducing the rate at which it enters the bloodstream. Also, this helps maintain more stable blood sugar levels and can contribute to better glycemic control.

4. Resistant Starch

Poha contains resistant starch, a type of starch that resists digestion in the small intestine. Resistant starch acts similarly to dietary fiber and has a minimal impact on blood sugar levels. So, it is slowly fermented in the large intestine, leading to the production of beneficial short-chain fatty acids.

5. Meal Composition

The overall composition of a meal that includes Poha can also impact blood sugar levels. Pairing Poha with protein-rich foods, healthy fats, and non-starchy vegetables can further slowdown digestion and the release of glucose into the bloodstream. This can help prevent rapid spikes in blood sugar levels.

Summary From Fitelo On “Is Poha Good For Diabetics.”

It’s important to note that individual responses to Poha may vary. Factors such as portion size, cooking methods, and individual metabolism can influence how Poha affects blood sugar levels. It’s always recommended to monitor your blood sugar levels regularly, work with a healthcare professional or a registered dietitian, and personalize your meal plan according to your specific needs and goals.

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Frequently Asked Question

Is Yoga For Diabetes Good?

Yes! Yoga for diabetes is an exercise that impacts your health positively in many ways. In addition to helping to reduce blood sugar, yoga also promotes better blood circulation and relieves stress, which is a key contributing factor to the symptoms of diabetes. 

What Is The Best Time To Consume Poha?

Breakfast is the best time to consume poha. Also, plan to eat breakfast within an hour of waking. This way, your breakfast doesn’t blend into a mid-morning snack or grazing followed closely by lunch.

Is Poha Good For Diabetic Patients?

Yes, Poha is good for diabetic patients. Poha is high in fiber and can help regulate your blood sugar levels and reduce sugar spikes in your body.

Is Poha Better Than Rice?

Yes, poha is much more nutritional than rice. Eating poha in place of rice can fuel with more energy. Poha is the best breakfast food because it packs approximately 70% of healthy carbohydrates and 30% fat. Thus, if you want fuel to go about your day, Poha does a better job.

Is Poha Healthy For Diabetics Patient?

Yes, it can be safely consumed by diabetes patients. It is light on your stomach and does not spike your blood sugar levels so can be safely consumed by diabetes patients.

Can Diabetics Eat Poha?

It is light on your stomach and does not spike your blood sugar levels so can be safely consumed by diabetes patients.

What Is The Glucose Index Of Poha?

Poha is flattened white rice therefore its major component is carbohydrates. Depending on how it is made it has a GI of between 38 to 64. However, the calorie count will depend on your quantity and cooking style.

Is Poha Recommended For Diabetics?

Yes, you can consume poha if you are diabetic.

Does Poha Help Control Blood Sugar Level For Diabetics?

No, poha does not increase blood sugar. In fact, it helps regulate the blood sugar level.

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Contact Us Today

We understand it is a bit tricky which diet plan will work for you and which will not, it can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized diet plan or any diet plans, and we will help you fulfill your new year’s resolution.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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