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Poha (Flattened Rice)

पोहा · అటుకులు

Flattened rice cooked with onions, peanuts, and spices. Popular breakfast in Maharashtra and Madhya Pradesh.

64
GI · Medium GI
0Low (55)Med (69)110+
64
Glycemic Index
16
Glycemic Load
180g
Serving Size
200
Calories
Per serving: 1 medium plate

Nutrition per Serving

35g
Carbs
4g
Protein
5g
Fat
1.5g
Fiber
🍳BreakfastMaharashtrianGujaratiNorth Indianvegan

Tips to Manage Blood Sugar

Adding peanuts and vegetables to poha improves the nutritional profile. Use thick/medium poha rather than thin for slightly lower GI.

GI Source: NIN India

Lower-GI Alternatives

Try these instead for better blood sugar control

Upma

उपमा · ఉప్మా

Savory semolina (rava) porridge with vegetables. Quick South Indian breakfast, but semolina has a relatively high GI.

South IndianTamilAndhra+1
GL 15190 kcal1 medium bowl

Oats

ओट्स · ఓట్స్

Rolled oats widely adopted in Indian breakfasts. Rich in beta-glucan fiber which helps regulate blood sugar.

North IndianSouth Indian
GL 13150 kcal1 cup (cooked from 40g dry)