Poha (Flattened Rice)
पोहा · అటుకులు
Also called: pohe, aval, atukulu, chivda, flattened rice, beaten rice
Flattened rice cooked with onions, peanuts, and spices. Popular breakfast in Maharashtra and Madhya Pradesh.
Calories & Nutrition: Poha (Flattened Rice) (1 medium plate)
- 35g
- Carbs
- 1g
- Sugars
- 1.5g
- Fiber
- 4g
- Protein
- 5g
- Fat
Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.
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.
Poha (Flattened Rice) and blood sugar: common questions
Answers per serving (1 medium plate).
In English
What is the glycemic index of Poha (Flattened Rice)?
Poha (Flattened Rice) has a glycemic index of 64, which is classified as Medium GI.
Does Poha (Flattened Rice) increase blood sugar?
Poha (Flattened Rice) has a medium glycemic index (64), so it raises blood sugar moderately. It is best eaten in small portions, paired with protein or fiber, if you are watching your blood sugar.
Is Poha (Flattened Rice) good for sugar patients (diabetics)?
Poha (Flattened Rice) has a medium GI (64). People with diabetes can include it in moderation, ideally paired with protein or fiber to slow the glucose rise.
What is the glycemic load of Poha (Flattened Rice)?
Poha (Flattened Rice) has a glycemic load of 16 per serving (1 medium plate).
Hindi mein
Poha ka sugar (GI) kitna hota hai?
Poha ka glycemic index (GI) 64 hai, jo madhyam (medium) mana jata hai. Ek serving (1 medium plate) ka glycemic load (GL) 16 hai, aur isme lagbhag 1g sugar aur 35g carbohydrate hota hai.
Kya poha khane se sugar badhti hai?
Haan, thoda. Poha ka GI 64 hai, isliye yeh blood sugar ko madhyam gati se badhata hai. Chhoti portion lein aur dal, sabzi ya dahi ke saath khayein.
Kya sugar ke mareez poha kha sakte hain?
Haan, lekin thodi matra mein. Poha ko protein ya fiber wale khane ke saath khayein taaki sugar dheere badhe.
Poha mein kitni calorie hoti hai?
Ek serving (1 medium plate) poha mein lagbhag 200 calorie hoti hain, saath mein 35g carbohydrate, 4g protein aur 1.5g fiber.
Compare side by side
Lower-GI Alternatives
Try these instead for better blood sugar control
GI 66· MediumUpma
उपमा · ఉప్మా
Savory semolina (rava) porridge with vegetables. Quick South Indian breakfast, but semolina has a relatively high GI.
GI 55· LowOats
ओट्स · ఓట్స్
Rolled oats widely adopted in Indian breakfasts. Rich in beta-glucan fiber which helps regulate blood sugar.