Is Poha Good for Diabetes? (Expert Answer)

Short Answer: Poha is good for diabetes. Because it has complex carbohydrates, protein, iron, and vitamin B and they can provide energy, prevent anemia, and support your metabolism and nervous system.

Diabetes is a condition that affects your pancreas and your blood sugar levels.

In diabetes, your body either doesn’t make enough insulin or can’t use it properly.

Insulin is a hormone that helps the sugar from the food you eat enter your cells for energy.

Without enough insulin, the sugar stays in your blood and can cause damage to your organs and nerves.

This can lead to various health problems, such as heart disease, kidney failure, blindness, and amputation.

One of the key factors in managing diabetes is diet.

What you consume can affect your blood sugar levels, which can impact your diabetes symptoms and overall health.

To effectively manage diabetes, you should consume fiber-rich foods like whole grains, fruits, and vegetables and avoid refined carbohydrates like white bread, pasta, and sweets.

Now, poha is a type of flattened rice that is popular in India and other South Asian countries.

People usually eat poha as a breakfast dish or a snack, cooked with spices, onions, potatoes, peanuts, and other ingredients.

Poha is good for diabetes because it contains complex carbohydrates, protein, iron, and vitamin B.

Complex carbohydrates are digested slowly and do not spike your blood sugar levels.

Protein helps you feel full and supports your muscles. Iron prevents anemia and boosts your immunity.

Vitamin B helps your metabolism and nervous system.

One cup of cooked poha can give you about 250 calories, 45 grams of carbohydrates (15% of your daily needs), 5 grams of protein (10% of your daily needs), 2 grams of fiber (8% of your daily needs), 2 milligrams of iron (11% of your daily needs), and 0.6 milligrams of vitamin B6 (30% of your daily needs).

Carbohydrates can positively affect diabetes by providing energy and preventing ketosis, a condition where your body breaks down fat for fuel and produces harmful acids.

However, too many carbohydrates can negatively affect diabetes by raising your blood sugar levels and increasing your insulin needs.

Protein can positively affect diabetes by helping you build and repair your tissues and keeping you satiated.

However, too much protein can negatively affect diabetes by putting stress on your kidneys and liver and increasing your risk of dehydration.

Iron can positively affect diabetes by preventing anemia, which can cause fatigue, weakness, and poor wound healing.

However, too much iron can negatively affect diabetes by causing oxidative stress, inflammation, and organ damage.

Vitamin B can positively affect diabetes by supporting your metabolism, nervous system, and immune system.

However, too much vitamin B can negatively affect diabetes by causing nerve damage, skin problems, and liver toxicity.

Furthermore, poha is a cereal and cereals are good for diabetes.

Because, they are rich in fiber, antioxidants, and phytochemicals that can lower your cholesterol, blood pressure, and inflammation.

You can eat one to two cups of poha per day safely.

More than that can cause weight gain, high blood sugar, and high insulin.

Also, you shouldn’t eat poha if you have celiac disease or gluten intolerance to prevent digestive problems.

Because, poha is made from rice, which contains gluten.

You can buy fresh poha in your local market or can order it from online.

Always choose thick or medium poha, as they are more nutritious and less processed than thin poha.

Because, thin poha can get mushy and lose its texture and flavor.

You can store poha in an airtight container in a cool and dry place for up to six months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing diabetes effectively.

I always recommend my diabetes patients to follow a diabetes-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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