Poha During Pregnancy

Pregnancy can be a very important and rather delicate time for a woman. This is a time when your dietary choices can play a more significant role than ever before, as your food intake is meant to nourish both you and your child. As such, it is important to maintain a well-balanced diet for the sake of your health as well as your child’s. One of the foods you can add to your diet to do just that is poha. Let’s explore the nutritional benefits and things to consider while consuming poha during pregnancy.

What Exactly Is Poha?

Poha, also known as flattened rice or beaten rice, is a popular breakfast or snack option in India and other Asian countries. It is made by parboiling rice and then rolling, flattening, and drying it to produce thin, flattened flakes. These flakes are lightweight and have a distinctive texture. Poha is highly versatile and can be prepared in various ways, often cooked with vegetables, spices, and condiments.

Poha is a light, nutritious, and easily digestible dish, making it a popular choice for breakfast or a quick snack.

Poha can be customized according to regional preferences and personal tastes. It is commonly enjoyed in different parts of India, with each region having its own variations and additions to the basic recipe. Poha is also known by several regional names, such as Chivda and Aval. 

To prepare poha, the flattened rice flakes are typically soaked in water for a short time to soften them. Then, they are usually tempered with various spices, such as mustard seeds, turmeric, and curry leaves, and often mixed with ingredients like onions, peas, potatoes, and peanuts. The mixture is sautéed in oil or ghee (clarified butter) until the ingredients are cooked and well blended. Poha is usually garnished with fresh coriander leaves, grated coconut, and a squeeze of lime or lemon juice before serving.

Related Reading: Brown Rice During Pregnancy- Benefits, And Precautions

Poha: Nutritional Profile

Flattened rice, also known as poha, is a rice by-product that is derived from paddy, a type of rice, as its name suggests. According to this source,

• Poha is low in calories and fat, making it a suitable choice for individuals who are trying to maintain a healthy weight. It is also naturally gluten-free, which makes it a good option for those with gluten intolerance or celiac disease
• Poha is a good source of carbohydrates, providing energy to the body. It also contains dietary fiber, which aids in digestion and helps keep you full for longer periods. The fiber in poha can also help regulate blood sugar levels
• Poha is rich in vitamins and minerals such as iron, calcium, phosphorus, and B vitamins like thiamine (B1), riboflavin (B2), and niacin (B3). These nutrients are essential for maintaining good health and supporting various bodily functions
• Moreover, poha can be a versatile dish as it can be cooked with various vegetables, spices, and other ingredients to enhance its taste and nutritional profile. Adding vegetables like peas, carrots, and onions can increase their fiber and nutrient content
• However, it’s important to note that the overall nutritional value of poha can vary depending on the specific ingredients and cooking methods used. Additionally, if you consume poha as part of a balanced diet that includes a variety of foods, it can contribute to your overall nutrition and well-being

It’s important to note that these values can vary depending on the specific brand, preparation method, and added ingredients. Poha itself is relatively low in calories and fat, making it a light and easily digestible option. However, the overall nutritional profile of a poha dish will depend on the ingredients and cooking methods used, such as the addition of vegetables, spices, oils, and garnishes.

Related Reading: Is It Safe To Eat Peanut Butter During Pregnancy?

How Many Different Kinds Of Poha Are There? 

There are a few different kinds of poha for you to choose from, depending on the kind of rice flakes used. When it comes to poha, different kinds of rice flakes offer different benefits. A few different kinds of poha based on their rice flakes are:

• Red rice poha – this is a kind of poha where red rice is used in place of the commonly used white rice. Red rice contains a bran layer, which in turn is rich in fiber, vitamins, and minerals. It is also known to have a significantly lower glycaemic index, making it a good option to maintain healthy blood sugar levels during pregnancy
• Brown rice poha – similar to the red rice poha, this is a kind of poha made out of brown rice, which also contains a layer of bran. Brown rice poha is also rich in potassium, fiber, and minerals, making it another good option during pregnancy
• Thick rice poha – as the name suggests, this is a kind of rice that is thicker than the traditional kind. It also undergoes minimal processing in comparison to regular poha rice. As such, it retains more fiber and nutrients than the regular kind, making it more suitable for pregnancy
• Organic poha – these rice flakes are produced without the use of any kind of pesticide, synthetic fertilizer, or other harmful chemicals. As you can imagine, this is very important for pregnant women as well as their babies in order to prevent chemical-related infections or other illnesses

Related Reading: 21 Natural Ways To Fight Pregnancy Fatigue

Is It Okay to Consume Poha While Pregnant?

Poha is a very versatile and nutrient-rich dish widely used all across India. It boasts an incredibly diverse nutritional profile consisting of healthy amounts of carbohydrates, iron, folate, vitamins, minerals, and fiber. In addition to this, it also has a low glycemic index. Due to its low gluten content, poha helps pregnant women avoid developing allergies. As such, it can offer a plethora of health benefits for you as well as your child. It is therefore absolutely okay to incorporate poha into your pregnancy diet. 

However, there are some things to keep in mind if you choose to consume poha during pregnancy:

• Hygiene – It is very important that you make sure the poha is properly cooked, and that all ingredients are fresh. Proper food hygiene is absolutely essential in order to eat healthy and avoid the risk of food-related ailments. So, as you can imagine, it is very important for the health of both you and your baby
• Moderate portions – As is the case with any kind of food, moderation is key. Too much of anything is not good for you and can lead to an imbalance in your diet which can affect both you and your baby
• Allergies While allergies are not that common when it comes to poha, a lot of people are known to be allergic to key ingredients often added to poha, like peanuts or ingredients containing gluten. It is therefore important to keep your allergies in mind when preparing poha, especially when you are pregnant

What Kind of Rice Flakes Are Best For Expectant Mothers?

Particularly during pregnancy, it is important that you go for the healthiest options available, as they have the most nutritional value. It is also important that you go for the freshest, organic options available to avoid the risk of any chemical-related illness or infection. When it comes to poha, different kinds of rice flakes offer different benefits.

Related Reading: Eating Street Food During Pregnancy – 6 Potential Risks And 5 Tips To Enjoy It Guilt-Free

A few options for rice flakes are white rice, red rice, brown rice, and so on. Since these different kinds of rice flakes offer different levels of nutrients, there is no one right answer here. It would be far more beneficial to consult your doctor or dietician so that they can recommend the kind most suited to your particular needs.

Pregnancy-Friendly Benefits Of Poha

As mentioned above, Poha boasts a rather rich and diverse nutritional profile, containing most of the nutrients that a woman might require during pregnancy. As such, it offers a plethora of benefits for both you and your child during this time. Some of the benefits you are likely to experience from consuming poha are:

• It is easy to digest – Poha is a relatively light dish that is not at all difficult to digest. In addition to this, it also does not cause acidity or contribute to heartburn. This makes it an incredibly good addition to your diet, particularly during pregnancy, when these conditions may be more likely
• It is incredibly rich in carbohydrates – Being high in carbohydrates, poha can be an incredible source of energy. This can be tremendously advantageous, as pregnant women are known to experience low energy levels, particularly in the later stages of pregnancy. Consuming a healthy amount of poha can easily prevent this and offer you enough energy for the entire day
• It has a low caloric content – Despite being rich in nutrients, poha has a surprisingly low caloric content. Since many pregnant women are likely to experience unhealthy weight gain during the course of their pregnancy, consuming poha can be a wonderful way to help prevent unnecessary weight gain and any health complications that may arise as a result of it
• It is rich in minerals – Because poha is rich in minerals like zinc, manganese, and iron, it can be exceptionally healthy for both you and your child. These minerals are essential for your baby’s healthy development. In addition to this, the iron present in poha can greatly help prevent anemia
• It helps regulate blood sugar levels – As mentioned earlier; poha boasts a relatively low glycaemic index. In addition to this, it contains rich quantities of iron and fiber that help maintain blood sugar levels by gradually releasing glucose into the bloodstream

What Makes Poha a Good Choice for Breakfast and Snacks During Pregnancy?

Poha is widely consumed across various parts of India and for good reason. There are several factors about poha that make it an excellent choice for several people to consume for breakfast or as a snack. Some of these are listed below:

• It is rich in nutrients – as mentioned earlier; poha boasts an exceptionally rich and diverse nutritional profile. As such, it can be a very healthy addition to your pregnancy diet, offering numerous health benefits
• It is very versatile. Poha is a very versatile dish, prepared in several different ways across different regions of the country. It, therefore, has several recipes to choose from, with a diverse cast of ingredients, including peas, carrots, spinach, potatoes, almonds, flax seeds, and so on, that offer their own health benefits
• It is rich in fiber – The rich fiber content of poha can greatly help in maintaining healthy digestion, which is especially helpful during pregnancy. Proper fiber intake helps prevent constipation and regulate bowel movements, which can be a real concern for several pregnant women
• It is quick and easy to prepare – despite its versatility and the overwhelming number of recipes to choose from, poha can be rather easy to prepare and does not require too much time to do so. This makes it ideal for a breakfast meal or a quick snack, particularly during pregnancy, when it is not possible to dedicate a lot of time and effort to preparing food

Does Consuming Poha During Pregnancy Cause Any Adverse Effects? 

As is the case with any kind of food, poha is also not without its drawbacks. Particularly when poha is consumed in excess, there may be adverse consequences. Some of these side effects are listed below:

• It may cause stomach aches – Due to its high fiber content, consuming poha in excess may lead to stomach aches, among other digestive consequences
• It may cause toothaches and jaw pain – This is not always the case, but if excess raw poha kernels are consumed, It can lead to toothaches and jaw pain, as well as fatigue due to difficulty in chewing them
• It can sometimes cause poisoning – When consumed raw, particularly from questionable sources, poha may cause poisoning, infections, or other ailments. It is therefore strongly advised that you cook the poha properly before consumption
• It may cause iron toxicity – as mentioned earlier, poha is incredibly rich in iron. Though this can be extremely beneficial, consuming poha in excess can cause iron toxicity. This can lead to rather severe symptoms like drowsiness, dehydration, diarrhea, nausea, vomiting, and so on

Related Reading: Can Dental Problems Cause Miscarriage?

Tips To Pick The Finest Poha

Despite its numerous benefits, it is important that you pick the finest poha available to gain the most benefits from consuming it. Here are some things you need to keep in mind to make sure you are picking the poha best suited to your needs:

• Choose the best-suited rice – As earlier stated, there are different kinds of rice you can choose for your poha including white rice, brown rice, red rice, etc. Each is with their own benefits, so it is better to choose based on your specific needs
• Make sure it is fresh – The poha is only beneficial if consumed fresh. If not, it could lead to possible health complications for both you and your baby. Though it is widely available, not all sources may offer fresh produce. So it is important you only obtain poha from reputable sources
• Make sure it is organic – It is important that you ensure your poha is organically grown, as added chemicals could lead to serious health complications for you and your unborn child. It is therefore vital that you are certain that the product has had little to no processing, and is as natural and fresh as possible
• Consult your doctor – As there are different varieties to choose from, it is best to consult expert opinions. Your personal doctor or dietician is educated and understands your needs better than anyone. As such, they will be able to help you pick the finest poha best suited to your needs during pregnancy

Related Reading: 9 Things To Do When You Don’t Feel Like Eating During Pregnancy

Pregnancy-Safe Poha Recipes

Pregnant women can eat poha with confidence, as it is thought to be both healthy and safe. Some poha dishes that are fine to eat while pregnant are listed below.

Vegetable Poha

Ingredients:

• 1 cup poha (flattened rice)
• 1 small onion, finely chopped
• 1 carrot, grated
• 1/2 cup green peas
• 1/4 cup peanuts
• 1 teaspoon mustard seeds
• 1 teaspoon turmeric powder
• A pinch of asafoetida (hing)
• Salt to taste
• Fresh coriander leaves for garnish
• Lemon wedges

Procedure

• Rinse the poha under running water and soak it in water for a few minutes. Drain and set aside.
• Heat oil in a pan and add mustard seeds. Once they start spluttering, add asafoetida.
• Add onions and sauté until translucent. Then, add grated carrots, green peas, and peanuts. Cook for a few minutes.
• Add turmeric powder and salt. Mix well.
• Add the soaked and drained poha to the pan. Mix gently to combine all the ingredients.
• Cover and cook for 2-3 minutes on low heat.
• Garnish with fresh coriander leaves and serve hot with lemon wedges.

Sweet Poha

Ingredients

• 1 cup poha (flattened rice)
• 1/4 cup jaggery (or brown sugar)
• 1/2 cup grated coconut
• 1/4 cup chopped mixed nuts (almonds, cashews, raisins)
• 1/2 teaspoon cardamom powder
• Ghee (clarified butter) for cooking

Procedure

• Rinse the poha under running water and soak it in water for a few minutes. Drain and set aside
• Heat ghee in a pan and add the chopped nuts. Sauté until they turn golden
• Add grated coconut and cook for a minute
• Add jaggery (or brown sugar) and cardamom powder. Mix well until the jaggery melts and blends with the coconut
• Add the soaked and drained poha to the pan. Mix gently to combine all the ingredients
• Cook for a few minutes until everything is well heated
• Serve warm as a sweet and nutritious snack

According to Our Nutritionist, Sushree, Poha is a quite nutritious cereal as it is a good source of Iron which is essential during pregnancy, good source of carbohydrate that will provide quick energy for the mother and developing baby, also low in fat and calories that will help in weight management. So when poha is prepared with mix vegetables, seeds and nuts, that makes it a wholesome dish. Preparing poha is a simple task, and you can try out various other recipes apart from the ones already provided. You can prepare idli, dosa, and milkshakes with ease. Poha is a nutritious and satisfying way to curb hunger.

Poha can be preferred as occasional breakfast but not as a staple food, try to prefer varieties of healthy breakfast cereals other than just poha so that you and your growing baby would benefit from various other nutrients present in different cereals.