White rice has been the staple food for a great majority of Indians. The annual production of white (or milled) rice in India is 118 million metric tons. This works out as about a quarter kilogram of per capita daily consumption. Mostly, raw rice is used in cooked form and eaten during lunch and/or dinner with side dishes like curry, sambhar, rasam, etc.

Flattened rice is a preparation of rice made from raw, toasted, or parboiled rice grains pounded into flakes. It is also known as rice flakes, beaten rice, pounded rice, etc. There are names for it in regional Indian languages like Chidwa (Hindi), Avalakki (Kannada), Aval (Tamil), Atukulu (Telugu), and so on. However, the name “POHA” has become synonymous with beaten rice. In India. Poha is normally available in grades, thick, medium, and thin. In the rest of the article the word “Poha” is used to denote the raw beaten rice that can be procured in the market.

In India, Poha is toasted, fried, or used as an ingredient or toppings for other dishes. It is a popular breakfast dish or snack in many states. It is, however, not much used as a substitute for white rice or as a staple food ingredient.

In this article, I am trying to make a strong case for using Poha as a potential and viable substitute for white rice. In what follows, several major plus points of Poha over white rice are presented. I have collected the information from several different sources on the net. The contents of the various articles vary to so some extent. However, a feature common to all the articles is the summary that Poha is superior to white rice in many respects.

The important beneficial aspects of Poha are discussed below.

NUTRITION

Poha is made by partly cooking paddy and then drying it sun for hours. The sun-dried stuff becomes harder and is pounded and flattened in rollers. The process is simple and the final product doesn’t undergo any polishing. On the other hand, white rice is polished to such an extent that it loses its nutrients and fiber content. Poha, being processed to a much lesser extent, is light in terms of cooking and digestion. In addition to fiber, Poha also contains iron, calcium, sodium, and a few other micronutrients.

CARBOHYDRATES

Poha contains about 70 percent healthy (complex) carbohydrates. Poha, consumed in any form, does a better job of providing energy to meet daily needs.  Rice preparations, on the other hand, tend to make people sleepy and can potentially impact one’s performance throughout the day.

White rice cannot be consumed at all times of the day. But Poha can be eaten during breakfast, at lunch or dinner, or even as an evening snack. Since it is easy on digestion, it does not cause bloating.  The ease with which Poha items can be prepared renders it to be amenable for a quick snack at any time of the day.

PROBIOTIC BENEFITS

The manufacturing process of Poha subjects it to a certain degree of fermentation. It retains the good bacteria that result from the metabolization of proteins and carbs. They serve to keep the intestines healthy. This is a benefit not associated with white rice.

LOW IN CALORIES

The calorie contents of Poha and white rice are comparable. Moreover, the calorific values are also strongly dependent on the additives, like peanuts and vegetables. So we cannot make a categorical statement. However, the satiety index of Poha is moderate to high and higher than that of white rice. Due to its higher satiety index, Poha will be eaten in smaller quantities which will lead to portion control and weight management. Additionally, Poha’s fiber content slows down the digestion process and absorption of carbohydrates leading to a feeling of fullness that can last longer.

REGULATES BLOOD SUGAR

White rice has a glycemic index (GI) in the range of 64 to 89 (GI of glucose is 100). Boiled white rice has a GI of 70 to 80. On the other hand, the GI of Poha is between 38 and 64. The relatively low GI  value of Poha will aid in the regulation of blood sugar and prevent sudden spikes. Thinner varieties of Poha tend to have lower GI values. Notably, the GI of Poha is generally lower than that of brown rice. Poha of medium thickness, which is more widely used, can be considered to have a GI of 50.

COOKING PROCESS

We normally cook white rice in a pressure cooker. The cooking time and the pressure release time add up to about thirty minutes. Some more time is needed before the cooked rice reaches a temperature suitable for consumption. On the other hand, Poha is soaked for about ten minutes. Afterward, it is lightly fried or simply mixed with items like Dal, Sambhar, or curd. Thus, Poha is much easier to work with as compared to white rice and is hence suitable for preparing a quick meal.

COST

In India, one Kg of good quality rice costs about sixty rupees. One Kg of medium-grade Poha costs about ninety rupees. However, Poha has a lower density. Cost per unit volume tends to be almost the same for the two items. For the same quantity of ready-to-eat items, I estimate that we need about one and a half times more raw Poha as compared to white rice. Thus, Poha can be marginally costlier than white rice.

FOOD PREPARATIONS

Poha is mostly consumed in the form of POHA UPMA during breakfast. Otherwise, lightly fried thin Poha is eaten as a snack item. Thus, for Poha to completely replace rice as a viable staple food there is the need to develop new recipes. The author, being himself an enthusiastic cook, is actively working on this task. There will be a few more related articles shortly.

RECOMMENDATION

It is my considered view that people should attempt to replace white rice with Poha gradually.