5 Poha Recipes for Diabetics That Are Diabetes-Friendly

About Poha and Diabetes

Poha (flattened rice) is a popular Indian breakfast option with a moderate glycemic index (GI). Its GI varies between 55-69 depending on the type of poha and its preparation. Poha should be combined with low-GI ingredients like vegetables, sprouts, and healthy fats to make it an excellent option for maintaining healthy blood sugar levels. Here are some recipes that are customized to provide both flavor and glycemic control, making them ideal choices for diabetics.

1. Vegetable Poha

A fiber-rich, low-calorie breakfast that’s perfect for diabetics. Instead of white poha, you can use red poha also, which is more healthy.

Ingredients:

• 1 cup poha (flattened rice; GI: ~69)
• 1/2 cup chopped vegetables (carrots, peas, beans, bell peppers; GI: Low ~15-30)
• 1 small onion, finely chopped
• 1 green chili, slit (optional)
• 1/4 tsp turmeric powder
• 1/2 tsp mustard seeds
• 1 tbsp olive oil or ghee
• A few curry leaves
• Fresh coriander leaves for garnish
• Lemon juice (optional)
• Salt to taste

Instructions:

1. Wash the poha in a colander and let it drain completely.
2. Heat oil in a pan, add mustard seeds, and let them splutter.
3. Add curry leaves, green chili, and onions. Sauté until onions turn translucent.
4. Add chopped vegetables, turmeric, and salt. Cook until vegetables are tender.
5. Add the soaked poha, mix well, and cook for 2 minutes.
6. Garnish with coriander leaves and lemon juice before serving.

Why it’s good for diabetics: The fiber in vegetables slows down sugar absorption, while the olive oil adds healthy fats to balance the meal.

2. Lemon Poha

A tangy, refreshing dish that’s easy to prepare.

Ingredients:

• 1 cup poha (flattened rice; GI: ~69)
• 1 small lemon (juice)
• 1/4 tsp turmeric powder
• 1/2 tsp mustard seeds
• 1 tbsp roasted peanuts (GI: Low)
• 1 small green chili, chopped
• 1/2 tsp grated ginger
• 1 tbsp olive oil
• Curry leaves
• Fresh coriander leaves for garnish
• Salt to taste

Instructions:

1. Wash and drain poha.
2. Heat oil in a pan, add mustard seeds, and let them crackle.
3. Add curry leaves, ginger, and green chili. Sauté for a minute.
4. Add turmeric and poha, mix well, and cook on low heat for 2 minutes.
5. Add lemon juice and garnish with peanuts and coriander leaves.
6. Serve warm.

Why it’s good for diabetics: Lemon helps improve insulin sensitivity, while peanuts provide protein and healthy fats to reduce blood sugar spikes.

3. Sprout Poha

A protein-packed option to keep you full and energized.

Ingredients:

• 1 cup poha (flattened rice; GI: ~69)
• 1/2 cup mixed sprouts (moong, chickpeas, etc.; GI: Low ~28-40)
• 1 small tomato, finely chopped
• 1 small onion, finely chopped
• 1/2 tsp cumin seeds
• 1/4 tsp turmeric powder
• 1 tbsp olive oil
• Fresh coriander leaves for garnish
• Salt to taste

Instructions:

1. Wash and drain poha.
2. Heat oil in a pan, add cumin seeds, and let them crackle.
3. Add onions and sauté until golden.
4. Add tomatoes, turmeric, and salt. Cook until tomatoes soften.
5. Add sprouts and cook for 2-3 minutes.
6. Mix in poha and cook for another 2 minutes.
7. Garnish with coriander leaves and serve.

Why it’s good for diabetics: Sprouts are low GI and high in protein, helping regulate blood sugar and providing sustained energy.

4. Coconut Poha

A South Indian-inspired dish that’s light and flavorful.

Ingredients:

• 1 cup poha (flattened rice; GI: ~69)
• 1/4 cup grated fresh coconut (GI: Low)
• 1/2 tsp mustard seeds
• 1 dried red chili
• Curry leaves
• 1 tbsp olive oil
• Salt to taste

Instructions:

1. Wash and drain poha.
2. Heat oil in a pan, add mustard seeds, and let them splutter.
3. Add curry leaves and dried red chili. Sauté for a minute.
4. Add poha and mix well.
5. Stir in grated coconut and cook for 2 minutes.
6. Serve warm.

Why it’s good for diabetics: Coconut adds healthy fats and a natural sweetness that won’t spike blood sugar levels.

5. Masala Poha

A spicy and flavorful twist to the classic poha.

Ingredients:

• 1 cup poha (flattened rice; GI: ~69)
• 1 small tomato, finely chopped
• 1 small onion, finely chopped
• 1/2 tsp garam masala
• 1/4 tsp turmeric powder
• 1/2 tsp cumin seeds
• 1 tbsp olive oil
• Salt to taste

Instructions:

1. Wash and drain poha.
2. Heat oil in a pan, add cumin seeds, and let them crackle.
3. Add onions and sauté until golden brown.
4. Add tomatoes, turmeric, garam masala, and salt. Cook until tomatoes soften.
5. Add poha and mix well.
6. Cook for 2 minutes and serve hot.

Why it’s good for diabetics: The spices in this recipe enhance metabolism and add flavor without increasing calorie content.

These five poha recipes are not only delicious but also tailored for diabetes management. The inclusion of low-GI ingredients and healthy fats ensures stable blood sugar levels, making these dishes both satisfying and healthful.