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What is the most popular breakfast among Indians? It is rice flakes (Poha). It gives you a lot of energy to start your day. Poha is simple to make, rich in iron and carbs, and has a low glycemic index. Moreover, it is consumed by people in their weight loss diet as it is easily digestible.

Poha is best for the adults and babies who want to start thier day with healthy diet.
What Are The Types Of Poha?
There are primarily three types of rice flakes. They are:
1. White Poha
White poha is made from polished white rice. It is an excellent source of carbs, iron and fibre. Moreover, it is easy to digest and has no peculiar taste.

You get it in primarily three varieties:
Thick rice flakes
Jada poha
Pata poha/nylon poha
2. Red Poha
Red poha is made from red rice and is a high source of fibre, iron and antioxidants. However, it is slightly nutty in taste and takes longer to soak or cook. The red colour is due to the presence of a pigment called anthocyanin,which is also a flavonoid.
3. Brown Poha
Brown poha is made from brown rice and is rich in fibre, iron and zinc. But, like red poha, it also takes longer to soak or cook.
Nutritional Value Of Rice Flakes

Poha is a nutritious dish. It is gluten-free and high in iron, fibre, antioxidants, and vitamins. In addition, peanuts and sprouted legumes can be added to make them more protein-rich.

Poha is prepared by partially heating the paddy and then drying it to make it more crisp. They are then beaten and made flat. As a result, poha goes through less processing and no polishing, preserving the nutritional value of paddy.

The nutritional content of 100 g of poha is shown in below.

Total Calories : 414.8 kcal
Total Carbohydrate: 66.3g
Sugar : 2.4g
Dietary Fibre: 3.3g
Proteins in Poha : 7.7g
Total Fat : 13.2g
Saturated Fat : 2.8g
Vitamin A : 14%
Vitamin C : 107%
Calcium : 4%
Iron : 63%
Sodium : 206mg
The Recipes Of Rice Flakes (Poha)
Poha can be used to prepare various delightful foods. Here are a few delicious and easy-to-make recipes.

1. Poha Dhokla (One Serving)
Are you feeling like having dhokla for breakfast? This easy-to-make recipe is your saviour. It is easy to make and does not require soaking or fermentation.

The poha dhokla is considered suitable for tiffin as there is no need for reheating. You can serve them with green chutney or the dip of your choice.
Ingredients

Poha – 30g
Semolina – 30g
Curd – 100g
Mustard seeds – ½ tsp
Green chilli paste – ½ tsp
Oil – 1 tsp
Salt, as required
Coriander leaves to garnish
Preparation Method
1. Crush the poha in the grinder.
2. Wisk curd and water in the wide bowl.
3. Add poha, semolina, green chilli paste and salt.
4. Mix well and keep aside for 10-12 mins.
5. Grease the dhokla plates and add eno before adding the mixture to the dhokla plates.
6. Add the mix to the plates and steam for 12-15 mins.
7. Add tadka with oil and mustard seeds.
8. Garnish with coriander and serve it hot.
2. Dahi Chiwda Or Dahi Poha

The dish does not need much description. It is tasty and healthy to charge you up for the day.
Ingredients

Poha – 30g
Coconut yoghurt/Curd – 100g
Banana – 1 medium size
Jaggery, as per taste
Preparation Method
1. Wash the poha with water.
2. Transfer the washed poha to the mixing bowl.
3. Add curd over poha.
4. Mix and add one tsp of jaggery.
5. Add half-chopped banana.
6. Mix them all, and it is ready to serve.
The Health Benefits Of Rice Flakes (Poha)
Rice flakes have great health benefits. We have listed a few of them.

Poha has a lot of good carbs. It contains 30% fat and about 70% nutritious carbs. You are therefore sustained for the rest of the day.
It is easy on the digestive tract and does not cause bloating.
It is an excellent probiotic.
It makes you feel fulfilled for a more extended period.
It prevents bloating because it is easy to digest.
It has qualities that are kind to skin. Since peanuts are a rich source of antioxidants, they are used in their preparation.
It improves memory and protects the brain from harm caused by oxidative stress.
Blood sugar levels may unexpectedly rise when eating white rice. Poha, on the other hand, stops a quick rise in blood sugar levels.
The benefit of poha for hair is outstanding. It can encourage the development and restoration of new follicles.
Poha is completely safe for various lifestyle disorders like diabetes, cardiovascular disease, PCOD (Polycystic Ovarian Disease), thyroid, and obesity.

The Final Words

Poha, or flattened rice, is the most well-known and commonly used ingredient in all Indian cuisine. So making quick, wholesome snacks or breakfast meals could be a great idea. Sadly, readily available, ready-made, processed cereals and porridge mixes have been supplanted by our native grains and goods.

Everyone, especially those with obesity, high cholesterol, diabetes, and other medical issues, can choose the common poha as a healthy option. So quit following the harmful cereal marketing and start eating poha.

You can make it healthier and more nutrient-dense by cooking your poha in coconut or olive oil and including extra veggies. Adding some soybean chunks might increase the satiety factor and make the dish higher in protein. Overall, the Indian dish poha is quite the health rockstar and needs to be consumed more frequently.

To enhance your knowledge, check the link https://toneop.com/blog/Rice-Flakes-Recipes-and-Nutritional-Benefits

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Everyone loves to drink a cup of tea after getting up from bed in the early morning. You are also served tea on various occasions. You are offered a tea at office etc. It allows you to get refreshed and focus on your work with more enthusiasm. But, how many are aware of type of tea and its health effects. Tea leaves and buds are collected from the tea plant and processed to produce variety of teas to meet your taste and health needs. Types of tea include White Tea, Roobios tea, Black Tea, Oolong tea, Pu’erh tea and GreenTea. You may ask which tea is better – WhiteTea, GreenTea or Black Tea. Tea offers numerous health benefits. You should choose right tea for safeguarding your health. WhiteTea is one of the best teas among all varieties of tea available in the market.

Tea growers collect young leaves using shears, machines or by hand and do the processing at factories. Whitetea is one of the best and healthiest among all teas. Undeveloped buds and young leaves are collected to make whitetea. Whitetea is developed with minimal processing. It is rich in high levels of antioxidants. It has reduced levels of caffeine.

Antioxidants in whitetea safeguard your health from the damaging effects of free radicals. Whitetea is rich in protective nutrients. It reduces aging effects. Whitetea safeguards you from stomach, prostate and colon cancers. Flavonoids are responsible for inhibiting the growth of cancer cells. WhiteTea also lowers high blood pressure and improves artery function. It also reduces the risk of stroke. It also improves density of your bones. Whitetea is also beneficial for people, who suffer from osteoporosis and arthritis. Whitetea is rich in catechins. It helps to lower cholesterol.

Whitetea is also necessary for maintaining your teeth healthy and stronger because of the presence of small quantity of fluoride. You can also maintain radiant and healthy skin through drinking whitetea. It safeguards your immune system from variety of viruses and bacteria.

After whitetea, Greentea is the second best for your health. GreenTea is developed through steaming (blanching). It retains green color after processing. Many people are realizing the health benefits of GreenTea nowadays. It is gaining popularity for its amazing health benefits.

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Many people across the world prefer drinking black tea. It offers great taste. Greentea is consumed by health conscious people while black tea is preferred by everyone. GreenTea is rich in antioxidants when compared to black tea. Therefore, Greentea and whitetea are the best to safeguard your health.

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