Nutritional Facts of Corn Poha

This calorie page has been viewed 1294 times Last Updated : Jan 23,2020



COURSE
Breakfast Upma, Poha
COOKING METHOD
Saute
OCCASION & PARTY
High Tea Party
Corn Poha

How many calories does one serving of Corn Poha have?

One serving of Corn Poha gives 213 calories. Out of which carbohydrates comprise 142 calories, proteins account for 15 calories and remaining calories come from fat which is 58 calories. One poodle of Corn Poha provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Corn Poha recipecorn poha recipe | corn poha for a healthy heart | quick sweet corn poha.

Poha can be thought of as our desi breakfast cereal! All over India, it is a very popular breakfast choice. Cooked it different ways, poha is satiating and tasty. Here, we show you how to make a tangy Corn Poha. With a traditional tempering and everyday taste-makers like green chillies, lemon juice and coriander, the Corn Poha has a homely yet snazzy taste.


Corn poha is so wholesome and tasty that you can make it any time of the day, as breakfast, supper or a simple evening tea snack. The corn poha recipe is super quick and easy to make. The procedure of making corn poha is very simple. All you need to do is boil corn and soak poha side by side and keep it ready!!

quick sweet corn poha is made with flat beaten rice, every Indian household has their own version of making poha. Corn poha can be quickly made and can be served on any occasion. Method of cooking is also very simple.



To make corn poha, take oil in a non-stick kadhai, add oil and mustard seeds. Add onions to give a crunch to the sweet corn poha. Add sweet corn. Further, add soaked and drained poha. Add sugar which is optional, salt, green chilli paste which can be adjusted according to your preference of spice, lemon juice and coriander. Mix well and lastly add milk, which helps in softening the poha. Our corn poha is ready to be served!! Before serving corn poha, garnish it with onions, tomatoes, sev and coriander leaves!

Poha makes a convenient and nourishing breakfast option. Replace potatoes with sweet corn to give your poha a new twist and top with a range of crunchy and colourful toppings.

Is corn poha healthy for heart patients and pregnant women? Yes as the recipe uses poha and sweet corn. High iron count (2.67 mg in a cup) of poha. Most people prefer eating poha for breakfast. The reason behind it is its high carb count. Poha helps us accomplish nearly 5% of potassium requirement which will control blood pressure and sustain cardiac health and further aids in controlling blood cholesterol too. Sweet corn in a rich in fibre. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in body and in turn promote heart health. Sweet corn is good for pregnancy as high folate content and antioxidants - lutein is good for the foetus. Avoid the Sev in the recipe and drop the sugar as its optional.



Poha can be used to make other interesting snacks like Poha DhoklaPoha and Sprouted Vatana Samosa and Poha Bhajias.

Is Corn Poha healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Sweet Corn : The pros. Sweet corn in a rich in fibre. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in body and in turn promote heart healthSweet corn is good for pregnancy as high folate content and antioxidants - lutein is good for the foetus.The cons. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics and best to restrict the usage. Though sweet corn is a good source of fiber, low in fat and helps control appetite, considering that it is a vegetable it has more calories than other fiber rich veggies, so restrict usage for weight loss. So given a choice it is wise to opt for other veggies firstRead the article is sweet corn healthy?

2. Poha ( Beaten rice) : Pros for poha. High iron count (2.67 mg in a cup) of poha. Most people prefer eating poha for breakfast. The reason behind it is its high carb count. Poha helps us accomplish nearly 5% of potassium requirement which will control blood pressure and sustain cardiac health and  further aids in controlling blood cholesterol too. Cons. Due to high carb content it is not good source  of diabetic food. With calories to add along with carbs and not much fiber, poha should logically be constrained by those who intend to lose weight. High protein, less carbs and more fiber should be the target of weight watchers. Read is poha healthy?  

3. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

4. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

5. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

6. Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

7. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

What's the problem?

Deep fried foods : This sev is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and don't then function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff. So you have given the cells in your body the right food to stay healthy and that is so important in staying disease free for the rest of your life.  

Can diabetics, heart patients and over weight individuals have Corn Poha?

No for diabetics and weight loss. 

Is corn poha healthy for heart patients and pregnant women? Yes as the recipe uses poha and sweet corn. High iron count (2.67 mg in a cup) of poha. Most people prefer eating poha for breakfast. The reason behind it is its high carb count. Poha helps us accomplish nearly 5% of potassium requirement which will control blood pressure and sustain cardiac health and  further aids in controlling blood cholesterol too. Sweet corn in a rich in fibre. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in body and in turn promote heart healthSweet corn is good for pregnancy as high folate content and antioxidants - lutein is good for the foetus. Avoid the sev in the recipe or use healthy baked sev and drop the sugar as its optional.

 

Can healthy individuals have Corn Poha?

Yes.  Avoid the sev in the recipe or use healthy baked sev and drop the sugar as its optional.

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss. 

How to burn 213 calories that come from Corn Poha?

Walking (6 kmph) = 1 hr 4 mins

Running (11 kmph) = 21 mins

Cycling (30 kmph) = 28 mins          

Swimming (2 kmph) = 37 mins

Note: These values are approximate and calorie burning differs in each individual.

Click here to view Corn Poha recipe
Value per per serving% Daily Values
Energy213 cal11%
Protein3.7 g7%
Carbohydrates35.4 g12%
Fiber1.3 g5%
Fat6.4 g10%
Cholesterol1.6 mg0%
VITAMINS
Vitamin A215.3 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.8 mg15%
Vitamin C9 mg22%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)14.1 mcg7%
MINERALS
Calcium47.2 mg8%
Iron1.8 mg9%
Magnesium45.1 mg13%
Phosphorus102.9 mg17%
Sodium9.3 mg0%
Potassium183.7 mg4%
Zinc0.7 mg7%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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