Nutritional Facts of Poha Nachni Handvo

This calorie page has been viewed 603 times Last Updated : Jun 17,2019



CUISINE
Gujarati Dry Snacks
COURSE
Breakfast Upma, Poha
EQUIPMENT
Non-stick Pan
Poha Nachni Handvo

How many calories does one Poha Nachni Handvo have?

One Poha Nachni Handvo gives 125 calories. Out of which carbohydrates comprise 80 calories, proteins account for 12 calories and remaining calories come from fat which is 33 calories.  One Poha Nachni Handvo provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to see Poha Nachni Handvo recipe. Super-healthy handvos made of poha and nachni flour, and super-tasty too? Yes, we are not kidding you. Try this for taste, and you will believe us. 

Poha is rich in iron, which is required for the formation of new red blood cells that help maintain normal blood circulation and blood pressure. So, we have used a batter of curds, poha and nachni flour, perked up with a traditional tempering and spice powders, not to forget a basketful of tasty and nutritious veggies. 

Made with just the right amount of salt, this recipe is ideal for those with high blood pressure. Do not prepare the batter too much in advance as it will release water and make it difficult to make the handvos. 

Is Poha Nachni Handvo healthy?

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

Let's understand the Ingredients.

What's good.

Jowar Flour Jowar is a complex carb and will be absorbed slowly in the blood stream and not cause a spike in insulin. Jowar and all Millets are rich in Potassium. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Hence a good safe food for diabetics but to be had in restricted quantity and safe  for those who want to live and eat healthy. Being high in Fibre, Jowar reduces bad cholesterol (LDL) and increases the effects of good cholesterol (HDL). See 17 benefits of jowar and why you should have it.

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Doodhi (bottle gourd, lauki) : With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. It helps prevent acidity and good for diabetics. See the 10 benefits of bottlegourd article for complete information. 

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

What's the problem?

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?  

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

No, this recipe is not good for diabetics, heart and weight loss. Due to Poha's 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.

 

Here are some Healthy snack options

You can have Baked Samosa with mixed sproutsMatarsutir Kachori,  Oats Moong Dal TikkiBaked methi muthia recipe,  Zunka recipemoong dal dhokla recipe bajra carrot onion uttapam recipe , baked palak jowar murukku or buckwheat pancake as one healthy recipe option. 

 

Can healthy individuals have Poha Nachni Handvo?

Yes, this is fairly healthy.

Healthy Chutney to have with Handvo

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander, lehsun ka chutneygreen garlic chutney or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

Poha Nachni Handvo is high in

1. Phosphorous Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 125 calories that come from one Poha Nachni Handvo?

Walking (6 kmph)     =         38  mins
Running (11 kmph)     =          13  mins
Cycling (30 kmph)     =         17  mins
Swimming (2 kmph)     =         21  mins

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

Click here to view Poha Nachni Handvo recipe
Value per per handvo% Daily Values
Energy125 cal6%
Protein2.9 g5%
Carbohydrates20.1 g7%
Fiber2.5 g10%
Fat3.3 g5%
Cholesterol2.7 mg1%
VITAMINS
Vitamin A190.9 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C1.7 mg4%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)6.1 mcg3%
MINERALS
Calcium93.5 mg16%
Iron2.8 mg13%
Magnesium37.4 mg11%
Phosphorus131 mg22%
Sodium138.1 mg7%
Potassium102.1 mg2%
Zinc0.4 mg4%
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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