How many calories does one serving of Batata Poha have?

One serving of Batata Poha gives 429 calories. Out of which carbohydrates comprise 259 calories, proteins account for 21 calories and remaining calories come from fat which is 148 calories.  One serving of Batata Poha provides about 21 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Batata Poha recipe. Batata poha is so wholesome and tasty that you can make it any time of the day, as Breakfast, supper or a simple snack. The potatoes and onions act as a soft and moist interlude to the chewy poha, while the traditional tempering, ginger-chilli paste and lemon juice add to the flavour. While it tastes best when had hot and fresh, it can also be carried in the snack box.

Is Batata Poha healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. 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? 

2. 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 which 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. 

3. Coriander (kothmir, dhania) : The antioxidants vitamin A, vitamin 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. 

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.

What's the problem?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.

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

No, this recipe is not good for diabetics, heart and weight loss. Due to high carb content Poha 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. Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity.

Here are some Healthy snack options

You can have Baked Samosa with mixed sprouts, Matarsutir Kachori,  Oats Moong Dal Tikki, Baked methi muthia recipe,  Zunka recipe, moong dal dhokla recipe,  bajra carrot onion uttapam recipe , baked palak jowar murukku, mini jowar pancakes or buckwheat pancake as one healthy recipe option. 

Mini Jowar Pancakes

Can healthy individuals have Batata Poha?

Not suggested. You want to remain healthy, then skip this. There are no shortcuts in life.

Batata Poha is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

3. Phosphorous : Phosphorous works closely with calcium to build bones. 

4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

5. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods. 

6. Vitamin B3 (niacin) : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation.  

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 429 calories that come from Batata Poha?

Walking (6 kmph) = 2hr 9 mins

Running (11 kmph) = 43 mins

Cycling (30 kmph) = 57 mins       

Swimming (2 kmph) = 1hr 14 mins

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