Flattened Rice (Aval, Poha) – Impressive Health Benefits

What is Flattened Rice

Flattened Rice, commonly known as Chura, is rice which is flattened into flat, light, dry flakes. These flakes of rice swell when added to liquid, whether hot or cold, as they absorb water, milk or any other liquids. The thicknesses of these flakes vary between almost translucently thin to nearly four times thicker than a normal rice grain.

Flattened Rice – Health Benefits

They are Lactose free, heart healthy and fat free.

  • Since Poha are gluten free, it can be consumed by those allergic to wheat products.
  • You get iron, vitamin B, carbohydrates and proteins from this mix.
  • You get carbs from Poha and vegetables, a little bit of protein from peas and plenty of minerals and vitamins.
  • It will keep you supplied with energy and it will stave off hunger cravings.
  • You can eat it with a cup of curds and you will get more calcium and proteins to keep you fully fortified.
  • Poha is tasty and easy to digest, making it a perfect “meal” for those whose digestion is slightly impaired.
  • A remarkable home remedy option when a person is down with an upset tummy or fever is to immerse some rice flakes in a bowl containing cold water, then is flavored with salt, sugar, lime juice and a pinch of black pepper.
  • It is a good source of instant energy as it is rice based.
  • Rice which is used for poha manufacture also provides the vitamin B1 and hence aids in stabilizing blood sugar.
  • Peanuts are usually added to poha preparation and peanuts are good source of antioxidants and protein, making poha heart healthy.

Flattened Rice

In a hurry for office ? No time for breakfast ?


It can be eaten raw by immersing it in plain water or milk, with salt and sugar to taste, or lightly fried in oil with nuts, raisins, cardamoms, and other spices. The lightly fried variety is a standard breakfast in Malwa region (surrounding Ujjain and Indore) of Madhya Pradesh. It can be reconstituted with hot water to make a porridge or paste, depending on the proportion of water added. In villages, particularly in Chhattisgarh, flattened rice is also eaten raw by mixing with jaggery.

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