Poha with milk tea is a classic breakfast combo in Indian households. But it may not be the best for your blood sugar levels. Poha is made with rice flakes which are high in carbohydrates. Taken with tea (also heavy in carbs due to free sugars), it can spike up your sugar levels, which drop subsequently as the body secretes more insulin to bring the levels back in range.
How to optimise the meal to maintain glucose levels
• Try to avoid pairing your tea with poha, or skip the sugar in your tea if you must have it with poha.
• You may add some veggies to your poha to reduce the glycaemic load.
• Consider pairing your meal with a source of protein, like peanuts, and add some vegetables. You can also add a side of paneer/tofu/soy chunks or granules for the extra protein.
• Remember to follow the food flow of fibre > protein > complex carbs for a more balanced and sustained energy release from your meals.
Additionally, white rice flakes have a higher glycemic index (GI) because their bran layer is removed when processed. On the other hand, brown rice flakes have a lower GI in comparison as they retain the bran and other associated nutrients. So, you can replace the commonly used white rice poha with brown rice poha as it might benefit your overall glucose levels. Follow this and other suggestions to enjoy your poha and milk tea meal better.
