Sanjeev Kapoor calls Poha unhealthy; is it really?:Is the Poha-Jalebi combo not good for health? Experts suggest healthier breakfast choices

Celebrity chef Sanjeev Kapoor recently sparked a food debate after calling Poha an unhealthy breakfast option during a podcast interview. Sanjeev Kapoor said Poha is more of a comfort food than a healthy meal. He explained that since Poha is mainly made from flattened rice, it is high in carbohydrates and may not provide enough protein or fiber. According to him, eating such carb-heavy food in the morning can cause sudden blood sugar and insulin spikes, making people feel hungry again soon after eating. His statement surprised many people, especially in Madhya Pradesh cities like Indore, Bhopal where Poha-Jalebi is one of the most loved breakfast combinations and a part of their local food culture. So, is Poha really unhealthy? Today, let’s understand the truth behind this popular breakfast debate. Grace Abraham, Senior Dietitian, SPARSH Hospital, Bangalore, has spoken to Bhaskar English and explained- Is Poha really unhealthy, or does it depend on how it’s prepared? Poha is not inherently unhealthy; its nutritional value largely depends on the ingredients and cooking method used. A healthier version of poha includes vegetables, peanuts, curry leaves, and minimal oil, which improves fiber, protein, and satiety. Portion control and balanced preparation are the key factors that determine whether poha is healthy or unhealthy. Why did Sanjeev Kapoor call Poha an unhealthy breakfast option? Celebrity chef Sanjeev Kapoor reportedly highlighted that poha can become unhealthy when prepared with refined ingredients, excessive oil, and low protein content. Nutrition-wise, plain poha is mainly carbohydrate-based and may not keep people full for long, especially if eaten without protein or fiber. Let’s know the nutritional value of 1 cup (100g) Poha- Many street-style versions are high in calories but low in nutritional balance. Experts believe the concern is less about poha itself and more about modern preparation styles that compromise its nutritional quality. Is the famous Poha-Jalebi combination harmful for health and can lead to weight gain? The poha-jalebi combination is tasty and culturally popular, but it is not ideal for regular consumption, especially for people trying to lose weight. Notably, Poha already provides carbohydrates, while jalebi, which is completely sugary dish adds refined sugar and deep-fried calories, creating a high glycemic load meal. This combination may lead to rapid blood sugar spikes, increased cravings, and excess calorie intake. Occasionally enjoying it is fine for healthy individuals, but frequent consumption can contribute to weight gain and poor metabolic health. Pairing poha with curd, sprouts, or eggs is a healthier alternative. If not Poha, what are the healthiest Indian breakfast alternatives? Healthy Indian breakfast options should ideally contain a balance of protein, fiber, and healthy carbohydrates. Good alternatives include- The healthiest breakfast is one that keeps energy stable and supports satiety for longer hours. Is Dahi Chuda healthier than Poha for breakfast? Dahi chuda or Dahi Chura can be considered healthier than plain poha because it combines carbohydrates with protein and probiotics from curd. The curd improves gut health, supports digestion, and slows down sugar absorption, making the meal more balanced. Chuda also tends to be less oily than commercially prepared poha. However, nutritional quality depends on portion size and added ingredients. Adding fruits, nuts, or seeds can enhance its value further. For people looking for a cooling, light, and gut-friendly breakfast, this is often a better option than oily poha. What are the common mistakes people make while preparing Poha? Expert says that one common mistake is using too much oil, potatoes, or fried toppings like sev, which increases calorie content significantly. Many people also prepare poha without enough vegetables or protein, making it nutritionally incomplete. Another issue is overeating because poha feels light but can still contribute excess carbohydrates in large portions. Adding sugar or pairing it with sweet beverages further raises blood sugar levels. Washing poha excessively can also reduce texture and nutrients. A healthier preparation includes vegetables, peanuts, sprouts, and moderate oil for better balance and satiety. Is Poha bad for diabetics or people trying to lose weight? Who should avoid it? Poha is not completely bad for diabetics or weight-loss diets, but portion control and preparation style matter greatly. Since poha is a refined carbohydrate with a moderate glycemic index, eating large portions may raise blood sugar levels quickly. Diabetics should combine it with protein-rich foods like sprouts, peanuts, curd, or boiled eggs to slow glucose absorption. People trying to lose weight should avoid oily or sweetened versions. Those with uncontrolled diabetes, insulin resistance, or sedentary lifestyles should consume poha cautiously and avoid pairing it with sugary foods like jalebi.
So, no food is completely unhealthy or healthy on its own. The nutritional value of Poha depends on how it is prepared, the ingredients used, and the portion size.