Is Poha an unhealthy breakfast option? Sanjeev Kapoor says yes

Chef Sanjeev Kapoor recently spoke about why poha - despite being one of India's most popular comfort breakfasts - may come with certain nutritional concerns.

Is poha a common breakfast at your home? For many Indians, it is almost a weekly staple — light, comforting and quick to make. In some households, it is even paired with crispy jalebis for that perfect sweet-savoury combination.

Celebrity chef Sanjeev Kapoor doesn't approve of it as a healthy breakfast though. Speaking with Smita Prakash on the ANI podcast, the Padma Shri awardee shared his views on the popular breakfast dish and said that it may not be as healthy as many people assume.

During the podcast, the chef casually busted some food myths and also served some spicy takes on “underrated food cities”, “overrated street food” and much more. During the discussion, Prakash quipped about how, according to her, “poha is overrated.”

Taking it further, Kapoor explained how poha is more like a comfort food for Indians. “Poha is a comfort food but yeh sab dekhne walon ke liye hai, yeh koi healthy nahi hai. Agar aapka rice kharab tha, toh poha usse aur zyada kharab tha.” (For all the viewers, poha is not healthy at all. If rice is considered unhealthy, poha is even worse.)

That opinion may come as a surprise to many Indians, especially in cities like Indore where poha-jalebi is almost an emotion. But according to the chef, one should avoid it. There, there. We can hear the hearts break.

He further divulged that poha may lead to insulin spikes early in the morning as well.

The poha debate

Essentially, poha is made with flattened rice, typically tempered with mustard seeds, curry leaves, onions, peanuts and some spices. However, every home has its own style and version of preparing it.

Some add more vegetables, some like it with a bit of lemon squeezed over it, and some have it in a more indulgent manner — sprinkled with sev or crunchy mixture.

Now, for the health angle, it largely depends on how it is prepared and portioned. Part of it's popularity comes from the fact that it is light on the stomach, comforting and quick to prepare, making it an easy breakfast choice for busy mornings. When cooked with vegetables, peanuts and minimal oil, it can also offer a decent mix of carbohydrates, fibre and healthy fats.

Now, a common mistake Indians make is overloading on refined carbs and under-consuming protein.

Meanwhile poha is primarily carbohydrate-heavy and relatively low in protein on its own, which means it may not keep everyone full for long or provide sustained energy. If consumed regularly, without properly-balanced nutrients, it may contribute to quicker insulin spikes, especially when paired with sugary items like jalebi.

It's often suggested to pair it with protein-rich additions like sprouts or paneer, soy chunks, to make the meal more balanced. Excessive use of sev, sugar or fried toppings can also reduce its overall nutritional value.

At the end of the day, poha may not need to be cancelled from the breakfast table entirely. Like most comfort foods, the key lies in balance, moderation and what you pair it with.

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