White Avul-[வெள்ளை அவுல்]

White Aval (Flattened Rice) – Benefits, Nutrition & Uses

White Aval (Poha) is a light, easily digestible, and versatile food made by flattening dehusked rice. It is widely used in Indian households for making breakfast and snacks due to its quick cooking time and high nutritional value.

Nutritional Profile of White Aval (Per 100g)

Health Benefits of White Aval:

1. Quick & Easily Digestible

• White Aval is light on the stomach and gets digested quickly.
• Helps in relieving acidity and digestive discomfort.

2. Instant Energy Booster

• High in complex carbohydrates, providing instant energy.
• A great pre/post-workout meal for athletes and fitness enthusiasts.
• Helps in reducing fatigue and maintaining stamina.

3. Good for Weight Management

• Can be paired with vegetables, nuts, and proteins to make a balanced meal.
• White Aval Upma or Poha is a healthy alternative to fried snacks.

4. Heart-Healthy & Cholesterol-Free

• Contains no cholesterol, making it heart-friendly.
• When cooked with healthy ingredients like nuts and veggies, it supports cardiovascular health.
• A good alternative to oily and processed breakfast options.

5. Rich in Iron – Prevents Anemia

• White Aval is naturally rich in iron, which helps prevent anemia.
• Adding a squeeze of lemon (Vitamin C) enhances iron absorption in the body.
• Especially beneficial for pregnant women and growing children.

6. Regulates Blood Sugar (Diabetic-Friendly When Eaten Right)

• It has a moderate glycemic index, meaning it releases glucose steadily into the bloodstream.
• Combining it with protein and fiber-rich ingredients (like peanuts, sprouts, or vegetables) makes it diabetes-friendly.

7. Strengthens Gut Health

• The fermented form of Aval (Aval Kanji or Porridge) is great for gut-friendly probiotics.
• Helps in maintaining good digestion and preventing bloating.

8. Hydrating & Cooling Effect

• When soaked in buttermilk or coconut water, White Aval provides a cooling effect on the body.
• Perfect for summer diets and hydration.

Best Ways to Consume White Aval

1. Aval Upma (Savory Poha)

• A traditional South Indian breakfast made by sautéing soaked Aval with onions, chilies, curry leaves, and vegetables.

2. Sweet Aval (Jaggery Poha)

• Flattened rice mixed with jaggery, coconut, cardamom, and nuts for a nutritious sweet snack.

3. Aval Kanji (Fermented Rice Porridge)

• White Aval soaked overnight and mixed with buttermilk or coconut milk for a gut-friendly probiotic meal.

4. Aval Ladoo (Healthy Energy Balls)

• Ground Aval mixed with jaggery, ghee, and nuts to make iron-rich, instant energy ladoos.

5. Aval Dosa

• Soaked Aval blended with rice and urad dal to make soft, spongy dosas.

6. Aval Puttu

• A steamed dish made with Aval, coconut, jaggery, and cardamom, similar to Kerala’s traditional puttu.

7. Crispy Aval Mixture (Healthy Snack)

• Roasted Aval mixed with peanuts, roasted chana dal, curry leaves, and spices for a crispy, low-fat snack.