White poha, also known as flattened rice or beaten rice, is a common ingredient in Indian cuisine, particularly in dishes like poha upma or kanda poha. It's made by parboiling paddy and then flattening the grains to produce flakes. White poha offers several health benefits:

1. Good Source of Carbohydrates: Poha is primarily composed of carbohydrates, which are the body's primary source of energy. It provides quick energy, making it a suitable option for breakfast or snacks.

2. Low in Calories: Poha is relatively low in calories, making it a good choice for those watching their calorie intake. It can be part of a balanced diet, especially when paired with protein-rich foods.

3. Gluten-Free: Poha is naturally gluten-free, making it suitable for individuals with gluten intolerance or celiac disease.

4. Easy to Digest: The flattened texture of poha makes it easy to digest, which is beneficial for people with digestive issues or those with sensitive stomachs.

5. Rich in Iron: Poha contains iron, a vital mineral that helps in the production of hemoglobin and prevents anemia. Adding ingredients rich in vitamin C, like lemon juice or tomatoes, can enhance iron absorption.

6. Low in Fat: Poha is naturally low in fat, particularly saturated fat, making it a heart-healthy option when prepared with minimal oil.

7. Provides Some Fiber: While not extremely high in fiber, poha does provide some dietary fiber, which aids in digestion and helps maintain bowel regularity.