1.What are the benefits of Aval White | Flattened Rice? They are Lactose-free, heart healthy, and fat-free. Since Poha are gluten free, it can be consumed by those allergic to wheat products. You get iron, vitamin B, carbohydrates, and proteins from this mix. You get carbs from Poha and vegetables, a little bit of protein from peas, and plenty of minerals and vitamins. 2. Is Aval White | Flattened Rice good for health? Poha is a booster for your brain Beaten rice is rich in vitamin B, which can help you stay energized and improve one’s brain health. “Did you know? A bowl of cooked poha contains about 250 calories, and by adding vegetables, the dish packs a punch with its host of vitamins, minerals, and antioxidants.