Flattened rice or aval has always been one of the most favourite food in Kerala households. A plate of aval nanachatu (softened aval) or aval vilayichatu (roasted aval) accompanied by ripe bananas are just perfect for anytime. Flattened rice is more nutritious than rice as such.

Here are the nutritional benefits of aval:

- The fibre-rich flattened rice effectively prevents several lifestyle diseases. Diabetic people can include aval in their daily diet as it promotes a slower release of sugar into the bloodstream.

- It is a perfect breakfast dish for those who are on a special diet. It prevents constipation.

- Flattened rice is a rich source of Vitamins A, B1, B2, B3, B6, iron, calcium, phosphorus, zinc, copper, magnesium and manganese.

- Aval decreases the chance of breast cancer in women.

- Wheat aval efficiently controls cholesterol thereby protecting the heart.

- The fibre in wheat aval keeps a check on your hunger pangs. As it has fewer calories than other grains, it is ideal for weight loss as well.

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