What is Ponk and Why Should You Eat it During Winters?

What is Ponk and Why Should You Eat it During Winters 1 34 11zon

Ponk or Paunk is an Indian snack made with tender roasted sorghum grains and a few more ingredients such as Sev and lemon juice. It is a speciality of Surat, a city in Gujarat and is extremely popular as a winter snack in Gujarat, Maharashtra and a few other states in India. 

As a warm winter snack, Ponk is usually eaten in the months from November to February. It is made from freshly harvested sorghum grains, which is an Indian gluten-free grain with numerous health benefits to offer. 

Nutrients Found in Ponk

Ponk is a rich source of protein, which is extremely important for building muscles and regenerating cells in the body. Tender sorghum is also packed with essential vitamins, minerals and antioxidants. It is a rich source of calcium, copper, zinc, iron, magnesium, phosphorus, potassium, vitamin B1, B2, B5 and B6. 

Benefits of Eating Ponk in Winters

  • Rich in Fibre:

Ponk is packed with dietary fibre. Therefore, it helps to strengthen the gut and facilitate digestion in the body. As it is rich in fibres, Ponk not only helps to alleviate stomach ache, bloating, flatulence, etc but also to manage obesity and diabetes. 

  • Regulates Insulin Levels

Ponk is a complex carbohydrate and can be digested slowly. It does not spike blood sugar levels and is ideal for people with diabetes. Ponk is also effective in regulating blood sugar levels and improves insulin sensitivity in the body.

  • Lowers Cholesterol Levels

Ponk is highly effective in reducing bad cholesterol in the body. It is, therefore, one of the best snacks for people with heart diseases, high blood pressure and high cholesterol levels.

  • Safe for People with Celiac Disease

People with celiac disease have gluten intolerance. Ponk is made from sorghum, a gluten-free grain, making it a safe and healthy option for people who have gluten sensitivity.  

  • Rich in Antioxidants

Oxidative stress can lead to many diseases in the body, such as diabetes, cardiovascular diseases, cancer, etc. Ponk is rich in antioxidants and, therefore, helps to fight oxidative stress and eliminate free radical damage in the body.

  • Aids in Weight Loss

Ponk is rich in dietary fibres and helps to facilitate metabolic activities in the body. Hence, it is highly beneficial in reducing excess weight in the body. 

How To Make Ponk Dishes

Ponk Bhel: With just a few minutes’ work, you may have a delicious evening snack by combining freshly sliced vegetables with some seasonings. 

All you need is some lemon juice, onions, tomatoes, green chilli, chat masala, black pepper, and some delicious chutneys. Combine all of this with your roasted ponk and sprinkle fresh coriander leaves on top. 

Ponk Chilla:  Ponk chilla is one of the easiest dishes to prepare at the same time the most nutritious and tastiest. All you have to do is blend some rice flour and ponk flour. 

Mix your batter with some veggies and spices, then pour it onto the tawa with a generous amount of butter or ghee. Before using your Ponk grains for cooking, make sure they are soft, green in colour, and free of pests.


Ponk or Paunk offers many health benefits to the body. Eating this snack during the winters can help the body replenish essential vitamins, minerals and other nutrients. As sorghum is a gluten-free grain, it also provides a safe option for people who have gluten sensitivity. It is highly beneficial for people with diabetes and heart diseases. 


What is Ponk made up of?

Ponk or Paunk is a Gujarati snack made from tender roasted sorghum grains mixed with other products such as sev.

What are the benefits of Ponk food?

The fibre in ponk helps in the slow release of sugar in the blood and also helps control cholesterol levels. Ponk is gluten-free, an attractive alternative for wheat allergy sufferers. It also is packed with a few minerals like iron, magnesium, phosphorus and zinc.

Is Ponk good for losing weight?

Yes, this recipe is good for weight loss.

What is Ponk millet?

During a brief period in the winter months, the jowar or white millet grain is very tender and juicy. At this stage, it is called ponk. 


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Dr Sunanda Ranade

Sunanda Ranade is Vice-Chairman of the International Academy of Ayurved, Pune, India, and an expert Ayurvedic gynecologist and nutritionist. She has been working in this field for the last 47 years. Dr. Sunanda Ranade holds a Doctorate in Ayurveda. She is also the author of several books on Ayurveda and Yoga, which have been published in Marathi, English, Spanish, and Portuguese.


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