Is Suji Good For Weight Loss?

Is Suji Good For Weight Loss?

Suji, or semolina or rava, is a staple ingredient in kitchens across India like besan. From quickly preparing halwa, upma, dosa, to even dhokla, this versatile ingredient can be used to whip up delicious dishes in a matter of minutes. With suji in the pantry, your breakfast, lunch, or snack can be effortlessly sorted, offering a convenient solution during busy times. It’s essential to note that semolina is made from coarsely ground durum wheat. Since suji can be used to make a variety of dishes, individuals on a diet often wonder whether it’s a weight-loss friendly ingredient or not. Let’s find out:


When hunger strikes and you need instant energy, all you need is some suji to make mouth-watering dishes like halwa, upma, dosa, dhokla, etc., and feel satiated instantly. Semolina is derived from the coarse grinding of durum wheat, and during the processing, it undergoes some refinement, leading to a reduction in fiber and other nutrients. The glycemic index of suji is medium (somewhere between 60 and 66), which means it would moderately impact blood sugar levels. Talking about calories, there’s roughly 360 calories in 100 gm of rava, which is quite high if you are trying to cut calories to lose weight. Also read: “Is Sabudana Good For Weight Loss?”

There’s another factor, the nutrient in suji is mainly carbs along with a bit of fiber, B vitamins, and a few other minerals. Experts recommend cutting down carbs and increase other nutrients while trying to lose weight. Also read: “Is ABC Juice Good For Weight Loss?”

Considering all the above factors, suji is not a bad food, but when trying to lose weight, where we are trying to create a calorie deficit and eat nutrient-dense foods, suji may fall short. Also, there are a lot of dishes prepared with suji that are a complete no-no during the weight loss journey – halwa, ladoo, barfi to name a few. Using a lot of oil and indulging in deep-fried food made with suji can also derail your progress. Not to forget, portion control essential while relishing suji-based dishes keeping the high calorie count.

Summing up, suji can be part of a balanced diet when combined with other nutrient-dense foods like vegetables, lean proteins, and healthy fats. You need to consider the high calorie count of suji, so portion control is essential. Also, using less oil to cook dishes and avoiding sugary treats made out of this ingredient would help you in your weight management efforts. If you are looking for effective diet plans to lose weight, find them all on the Rati Beauty app.

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