Eating healthy and clean is a difficult task, especially when there are a plethora of options available around you. Most people find themselves dealing with the same difficult question every day when trying to lose weight – “what to eat and what not to eat”.
If you are also confused about it, then semolina or suji can be a good addition to your diet. Processed from rough, coarsely grounded whole wheat, suji is light and easily digestible, which makes it one of the healthiest grains. Suji has been a staple in the Indian kitchen for ages and the best part is that you can have suji in different ways. You can make dosa, upma, uttapam or dosa.
Nutritional value
High in protein and fiber, suji increases feeling of fullness between meals. It is also high in B vitamins like thiamine and folate. Apart from this, suji is a good source of iron and magnesium, which helps support red blood cell production, heart health, and blood sugar control.
56 grams of uncooked suji contains:
Calories: 198 calories
Carbs: 40 grams
Protein: 7 grams
Fat: less than 1 gram
Fiber: 7% of the Reference Daily Intake (RDI)
Folate: 36% of the RDI
Riboflavin: 29% of the RDI
Iron: 13% of the RDI
Magnesium: 8% of the RDI
Approximately three-quarters of calories in suji come from its carbohydrate content. The carbs help to fuel your tissues. Moreover, suji is naturally low in fat, and each serving contains approximately one-half of afatgram.
Semolina or suji for weight loss
Packed with nutrients, suji is highly recommended for those trying to lose weight. According to the United States Department of Agriculture (USDA) data, 100 – gram of unenriched semolina contains only about 360 calories and zero cholesterol. It keeps you full for a longer time and prevents weight gain.
Suji is rich in protein and having protein-rich food when on a weight-loss mission is essential. As per a review of 24 studies, eating a high protein diet helps a person to lose 0. 79 kg more weight as compared to those who had a low protein diet. Increasing protein in your diet also preserve muscle mass during weight loss and increase fat loss.
You can choose to have a dish made of suji but add a lot of fiber-rich vegetables and have it along with proteins.
Other benefits
Good for heart:A fiber-rich diet also reduces the risk of developing heart diseases. Fiber also improves heart healthy by lowering LDL (bad) cholesterol, blood pressure, and inflammation.
Controls blood sugar level:Due to high levels of magnesium and dietary fiber, suji may improve the blood sugar level . Fiber decreases the absorption of carbs into your bloodstream and helps control blood sugar spikes after a meal.
Good for digestive health:Dietary fiber is also good for the digestive system. It stimulates the growth of gut-friendly bacteria.
The bottom line
It is true that suji is a good source of nutrients, but before adding it in your diet you should consider a few things. Semolina is high in gluten, which can be harmful to people suffering from celiac disease or gluten sensitivity. About 0.5 – 13 percent of the entire population have non-celiac gluten sensitivity ( NCGS) or celiac disease. Those suffering from celiac disease should avoid foods containing gluten. Apart from this, suji can be harmful to people allergic to wheat.
Be careful while buying suji or semolina form the market. Sometimes it is packed with refined flour, which doesn’t contain much fiber or is not made from whole wheat. So, read the label carefully and pick up only high fiber suji.
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