Suji, or semolina, is one of the best healthy grains known to Indians. It is used in a number of Indian dishes, but south Indians use it extensively in their breakfast dishes and even desserts. Dosa and upma are two of the most loved south Indian dishes that are made from semolina or suji, and when it comes to desserts, the rava kesari or suji ka halwa or sheera is also very popular. Suji is made from rough, coarsely ground whole wheat, and hence, is healthier than our refine wheat preparations. Dishes made from suji are delicious too, as the grain gives the dishes a lovely and unique texture. It's light on the stomach, as it is easily digestible, and hence, suji preparations are great to be consumed as mid-meal snacks. If you are on a diet and looking to replace your all-purpose flour with a healthier alternative, then suji may be a great pick. It may even help you lose weight, if used in the proper manner and can be easily incorporated in your daily diet.
Semolina is quite a versatile food grain that can be used in a number of dishes from pancakes to cakes and is also frequently used in pastas and porridges. It has a number of health benefits as well.
Here are health benefits of consuming semolina or suji:
1. Boosts energy: The healthy carbohydrates in durum wheat or whole wheat are good for boosting energy.
Also Read: 7 Signs You Are Not Consuming Enough Carbohydrates
Suji preparations are great to be consumed as mid-meal snacks.
2. Rich in iron: Semolina is rich in iron and can help you prevent its deficiency. Consuming iron-rich foods help in improving blood circulation as well. According to the USDA, a 100-gram of semolina contains 1.23 mg or iron.
3. Boosts bone health: The presence of calcium makes semolina flour great for boosting bone health. According to the USDA data, a 100-gram of unenriched suji flour contains 17 mg of calcium.
4. Maintain health of nervous system: Semolina may also help in maintaining a healthy nervous system. It is because of the presence of magnesium, zinc and phosphorus, which are present in the amounts of 47 mg, 1.05 mg and 136 mg per 100 gm of semolina, respectively, according to the USDA data.
5. Contains no cholesterol: Semolina contains zero cholesterol, according to the USDA nutrition facts. This makes it a healthy grain that can be safely consumed frequently.
Also Read: 9 Effective Ways to Lower Bad Cholesterol and Boost Good Cholesterol
Semolina Nutirion:
| Amount Per 100 grams | |||
|---|---|---|---|
| Calories 360 | |||
| % Daily Value | |||
| Total Fat 1.1 g | 1% | ||
| Saturated fat 0.2 g | 1% | ||
| Polyunsaturated fat 0.4 g | |||
| Monounsaturated fat 0.1 g | |||
| Cholesterol 0 mg | 0% | ||
| Sodium 1 mg | 0% | ||
| Potassium 186 mg | 5% | ||
| Total Carbohydrate 73 g | 24% | ||
| Dietary fiber 3.9 g | 15% | ||
| Protein 13 g | 26% | ||
| Vitamin A | 0% | ||
| Calcium | 1% | ||
| Vitamin D | 0% | ||
| Cobalamin | 0% | ||
| Vitamin C | 0% | ||
| Iron | 6% | ||
| Vitamin B-6 | 5% | ||
| Magnesium | 11% | ||
Source: USDA
Side Effects of Semolina (Suji):
As we know that semolina, or suji, is good for our health; however, not a lot of people know about its side effects. Side effects of semolina, or suji, are not many though but some of them include wheat allergy. People with wheat allergy should avoid consuming food items prepared using semolina. Allergic reactions include hives, nausea, sneezing, runny nose, stomach cramps, vomiting or even asthma.
People with celiac disease should also avoid eating semolina. They may experience severe stomach pain, diarrhoea, bloating or even constipation. Moreover, continuous consumption of semolina by people with celiac disease may damage their small intestines and may lead to serious digestion woes.
Additionally, people with gluten sensitivity should steer clear of semolina as its gluten content may also cause troubles. The side effects are more or less similar to the ones mentioned above but may vary. Joint pain and headaches are also some common side effects.
Semolina For Weight Loss
According to the USDA data, a 100-gram of unenriched semolina contains just about 360 calories and zero cholesterol. If you wish to use semolina in order to lose weight quickly, clinical nutritionist, Dr. Rupali Dutta, suggests that one should be conscious about which type or suji or semolina flour they are picking up from the market. This is because the suji they pick may have been made from refined flour, which doesn't have much fibre in it, or it may be made from whole wheat, which is healthier. So, make sure you make the right choice and pick up only high fibre suji. Dr. Dutta also suggests consuming suji along with either a protein source like milk or pairing it with fibrous foods like vegetables. So, if you are fond of eating dishes made from suji, then add lots of protein-rich and high-fibre foods to it like sprouts and black chana.
Also Read: Oatmeal For Weight Loss: 5 Nutritious Oatmeal Recipes To Shed Those Extra Kilos
In conclusion, semolina may help you in weight loss, if you prepare healthy snacks from it and pair it with protein-rich and fibre-rich foods. However, one must remember that weight loss is a sum total of a healthy diet and physical activities.
Semolina (Suji) Recipes For Weight Loss:
Rawa Upma Recipe:
Who says that you cannot have delicious food while losing weight?! Here's a delicious south Indian breakfast dish made with semolina, crunchy vegetables and topped with some grated coconut. Yu can add any vegetable of your choice. Pair with a piping hot cup of chai or filter coffee. Click here for the recipe.
Suji Upma for weight loss
Suji Dhokla Recipe:
Who doesn't like dhokla, right? Dhokla is a delicious snack that you can have it at any time of the day. It's a go-to breakfast and evening snack that goes well with a cup of chai. Try this recipe at home and impress your friends and family with your culinary skills. Click here for the recipe.
Suji Dhokla for weight loss
Baked Karanji Recipe:
Whole wheat and semolina dough parcels stuffed with almonds and raisins. Baked and dipped in honey – this recipe is super hit among people who are watching their weight. Click here for the recipe.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.