Home Weight Loss Is Upma Good for Weight Loss? Let’s dig in

Is Upma Good for Weight Loss? Let’s dig in

Is Upma Good for Weight Loss? Let’s dig in

Upma is a preferred breakfast preparation that originated in South India. It’s lower in calories than traditional Indian breakfast dishes corresponding to puri bhaji, paratha, or dosa, making it a great food if you happen to are aiming to drop some pounds. A serving of upma provides around 150-200 calories. Semolina, the most important ingredient in upma, is a superb fibre source with high satiety. As well as, upma is flexible because it comprises vegetables that provide additional fibre, vitamins, and minerals, making it a more nutritious and filling meal.

Breakfast is a vital meal, especially when attempting to drop some pounds. Nevertheless, selecting a healthy breakfast might be difficult. With several options available, one may find it difficult to come to a decision what to eat. And that is where upma involves the rescue.

Upma is one of the crucial available breakfast selections throughout India. Upma can also be often called Uppittu. Aside from semolina, one also can use cracked wheat, ragi, rice flour, quinoa, or oats to arrange upma. 

Now, the query is, does upma help with weight reduction? Does it work? This text will help find a solution.

Upma and Weight Loss: The Connection 

Probably the most useful a part of consuming upma for breakfast is that it keeps you lively throughout the day. It’s primarily because vegetable upma has fibre-rich, nutritious vegetables. As well as, iron is abundant in upma. Consuming upma is an easy approach to providing your body with iron, an important mineral for health.

Upma comprises fibre, vitamins, and good fats. It’s a nutritious dish that supports a balanced weight loss program. Upma is a wonderful option for a weight-loss meal since it digests slowly and makes you are feeling full. It may possibly be a large assist in your weight-loss efforts. 

Different Kinds of Upma

Cracked Wheat Upma

This healthy and nutritious breakfast option is comprised of cracked wheat, which might aid in weight reduction for a couple of reasons. First, it’s a high-fibre food. It comprises soluble and insoluble fibre, which helps regulate digestion and promote feelings of fullness.

Wheat upma is low-fat when prepared with minimal oil. Subsequently, reducing their calorie intake and shedding weight is a superb option. Wheat upma can also be a superb protein source. Consequently, it could possibly help construct and repair muscles.

Finally, wheat upma, prepared with vegetables like carrots, peas, and onions, provides essential nutrients like vitamins, minerals, and antioxidants.

Suji/semolina Upma

Semolina, also often called suji or rava, comprises an abundant amount of minerals, a lot of that are useful to us. It aids within the production of proteins as well. It aids the synthesis of DNA and RNA and the metabolism of amino acids. Selenium, an antioxidant that guards against the oxidation of DNA cells, is abundant in semolina. Hence, it reduces the danger of several diseases. As well as, semolina includes protein. Subsequently, incorporating it into your weight loss program helps you drop some pounds.

Nutritionists advise upma for weight reduction because, although being high in carbohydrates, suji has no cholesterol, making it suitable for normal consumption. Moreover, veggies added to upma are a fantastic source of fibre. Consequently, upma aids in weight reduction.

Ragi Upma

Ragi is often called a wonder grain for losing kilos. Iron, calcium, and dietary fibre are abundant in ragi upma. Studies show ragi is high in fibre. Since ragi comprises lots of fibre, it keeps you full and prevents you from having cravings. By doing this, you possibly can drop some pounds. 

Tryptophan, a selected class of amino acids present in ragi, aids in weight reduction. You’re feeling less hungry because tryptophan suppresses your appetite.

Oats Upma

One in every of the world’s healthiest grains is oats. In accordance with research, oats are a wonderful alternative for weight reduction. It stimulates satiety hormones causing you to devour fewer calories, which can lower your risk of obesity. For people seeking to drop some pounds, oats upma is a wonderful option. It’s high in protein, filled with soluble fibre, essential vitamins and minerals, and low in fat.

Dalia Upma 

Dalia has a low-calorie count, a low GI, and a high protein and fibre content, making it a wonderful alternative for weight reduction. For those attempting to scale back processed grain consumption, dalia is a unbelievable option. It also fills you up for longer and is taken into account a wonderful weight-loss dinner option.

Quinoa Upma

It comprises carbohydrates, magnesium, and protein, which incorporates all nine essential amino acids. Your risk of diabetes and heart disease decreases due to fibre content in quinoa. As well as, it could possibly reduce cholesterol and blood sugar levels. Research suggests antioxidants included in quinoa can protect your heart and other organs from damage. Investigations show quinoa is a superb source of dietary fibre. Its fibre keeps you full for a really long period. Subsequently, it is right for many who are watching their weight.


Upma comprised of cracked wheat, semolina, ragi, oats, dalia, and quinoa are all high in fibre, low in fat, and contain essential nutrients. Moreover, they promote feelings of fullness and reduce the danger of several diseases.

Healthy Weight-loss-friendly Upma Recipes 

Semolina/sooji Upma

Servings: 2

Total time: quarter-hour 


  • Semolina (sooji): ½ cup
  • Ginger (finely chopped): ½ inch 
  • Onion (finely chopped): 1 
  • Green chilli (finely chopped): 1 
  • Black mustard seed: 1 tsp 
  • Curry leaves: 4-5
  • Oil: 2 tsp
  • Salt: to taste
  • Lemon juice: 1 tsp
  • Coriander leaves

Approach to Preparation

  1. In a hot pan, dry roast suji over medium flame until light brown in color
  2. Heat some oil in a pan. Then, add mustard seeds and curry leaves.
  3. Add the onions and cook until transparent. Next, add the ginger and cook for two minutes. Then, add the salt and ½ cup of water. Then, bring the mixture to a boil and steadily add sooji.
  4. Stir it consistently to avoid lumps.
  5. Cover and cook for a couple of minutes. Add lemon juice and blend well.
  6. Add coriander leaves and serve hot.

2. Oats Upma

Servings: 4

Total time: 20 minutes 


  • Oats: 1 cup
  • Oil: 2 tsp
  • Onion: 1 (chopped)
  • Tomato: 1 (chopped)
  • Curry leaves: 6-8 
  • Ginger (finely chopped): 1/2 inch 
  • Green chilli (finely chopped): 1 
  • Mustard seeds: ½ tsp
  • Salt: to taste
  • Cumin seeds: ½ tsp
  • Water: 3 cups
  • Lime juice: 1 tsp
  • Mixed vegetables (beans, peas, carrots, cauliflower): 1 cup (chopped)
  • Coriander leaves finely chopped: 1 tbsp

Approach to Preparation

  1. Dry roast oats for two minutes in a hot pan. 
  2. Now remove it from the pan and set it on a dry, clean plate
  3. Heat oil and add mustard and cumin seeds.
  4. Next, add ginger, green chillies, and curry leaves to the pan. Add the chopped vegetables and cook for 3 to 4 minutes over medium-low heat.
  5. Add water and salt, and convey it to a boil.
  6. Add roasted oats, stirring constantly.
  7. Cover and cook until the oats have absorbed all of the liquid. It’ll take three to 5 minutes.
  8. Add some lemon juice and a few finely chopped coriander and blend well.
  9. Serve warm.

Risks of Overconsumption

It is best to avoid the consumption of semolina if you will have gluten intolerance or Celiac disease, as it might cause bloating, constipation, or other unpleasant uncomfortable side effects. Likewise, one mustn’t devour it if one is aware of any allergic reactions brought on by it because it’d cause several health issues.

Foods to Pair with Upma to Make it Healthier

  1. A creamy and flavorful chutney comprised of coconut, green chillies, ginger, and other spices. It pairs well with upma and adds healthy fats to the meal.
  2. Sambar is a preferred vegetable and lentil stew wealthy in protein and fibre. Pair it with Upma so as to add some texture and nutrition to the meal.
  3. Pair it with Raita. Raita is a refreshing yoghurt-based side dish, and you possibly can make it with cucumbers, onions, and spices. Adding protein and probiotics to your healthy plate is a fantastic way. Also, it is right in summer because the coolness of the raita balances out the warmth of the upma.
  4. An easy and refreshing salad made with chopped tomatoes, onions, cucumber, salt, pepper and lemon adds some crunch and freshness to the meal. As well as, a salad is a powerhouse of vitamins and minerals.
  5. You may roast vegetables like carrots, zucchini, bell peppers, and eggplant within the oven with olive oil, salt, and pepper. Also, that is a fantastic technique to break the monotony and add a touch of fusion to a daily staple. The roasted vegetables add some sweetness and smokiness to the flavours of the upma.


You may add some healthy and flavorful food options to pair with upma. These options include coconut chutney, sambar, raita, salad, and roasted vegetables. Adding these dishes to upma can add texture, nutrition, and variety to the meal.

HealthifyMe Suggestion

Upma digests steadily and makes you are feeling full. So if you happen to like a snacky dinner, upma is a unbelievable alternative. As well as, your weight reduction efforts may profit significantly from it. Mix upma with curd and salad, and you will have an modern dinner combination. 

The Final Word

Upma might be a wonderful addition to a weight-loss weight loss program for several reasons. It comprises semolina, which is an entire grain that’s wealthy in fibre and protein. They keep you fuller for prolonged periods, reducing your overall calorie intake. Some upma preparations contain vegetables corresponding to onions, tomatoes, and peas, which offer essential vitamins and minerals. Lastly, you possibly can make upma with wheat, oats, and quinoa, making it easy to incorporate in your weight loss program recurrently. Nevertheless, it’s crucial to keep in mind that portion control is significant for weight reduction. Subsequently, be mindful of your serving sizes when consuming upma.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to exchange medical advice from professionals. For further information, please contact our certified nutritionists Here.

Regularly Asked Questions (FAQs)

Q. What’s upma?

A. Upma is an Indian breakfast meal hottest in Kerala, Telangana, Karnataka, Andhra Pradesh, Tamil Nadu, and Maharashtra. It’s a thick porridge comprised of dry-roasted semolina. Nevertheless, depending on individual preferences, one uses oats, wheat, quinoa and a number of other other ingredients to make the upma of their alternative.

Q. Is upma good for weight reduction?

A.Upma is a wonderful alternative for weight reduction since it digests slowly and helps you are feeling full. It’s a nutrient dense food that comprises vitamins and minerals.. 

Q. What number of calories are in a serving of upma?

A. Upma is a wonderful breakfast option. It only has 86 calories per 100 grams. One serving of upma provides 185 calories. 

Q. What are the health advantages of upma?

A. Upma is a nutritious option for all age groups since it comprises proteins, carbohydrates, vitamins, minerals, zinc, phosphorus, and iron. Upma keeps you fuller for a very long time. As well as, the nutrients in upma maintain and improve the condition of your kidneys, heart, bones, and immune system. 

Q. Can upma be a part of a healthy weight loss program for weight reduction?

A. Yes, eating upma helps you drop some pounds. It’s also possible to select healthy options like ragi, quinoa, dalia, or oats upma. It has a delicious flavour, is low in calories, and provides you energy. It’s suitable for all age groups.

Q. What are some healthy ways to arrange upma?

A. One could make upma in some ways. Using less oil and adding more vegetables make upma more healthy. Oats, rava, ragi, and quinoa are popular ingredients for healthier versions of upma. Also, one can pack more nutrients if one garnishes it with nuts and seeds. 

Q. Are there any downsides to eating upma for weight reduction?

A. Upma is a wonderful alternative for weight-watchers. It’s tasty, low in calories, and provides energy. Eating upma has no antagonistic consequences. Nevertheless, portion control ought to be monitored for weight reduction.

Q. Is upma a superb breakfast option for weight reduction?

A. Definitely, upma is considered one of the healthiest options for breakfast. Your go-to breakfast option for weight reduction might be upma. Upma comprises fibre, vitamins, and good fats. Semolina is used to make upma, and it’s high in iron. It’s a nutritious dish that supports a balanced weight loss program. 

Q. How often can I eat upma while attempting to drop some pounds?

A. Upma is healthy and delicious. You may eat it every morning for breakfast. Upma is usually a breakfast preparation. Nevertheless, you can even serve it as a small meal or snack. It’s also possible to have upma for dinner. Nevertheless, restrict the portion if you happen to are attempting to scale back your carb intake. 

Q. What are another healthy breakfast options for weight reduction besides upma?

A. Other delicious breakfast options for shedding weight include beetroot dosa, vegetable dalia, besan chilla with green chutney, vegetable poha, paneer bhurji, egg bhurji, oatmeal, and oat poha.

Research Sources

1. Shobana S, Krishnaswamy K, Sudha V, Malleshi NG, Anjana RM, Palaniappan L, Mohan V. Finger millet (Ragi, Eleusine coracana L.): a review of its dietary properties, processing, and plausible health advantages. Adv Food Nutr Res. 2013;69:1-39. doi: 10.1016/B978-0-12-410540-9.00001-6. PMID: 23522794.


2. Li X, Cai X, Ma X, Jing L, Gu J, Bao L, Li J, Xu M, Zhang Z, Li Y. Short- and Long-Term Effects of Wholegrain Oat Intake on Weight Management and Glucolipid Metabolism in Chubby Type-2 Diabetics: A Randomised Control Trial. Nutrients. 2016 Sep 7;8(9):549. doi: 10.3390/nu8090549. PMID: 27618090; PMCID: PMC5037534.


3. Angeli V, Miguel Silva P, Crispim Massuela D, Khan MW, Hamar A, Khajehei F, Graeff-Hönninger S, Piatti C. Quinoa (Chenopodium quinoa Willd.): An Overview of the Potentials of the “Golden Grain” and Socio-Economic and Environmental Points of Its Cultivation and Marketisation. Foods. 2020 Feb 19;9(2):216. DOI: 10.3390/foods9020216. PMID: 32092899; PMCID: PMC7074363.


4. Repo-Carrasco-Valencia, Ritva & Serna, Lesli. (2011). Quinoa (Chenopodium quinoa, Willd.) is a source of dietary fibre and other functional components. Food Science and Technology (Campinas). 31. 225-230. 10.1590/S0101-20612011000100035. 



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