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Is Suji Good For Losing Weight? Graining It Out

Suji, also referred to as semolina, is a staple in almost every Indian household. It’s a flexible ingredient used to make various dishes from breakfast to lunch and dinner. From the soft idlis to the spicy upma, suji is an important ingredient that adds flavour and texture to the dish.

The flexibility of suji isn’t limited to its use in traditional Indian cuisine, as people also use it to make modern and modern dishes. For instance, suji is used to make pasta and bread in Western cuisine. Nonetheless, with its growing popularity, the query arises, “Is Suji good for weight reduction?”.

Weight reduction has turn out to be a buzzword today, and persons are very conscious of what they eat. Consequently, they’re consistently looking out for ingredients that may help them achieve their weight reduction goals. With suji being such a commonly used ingredient in Indian households, it’s natural for people to wonder if one can include it of their weight reduction food regimen. This text sheds light on the advantages and downsides of suji and determines whether it is an acceptable ingredient for those trying to shed those extra kilos.

Suji: An Overview

Suji, also referred to as semolina, is coarsely ground durum wheat, wealthy in fibre and protein. In some parts of the country, coarse millings of other wheat, rice, and corn varieties are also termed Suji.

Semolina has a medium glycemic index (66) and a medium glycemic load, making it permissible (carefully) for those attempting to drop a few pounds. The glycemic index (GI) and glycemic load (GL) are two concepts which can be often related to weight reduction. The glycemic index measures how quickly a selected food raises blood sugar levels after consumption. In contrast, the glycemic load considers each the standard and quantity of carbohydrates in a portion of food. Foods with a high GI cause a rapid spike in blood sugar levels, resulting in a fast insulin release and potential energy crashes. Then again, foods with a low GI provide a slower, more sustained release of energy. Regarding weight reduction, specializing in foods with a low GI and GL can assist regulate blood sugar levels, promote feelings of fullness, and supply a gentle source of energy, all of which may contribute to healthier eating habits and weight management. 

While Suji has a rather gritty texture and a yellowish or off-white color, it’s a flexible culinary grain enjoyed globally. One can prepare delicious dishes using Suji, corresponding to pancakes, cakes, pasta, and porridge.

Dietary Profile of Suji

In keeping with USDA, unenriched semolina (suji) accommodates the next nutrients.

  • Energy: 360kCal
  • Protein: 12.7g
  • Total lipid (fat): 1.05g
  • Carbohydrate: 72.8g
  • Fibre, total dietary: 3.9g
  • Calcium: 17mg
  • Iron: 1.23mg
  • Magnesium: 47mg
  • Phosphorus: 136mg
  • Potassium: 186mg
  • Folate: 72µg

Suji for Weight Loss: How Does it Work?

As per one study, dietary modifications, including increased dietary fibre, decreased energy density, and better protein intake, result in weight reduction when one successfully creates a calorie deficit and follows a regulated meal plan. Suji, which is abundant in nutrients, is very beneficial for those attempting to scale back weight for quite a lot of reasons, including the next:

Wealthy in Protein

Suji is a high-protein food, with more protein per gram than many other grains. Protein is a vital nutrient since it aids in constructing and repairing muscle tissue, which is a must for weight reduction.

In keeping with research, adding protein to your food regimen also helps lower appetite, preserve muscle mass during weight reduction, increase fat loss, improve body composition, and stimulate metabolism, allowing you to burn more calories throughout the day.

One other study discovered that in comparison with adherent participants within the regular protein food regimen group, a high-protein food regimen resulted in significantly higher weight reduction.

Promising Source of Fibre 

Although the fibre content in suji isn’t very high, it still accommodates enough fibre to help weight reduction. As per research, fibre makes one feel satiated and prevents hunger pangs. Consequently, it may assist in minimising overeating, promoting weight reduction, and lower body weight.

Fibre may also assist in controlling blood sugar levels and lower the possibility of chronic health issues like diabetes and heart disease. Fibre may also boost metabolism, allowing your body to burn more calories even when at rest.

So, incorporating foods like suji into your food regimen can enhance your weight reduction efforts. A study shows that adding just one gram of fibre every day led to additional weight reduction. So, while fibre alone may not result in significant weight reduction, it may support other weight-loss efforts and enhance progress.

Medium Glycemic Index

Suji has a medium glycemic index, with its GI value being 66. Subsequently, it may potentially raise blood sugar levels at a moderate pace. Nonetheless, the GI of semolina can vary depending on the preparation and what you’re pairing it with. Subsequently, it may aid with weight reduction if clubbed with other healthy ingredients.

For instance, semolina porridge made with milk has a better GI than semolina made with water. Similarly, adding nuts and seeds and eating them with curd or salad can lower the GI of semolina-based dishes by slowing down the digestion and absorption of carbohydrates.


Suji, or semolina, is a wonderful addition to a weight reduction food regimen on account of its high protein content, which aids in constructing and repairing muscle tissue. Protein may also lower appetite, preserve muscle mass during weight reduction, and increase fat loss. Moreover, Suji accommodates enough fibre to make one feel satiated, which may assist in minimising overeating, promoting weight reduction, and controlling blood sugar levels. Although Suji has a medium glycemic index, its GI value can vary depending on the preparation and what it’s paired with, making it a healthy alternative when consumed moderately and as a part of a balanced food regimen.

Ways to Incorporate Suji right into a Weight Loss Weight loss plan

Suji is a flexible ingredient that one can use to arrange various dishes. You’ll be able to make sweet and savoury dishes using suji and prepare dishes from Indian food to Continental cuisine. Depending on the recipe, one can boil, roast, saute or toast suji.

Given below are some ideas for incorporating it into your meals.


Semolina porridge is a healthy and filling breakfast option. Cook semolina with water and add your favourite toppings, corresponding to fruit, nuts, and seeds. 

Lunch or Dinner 

Suji may be used to arrange foods corresponding to suji upma, suji idli and suji dosa for lunch or dinner. One may also use Suji to make khichdi or pulao with vegetables. These dishes are low in fat and high in fibre, making them ideal for weight reduction. One may also make semolina flatbreads. They’re healthy and high in fibre and protein. Mix semolina with water, salt, and yeast, then knead and bake until golden brown.


Suji chilla or pancakes are delicious snacks. Mix suji, milk, mashed banana, and a pinch of baking powder. To make healthy and delicious pancakes, cook the batter in a nonstick pan. For a savoury snack, make suji dhokla or suji upma. You’ll be able to even make yummy waffles using suji. One may also use semolina as a binding agent in veggie burgers to switch traditional breadcrumbs. Mix semolina with cooked vegetables, beans, and herbs, then form into patties and bake or grill.


Suji halwa and kheer are some favourite suji desserts. To make it healthy, use natural sweeteners like honey or maple syrup as a substitute of sugar. As well as, semolina pudding can also be a nutritious and engaging dessert option. Mix semolina with milk, honey, and cinnamon, then bake within the oven until golden brown.

Thickening Agent in Soups

Semolina may be used to thicken soups and stews. It adds a creamy texture and a nutty flavour. Add just a few tablespoons of semolina to your favourite soup recipe and cook until the soup thickens.


Suji may be incorporated into various dishes and used for sweet and savoury recipes, from breakfast to dinner, snacks, and desserts. Some ideas include semolina porridge, suji upma, suji dosa, and suji chilla. Suji can be used as a binding agent in veggie burgers or as a thickening agent in soups and stews. Adding suji to your meals can increase your fibre and protein intake and help support your weight reduction goals.

Suji Recipes to Try for Weight Loss

Suji Upma

Serves: 2

Cooking Time: 15 mins


  • Semolina (suji): ½ cup (30g)
  • Ginger (finely chopped): ½ inch
  • Onion (finely chopped): 1 small
  • Chilli (finely chopped): 1 piece
  • Black mustard seed: 1 tsp
  • Black gram: 30g
  • Bengal gram: 30g
  • Oil: 1 tbsp
  • Lemon juice: 1 tsp
  • Coriander leaves (finely chopped)
  • Salt to taste
  • Curry leaves: 5-10
  • Water: 1 cup (250 ml)


  • Dry roast the suji in a skillet over low heat until a pleasing scent emerges. Serve on a platter. Be certain that the suji doesn’t brown an excessive amount of.
  • In a pan, heat 2 tsp oil and add curry leaves and mustard seed. Add the chana dal, urad dal, and green chilli when the mustard seeds crack. Cook for just a few minutes.
  • Fry the onions until they’re transparent. Add the ginger and sauté for two minutes, then add the salt and ½ cup (125ml) of water and convey to a boil. Then progressively add the suji.
  • It’s also possible to add chopped veggies like carrots, beans, and cauliflower as per your alternative. Cook them in ginger.
  • Proceed to whisk it consistently in order that no lumps form.
  • Cover it for just a few seconds and leave it to cook until fluffy. Finally, remove it from the warmth and add the lemon juice.
  • Garnish with coriander leaves.

Quick Suji Dosa

Serves: 2

Cooking time: 40 minutes


  • Suji (coarse): ½ cup (125g)
  • Whole Wheat flour: 2 tbsp
  • Salt: 1 tsp
  • Curd: 1 cup
  • Water for the batter as required
  • Oil: 2 tbsp
  • Mustard: 1 tsp
  • Urad dal: ½ tsp
  • Chana dal: ½ tsp
  • Cumin: ½ tsp
  • Chilli (finely chopped): 3 pieces
  • Ginger (finely chopped): 1 inch
  • Onion (sliced): 1 piece
  • Turmeric: ½ tsp
  • Salt: As per taste
  • Coriander (finely chopped)
  • Lemon juice: 1 tsp
  • A Pinch of Hing
  • Few curry leaves- 5-8


  • First, mix rava, whole wheat flour, and salt in a mixing bowl.
  • Transfer to a big mixing bowl 
  • Add curd and blend well.
  • Also, add water and stir when needed to provide a smooth batter.
  • Cover and put aside for quarter-hour or until the rava gets thoroughly absorbed.
  • Heat oil in an enormous pan, then please add mustard, urad dal, chana dal, cumin, and just a few curry leaves. Tempering needs to be sputtering.
  • Sauté chillies and ginger till the onions soften somewhat.
  • Add turmeric and salt. Cook over low heat until the spices turn out to be fragrant.
  • Add to the batter to form a smooth texture by adding water.
  • Add coriander and lemon as well. Mix thoroughly.
  • Pour a ladleful of batter over a hot tawa.
  • Spread thinly to make crispy dosas.
  • Cook the dosa until golden brown and crunchy.

Other Health Benefits of Suji

Suji provides a wide selection of advantages which can be useful for overall health, including the next:

Enhances Heart Health

Suji is of course low in saturated fat, which advantages heart health. Also, it accommodates dietary fibre, which can assist reduce levels of cholesterol within the blood. In keeping with one study, ingesting more fibre can lower heart disease risk. As well as, semolina is an excellent source of complex carbohydrates, providing a gentle energy source without causing spikes in blood sugar levels. High blood sugar levels can damage blood vessels and increase the danger of heart disease. Finally, semolina accommodates other nutrients like folate and magnesium, improving heart health.

Prevents Anaemia

Iron is crucial in producing haemoglobin, a protein in red blood cells. Haemoglobin helps transport oxygen throughout the body. Iron can also be critical to maintaining healthy immune function and overall well-being.

Even though it accommodates a moderate amount of iron, it may help when combined with other healthy foods. For instance, consuming semolina with foods wealthy in vitamin C, like tomatoes and lemon or other citrus fruits, improves iron absorption within the body.

Improves Blood Sugar Management

Semolina is high-carb with a moderate glycemic index, which may cause a moderate increase in blood sugar levels after consumption. Foods with a high glycemic index get digested fast and, because of this, could cause a rapid spike in blood sugar levels, especially for people with diabetes or those liable to developing diabetes. Subsequently, it’s an excellent alternative for such people.

Semolina’s high magnesium and dietary fibre content help with blood sugar regulation. Maintaining appropriate blood sugar levels is critical in lowering your risk of type 2 diabetes and heart disease. Magnesium helps control blood sugar by enhancing cells’ responsiveness to insulin. Consequently, this hormone regulates blood sugar levels. Studies also show that magnesium-rich diets result in a lower incidence of diabetes.


Suji, or semolina, has quite a few health advantages, including enhancing heart health, stopping anaemia, and improving blood sugar management. Semolina is low in saturated fat and high in dietary fibre, which may reduce levels of cholesterol and lower the danger of heart disease. It’s also an excellent source of iron, which can assist prevent anaemia when combined with vitamin C-rich foods. As well as, its moderate glycemic index and high magnesium and fibre content regulate blood sugar levels, making it an excellent alternative for people liable to diabetes or heart disease.

Potential Side Effects of Semolina

Although there are usually not many proven unwanted side effects of consuming suji, one should devour it carefully. It accommodates carbs, and excessive consumption can result in weight gain. Moreover, it may occasionally cause specific health problems. For instance, in the event you are allergic to wheat, avoid suji because it may cause mild to severe allergic reactions corresponding to a chilly, throat soreness, headache, and anaphylaxis (difficulty respiration). Also, since suji accommodates gluten, individuals with gluten sensitivity, celiac disease, constipation, or recurring gastrointestinal pain, should avoid it.

HealthifyMe Suggestion

Are you bored with eating the usual boring breakfast every single day? Why not try something recent and exciting? As an alternative of the standard suji upma or semolina pancakes, try making a savoury suji vegetable cake. It’s a singular technique to incorporate suji into your food regimen and drop a few pounds concurrently. Add your favourite vegetables like grated carrots, bell peppers, and onions to the mixture and bake the dish within the oven. This dish is low in calories and wealthy in protein, making it a superb weight-loss alternative. It’s also an ideal dish for individuals who are all the time on the go and want a fast and healthy breakfast.

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

The Final Word

Suji or semolina is usually a useful addition to your weight reduction food regimen, given its wealthy protein and fibre content. It’s a flexible ingredient that may be incorporated into various dishes, making it an excellent alternative for those attempting to drop a few pounds. While semolina has a medium glycemic index, one can pair it with other healthy ingredients to create healthy and satisfying meals. So, in the event you’re attempting to drop a few pounds, semolina is a healthy and delicious ingredient so as to add to your food regimen.

Ceaselessly Asked Questions (FAQs)

Q: What’s suji?

A: Suji, referred to as semolina, is a rough durum wheat flour. You discover suji in pasta, bread, macaroni and similar products. As well as, you possibly can make desserts like halwa and breakfast preparations corresponding to porridge, upma, idli, and dosa. One may also use it to thicken soups and make pulao. It’s a flexible ingredient wealthy in protein and low in fat, making it a preferred alternative for those attempting to follow a healthy food regimen.

Q: Is suji an excellent option for weight reduction?

A: Suji helps in weight reduction because it is high in protein and accommodates some fibre. It helps lower cravings and enhance feelings of fullness, leading to fewer calories consumed and weight reduction. Nonetheless, it’s crucial to notice that weight reduction ultimately is dependent upon consuming fewer calories than you burn via physical activity. Thus suji needs to be consumed as a part of a well-balanced, calorie-controlled food regimen.

Q: What are the dietary advantages of suji?

A: Suji is high in protein and accommodates fibre, which promotes a way of satiety. It also includes iron and magnesium, supporting red blood cell synthesis, heart health, and regulating blood sugar.

Q: Is suji high in calories?

A: Suji is low in calories in comparison to other grains and flour. Nonetheless, the calorie value of suji-based foods, corresponding to upma or halwa, varies depending on the opposite ingredients and cooking methods. Subsequently, evaluating the general calorie count of meals and snacks is critical when including suji in a weight management regimen.

Q: How much suji should I devour for weight reduction?

A: The quantity of suji it’s best to eat for weight reduction is decided by your specific calorie requirements and weight reduction goals. You’ll be able to devour roughly 30-60 g of semolina every day, depending in your age, gender and other dietary decisions.

Q: Are there any unwanted side effects of consuming suji for weight reduction?

A: Suji intake could also be harmful to individuals who’re gluten intolerant, have celiac disease, constipation, or have recurring gastrointestinal pain. Some possible hostile effects are nausea, vomiting, indigestion, diarrhoea, sneezing, and headaches.

Q: What are some healthy ways to devour suji for weight reduction?

A: Suji has been an integral component in Indian kitchens for hundreds of years. One of the best part is that chances are you’ll eat it in various ways. Dosa, upma, uttapam, idli, and dosa are healthy options. To make it healthier, club it with other healthy ingredients and make the dishes of your alternative.

Q: Can suji be consumed at night for weight reduction?

A: Suji may be consumed at night for weight reduction if it matches inside your day’s calorie and dietary goals. Nonetheless, it’s crucial to keep in mind that eating big servings or high-calorie versions of suji foods, and eating it closer to bedtime or leading a sedentary life, can lead to weight gain as a substitute of weight reduction.

Q: How long does it take to see weight reduction results from consuming suji?

A: The time it takes to look at weight reduction results from suji is dependent upon several aspects, including your overall food regimen, level of physical activity, and individual metabolism. The initial stage of weight reduction is once you lose essentially the most weight and see changes in your look and clothing fit. It typically occurs inside the first 4-6 weeks. Nonetheless, consuming suji alone isn’t a guarantee of weight reduction since it is needed to take care of an overall calorie deficit to drop a few pounds.

Q: Should I seek the advice of a nutritionist before consuming suji for weight reduction?

A: Speaking with a nutritionist or trained dietitian before making significant dietary changes is all the time an excellent idea. A nutritionist or registered dietitian may advise you on the suitable amount of suji to devour based in your particular calorie and dietary requirements and the way to incorporate suji right into a balanced and diverse food regimen.

Research Sources

1. The U S Department of Agriculture


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3. Pesta DH, Samuel VT. A high-protein food regimen for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014 Nov 19;11(1):53. DoI: 10.1186/1743-7075-11-53. PMID: 25489333; PMCID: PMC4258944.


4. Campos-Nonato I, Hernandez L, Barquera S. Effect of a High-Protein Weight loss plan versus Standard-Protein Weight loss plan on Weight Loss and Biomarkers of Metabolic Syndrome: A Randomized Clinical Trial. Obes Facts. 2017;10(3):238-251. DoI: 10.1159/000471485. Epub 2017 Jun 10. PMID: 28601864; PMCID: PMC5644969.


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