Why should you have semolina (suji) for weight loss – Times of India

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 valueHigh 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 caloriesCarbs: 40 gramsProtein: 7 gramsFat: less than 1 gramFiber: 7% of the Reference Daily Intake (RDI)Folate: 36% of the RDIRiboflavin: 29% of the RDIIron: 13% of the RDIMagnesium: 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 a fat gram.

Semolina or suji for weight lossPacked 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 benefitsGood 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.

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Why should you have semolina (suji) for weight loss - Times of India