Is Upma Good For Weight Loss? Know It Here!

Savi Sharma

Savi Sharma
Sep 2021

2 min read
Is Upma Good For Weight Loss

Table of content

Weight loss has always been linked wrongly with difficult diets and exotic cuisines. We are into believing that for weight loss, we need to leave our traditional foods. And also we are misled to follow the era of fad diets to lose weight. But, the good news is- You do not have to make a switch from your regular diet. Sticking to the roots works best, even during weight loss. So, the dish we are specifically talking about is – Upma. Now the question is: Is upma good for weight loss? We will find the answer to this question and discuss amazing upma recipes for weight loss.

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Let’s Know Upma Better

Upma is a popular South Indian dish made from semolina (also known as sooji or rava) and often includes vegetables and aromatic spices. It’s a simple and versatile dish that can be enjoyed for breakfast, brunch, or even as a light meal.

Although it is originally a South-Indian recipe, it is now relished all over the country. Is upma healthy? Indeed it is one of the healthiest breakfast options in India. It is known by the name Uppuma, Uppittu, Uppumavu, Uppindi, Kharabath, Upeet, Rulanv in different regions of India. Thus, Upma not only stands out in the taste, but it is a complete meal for those struggling to lose weight.

Does upma have any health benefits? It is loaded with good qualities. Especially, suji upma offers us immense health benefits. Have you given thought to why dietitians recommend upma during a diet plan for weight loss it comes with different types and numerous benefits. Let’s find that out in the following sections.

Types Of Upma For Weight Loss

Types of upma

1. Rava Upma (Sooji Ka Upma)

The most common type of Upma is the sooji upma or ava upma. Also, the main rava upma ingredient is sooji or semolina. It is a coarse flour that is formed after crushing durum wheat. So, it is much healthier than refined wheat or maida. Semolina can thus be used to make delicious suji upma for weight loss.

Benefits Of Rava Upma

Sooji/Rava or semolina is abundant in a lot of minerals, including suji benefits us in many ways:

  • Iron: Semolina has 1.23 mg of iron per 100 grams, as per the USDA. It will thus help keep iron deficiency at bay.
  • Magnesium: It aids in the control of blood pressure, and blood sugar. It also helps in the biosynthesis of proteins.
  • Folate: It is necessary for the creation of DNA and RNA, as well as for amino acid metabolism.
  • Selenium: Semolina is high in selenium, an antioxidant that protects DNA cells from oxidation. Thus, lowering the risk of several diseases.
  • Protein: Semolina contains protein, and including it in your diet promotes weight loss.

2. Ragi Upma

Ragi upma is made from ragi, also known as finger millets. If you have diabetes, you can replace a large portion of suji with ragi. Ragi is consumed in various forms in South India because of its nutritional benefits. Ragi is naturally gluten-free which makes it best for people with gluten sensitivity.

Benefits Of Ragi Upma

  • Ragi upma is also a great source of dietary fiber, Iron, and calcium (Ragi contains 344 milligrams of calcium per 100 grams).
  • The fiber content in ragi can help you manage your weight more efficiently.
  • It is also easy to digest and helps with digestive issues too.

3. Oats Upma

Oats upma is a nutritious and easy-to-make dish. The oats upma recipe is the preferred recipe for those wanting to lose weight. Oats are whole grain that offer several health benefits, and when used as upma it provides a hearty and satisfying meal too.

Benefits Of Oats Upma

  • It ticks all the right spaces- protein-rich, full of soluble fiber, low in fat, and rich in vitamin B. It is rich in minerals (thiamine, manganese, phosphorus, etc.)
  • Oats are a good source of complex carbohydrates, providing a steady source of energy, making them a great choice for breakfast or pre-workout meals.
  • As it is high in fiber it helps in weight management too.

4. Quinoa Upma

This upma is a variation of traditional upma made of quinoa instead of semolina or other grain. Quinoa is also gluten free. Quinoa is nutrient rich which offers a variety of health benefits.

Benefits Of Quinoa Upma

  • It is a rich source of protein (which contains all the nine essential amino acids), carbohydrates, and magnesium (About 30% of the RDA is provided by 85 grams).
  • It contains healthy fats like omega 3 and omega 6, which are important for brain health and overall well being.
  • Quinoa is a combination of protein and fiber which can be a great help to your weight loss journey.

5. Rajgira (Amaranth Upma)

Rajgira is also a pseudocereal like quinoa. It is naturally gluten-free and has a rich nutritional profile. Rajgira upma is a popular choice, especially during fasting periods in some cultures.

Benefits Of Rajgira Upma

  • It is rich in high quality protein in comparison to other grains. It provides calcium and phosphorus.
  • It is also rich in fiber and has a relatively low glycemic index which helps in weight loss.
  • Rajgira is a good source of calcium, iron, and antioxidants.

How To Make Upma For Weight Loss?

Upma is really easy to make. Let’s read out the steps and try it today.


Sooji/Rava (Semolina)1 CupMustard Seeds1 Tsp
Cumin1 TspOlive Oil2 Tsp
Onion1 Medium SizedGreen Chilli1-2
Ginger1 Tsp (Chopped)Lemon Juice1 Tsp
Curry Leaves10 – 12Haldi (Turmeric)One Pinch
Hing (Asafoetida)One PinchSalt As Per Taste
  • Firstly, take a pan, and heat it. Dry roast the sooji (rava) on a low to medium flame until it turns light brown.
  • Then, transfer it to a bowl. Now chop onions, green chilies, and ginger.
  • After that, take a hot pan and add mustard and cumin to it.
  • Now, put hing, green chilies, ginger, and curry leave as well.
  • Then, sauté for about a minute. Now add the chopped onions and cook until transparent.
  • After that, add water as required and salt as per taste. Then, mix well.
  • When the water comes to a boil, add sooji and keep stirring.
  • Also, remember there should not be any lumps.
  • Then, cover and cook on a low flame until the water evaporates.
  • Now, remove the lid and stir the upma once again.
  • Finally, your upma is ready. Serve hot and enjoy!

Note: You can replace half of the water with curd in your sooji upma recipe.

Oats Upma Recipe For Weight Loss

Can we eat upma in weight loss? Yes, you can never say no to upma! Especially this one! Try our Fitelo-style oats upma recipe and see what you’re missing out on. This is super delicious and easy to make. Try it today and save it for later.

Upma For Weight Loss In A Nutshell

Upma is an excellent food choice for weight loss as it digests slowly and also gives you a feeling of fullness. It also has the goodness of vitamins and minerals, making it a nutrient-packed meal. Thus, you can have upma for weight loss in many different forms. That means tossing from the choice of grain to the variety of vegetables, as per your liking or requirement. And from Rava upma to millet upma recipe, from people having diabetes to gluten intolerance, upma is for everyone to relish.

Fun Fact

Did you know there is a super vegetable that can help you lose weight up to 1 kg a week? Ok, guess this vegetable, is available in most of our kitchens. It is rich in fiber and has high water content. This vegetable is a family member of the Gourds family. Did you get the answer? If not, click here to know about this amazing vegetable.

Transformation Story

Shivani, a homemaker from Kangra lost 7.4 kg in 30 days. She is a homemaker and a mother. Because of her health, she put on weight. When she approached us we suggested to her for a disease management program to achieve her goal. Find her complete story here.

Frequently Asked Questions

Is Upma Healthy In Diabetes?

Rava upma goes fine with diabetes patients, but when consumed in controlled portion size. This is because semolina comes under foods that moderately increase the Glycemic Index after consumption.

I Am Gluten-Intolerant, Can I Have Upma?

The regular Rava upma is not for the ones that are suffering from Celiac Disease. This is because it has gluten present in it. Does that mean I cannot eat upma? Worry not. We have got you covered. It is not just suji that makes delicious upma. Apart from the suji upma for weight loss, we have several other recipes too. And these can be enjoyed by gluten-allergic persons as well as diabetics.

Is Upma For Weight Low In Calories And Healthy Too?

Yes, upma can be relatively low in calories and healthy when made with whole grains, vegetables, and healthy cooking methods. Using whole grains like wheat rava or quinoa, adding vegetables, and using healthy cooking oils will enhance its nutritional value.

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Contact Us Today

Your search to find the proper guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.

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