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Is Upma Good For Weight Loss? Which Is The Best One?

Savi Sharma

Written by Savi Sharma

Is upma good for weight loss

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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?

Our beloved upma is here to stay. This will also help you to lose weight. Not just this, we have more recipes of Upma but with a twist.

Upma is one of the healthiest breakfast options in India. Although it is originally a South-Indian recipe, it is now relished all over the country.
Uppuma, Uppittu, Uppumavu, Uppindi, Kharabath, Upeet, Rulanv- upma is known by different names 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.

Rava Upma (Suji Ka Upma)

The most common type of Upma is suji or ava upma. Also, the main rava upma ingredient- suji 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.

Upma Recipe For Weight Loss

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.

Role Of Suji As An Upma Ingredient

Suji/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 protein.
  • 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.

Suji Upma Benefits

Suji upma offers us immense health benefits. Why dietitians recommend upma during diet plan for weight loss because it comes with numerous benefits. Let us know:

1. Zero Cholesterol

Although it is rich in Carbs, suji contains zero cholesterol, making it ideal for frequent consumption.

2. Loaded With Fiber

Also, vegetables added to upma are an excellent source of fiber. So, they make up for the fiber content that is missing in suji. Therefore, upma helps in weight loss. And, raw or semi-cooked onions provide vitamin C in ample amounts. Also, the role of other upma ingredients –

  • Mustard seeds provide selenium. It also has antioxidant and anti-inflammatory properties.
  • Lemon juice is a good source of vitamin C and soluble fiber (pectin).

How To Make Upma For Weight Loss?

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

Ingredients

IngredientQuantityIngredientQuantity
Suji/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 suji (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!

Also, you can replace half of the water used with curd.

Types Of Upma For Weight Loss

There are many types of upma, you can enjoy in your weight loss journey.

1. Ragi Upma

  • If you have diabetes, you can replace a large portion of suji with ragi. Also, make ragi upma for weight loss.
  • Ragi upma is also a great source of dietary fiber, Iron, and calcium (Ragi contains 344 milligrams of calcium per 100 grams)

2. 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)

3. Oats Upma

  • Oats upma is the preferred recipe for those wanting to lose weight.
  • It ticks all the right spaces- protein-rich, full of soluble fiber, low on fat, and rich in vitamin B.
  • It is rich in minerals (thiamine, manganese, phosphorous, etc.)

4. Rajgira (Amaranth Upma)

  • Rich in protein-rich, fiber, and antioxidants.
  • It provides calcium and phosphorous.

Faqs

Is Upma Healthy In Diabetes?

Rava upma goes fine with diabetes patients, but when consumed in a 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 it?

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.

Fun Fact

Fed up with eating boring foods? Or ignoring yummy foods in the worry of gaining weight? Well, then hello! Fitelo has a yummy and healthy recipe for zucchini noodles which will satisfy your taste buds completely and put an end to your noodle craving.

Blogs Ka Pitara

Bottom Line

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 oats upma, from people having diabetes to gluten intolerance, upma is for everyone to relish.

Contact Us Today

Your search to find the right 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.

Disclaimer

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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