When you think of a traditional Indian breakfast, upma is probably one of the first dishes that comes to mind. It’s comforting, and savory, and has been a staple in kitchens across the country for decades. But here’s the burning question—Is Upma Good for Weight Loss?
Well, according to a study published in the Nutrition Review, meals rich in fiber and low in calories, like upma, can help increase satiety and reduce overall calorie intake for the day.
Curious to know how you can make upma your weight loss ally? Keep reading, in this blog, we’ll discuss the nutritional secrets of upma, explore its potential benefits for weight loss, and share some simple ways you can make this dish healthier without compromising on flavor.
So, stick with us till the end!
Weight loss has always been linked wrongly with difficult diets and exotic cuisines. We believe 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 your weight loss plans.
What Is Upma?
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 was originally a South-Indian recipe, it is now relished all over the country.
It is known by the name Uppuma, Uppittu, Uppumavu, Uppindi, Kharabath, Upeet, and Rulanv in different regions of India.
Nutritional Value Of Upma
The nutritional value of upma can vary slightly depending on the portion size, ingredients, and preparation method.
Here’s the approximate nutritional breakdown for 1 serving (150g) of traditional upma made with semolina (rava), water, minimal oil/ghee, and basic tempering:
Nutritional Values (per 150g serving):
| Nutrient | Value |
| Calories | 200–230 kcal |
| Carbohydrates | 40–45 g |
| Protein | 5–6 g |
| Fat | 5–8 g |
| Fiber | 2–3 g |
| Sugars | Less than 1 g |
| Iron | 5–8% of daily value (from semolina) |
| Magnesium | 8–10% of daily value |
Is Upma Good For Weight Loss?
Yes, upma can be a great choice for weight loss! It’s a low-calorie, satisfying, and versatile dish that can be customized to suit your health goals.
Here’s why upma works for weight loss:
- Low in Calories: A single serving has around 200–230 calories which, makes it a light yet filling meal.
- High Satiety: Upma keeps you full for longer with its balance of slow-digesting carbs and fiber which reduces your urge to snack.
- Rich in Fiber: Adding vegetables to the recipe boosts the fiber content. This helps in improving digestion, enhancing gut health, and reducing overeating.
- Customizable: Swap semolina with healthier alternatives like millet, oats, or quinoa for extra protein and nutrients.
When this recipe is prepared with minimal oil and lots of veggies, it can be your tasty, weight-loss-friendly breakfast or snack option! This is why dietitians recommend upma during a diet plan for weight loss.
How To Make Upma For Weight Loss?
Upma is really easy to make. Let’s read out the steps and try it today.
Main Ingredients
- Rava (Semolina/Sooji) – 1 cup
- Water – 2 to 2.5 cups (adjust based on the texture you prefer)
- Ghee or Oil – 2 tablespoons
Tempering Ingredients
- Mustard Seeds – 1 teaspoon
- Green Chillies – 2, chopped
- Ginger – 1 teaspoon, finely chopped
- Curry Leaves – 8-10 leaves
- Asafoetida (Hing) – a pinch
Vegetables & Add-ons (optional)
- Onions – 1 medium, finely chopped
- Carrots, Peas, or Beans – ¼ cup each, finely chopped
Seasoning
Garnish
- Fresh Coriander Leaves – 1 tablespoon, chopped
- Lemon Juice – 1 teaspoon, for a tangy flavor
Instructions
- 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 to it.
- Now, put hing, green chilies, ginger, and curry leaves as well.
- Then, sauté for about a minute. Now add the chopped onions and cook until transparent.
- Later add the finely chopped veggies and let it cook for sometime.
- 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!
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.
Delicious Upma Types With Health Benefits
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, and 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.
Benefits Of Including Upma In A Weight Loss Diet
- Quick and Easy to Make: Upma is perfect for those with busy lifestyles. It takes just 15–20 minutes to prepare with minimal effort, making it a hassle-free meal option for breakfast or a light dinner.
- High in Fiber: Adding vegetables and whole grains like oats or ragi to upma increases its fiber content. Fiber aids digestion keeps you satiated, and helps control hunger pangs.
- Keeps You Full for Longer: Upma’s combination of carbs, fiber, and healthy fats (from ghee or oil) ensures slow digestion, preventing overeating and snacking.
- Customizable & Versatile: You can load upma with veggies like carrots, peas, and beans or opt for a protein boost by adding paneer, peanuts, or sprouts. This makes it highly adaptable to your weight-loss goals.
- Easy to Digest: Unlike heavy meals, upma is light on the stomach and easy to digest, making it ideal for breakfast or dinner in a weight-loss plan.
- Boosts Energy: The complex carbs in upma release energy slowly, keeping you active and reducing energy crashes throughout the day.
- Low in Fat: When cooked with minimal oil or ghee, upma remains low in fat, helping you maintain a calorie deficit without compromising on taste.
Potential Drawbacks Of Upma For Weight Loss
While upma can be a great addition to a weight loss plan, it’s not without its pitfalls. Here’s what you should watch out for:
1. Overeating Risks
The soft and delicious texture of upma often tempts people to go for second or even third servings. This can lead to consuming more calories which hinders weight loss efforts. To avoid this, practice portion control.
A single serving (approximately 150–200 grams) is usually sufficient for most individuals. Also, pair it with a side of protein, like boiled eggs or yogurt, to feel fuller for longer.
2. Refined Semolina Concerns
Traditional upma is made with semolina, which is a refined grain. While semolina is light and easy to digest, its refining process strips away fiber and essential nutrients. This can cause a spike in blood sugar levels, especially when consumed in large amounts.
For a healthier twist, swap semolina with whole grains like millet, oats, quinoa, or ragi, which are rich in fiber, protein, and essential minerals, offering better nutritional value.
Quick Summary
- Traditional Breakfast Favorite:
- Upma is a versatile South Indian dish made with semolina (rava/sooji).
- Popular nationwide and known by various regional names.
- Nutritional Value (per 150g serving):
- Calories: 200–230 kcal.
- Carbs: 40–45g | Protein: 5–6g | Fat: 5–8g.
- Fiber: 2–3g | Magnesium: 8–10% DV | Iron: 5–8% DV.
- Weight Loss Benefits:
- Low-calorie, satisfying meal.
- High fiber improves digestion and satiety.
- Customizable with healthier grains like oats, quinoa, or millet.
- Steps to Make Healthy Upma:
- Dry roast sooji, prepare tempering, and cook with veggies.
- Keep oil minimal and avoid lumps.
- Garnish with coriander and lemon juice.
- Popular Weight-Loss-Friendly Variations:
- Rava Upma: Rich in minerals, supports metabolism, regulates sugar levels.
- Ragi Upma: Gluten-free, high in calcium, easy to digest.
- Oats Upma: Packed with protein, fiber, vitamin B, and minerals.
- Quinoa Upma: High in protein, magnesium, and omega fatty acids.
- Rajgira Upma: High-quality protein, calcium, and antioxidants.
- General Benefits of Upma:
- Quick to prepare, high fiber, customizable with veggies/protein.
- Keeps you full, boosts energy, and is low in fat when cooked healthily.
- Potential Drawbacks:
- Overeating Risk: Tempting to overeat due to its soft texture; practice portion control.
- Refined Semolina Concerns: Traditional rava lacks fiber; use whole grains for better nutrition.
- Pro Tips for Weight Loss:
- Pair upma with protein-rich sides (yogurt, boiled eggs).
- Choose whole-grain alternatives to improve the dish’s nutritional value.
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 learn 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
Can We Eat Upma In Weight Loss?
Yes, upma is a great addition to a weight loss diet when you prepare it with minimal oil and lots of vegetables. For your weight loss plans, you can also opt for healthier alternatives like oats, quinoa, or ragi instead of semolina for added fiber and nutrients.
What Are The Disadvantages Of Upma?
The primary disadvantage of upma is that traditional semolina recipes use refined grains, which lack fiber and can cause blood sugar spikes. Additionally, its soft texture can lead to overeating, so portion control is essential to avoid consuming excess calories.
Is Poha Better Than Upma For Weight Loss?
Poha can be better than upma for weight loss because it’s made from flattened rice, which is lighter and easier to digest, and it typically contains fewer calories. Additionally, poha is often made with fewer ingredients and can have more vegetables, making it a nutritious and low-calorie option when prepared with minimal oil.
Is Upma High In Calories?
No, upma is not particularly high in calories. A typical serving contains around 200–230 calories, making it a light and filling meal option. However, its calorie content can increase depending on the amount of oil or ghee used in preparation.
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.
Disclaimer
This blog post was written to help you to make healthy and better food choices. 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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