Weight loss can be a bit of a balancing act between taste and nutrition. In the middle of the struggle among the various grains and flours, semolina (aka soojee) is becoming popular for its benefits in a weight loss diet. Semolina is a derivative of durum wheat which is widely used in pasta, couscous, and upma. But can this tasty flour help in shedding those extra pounds?
To have an answer, we spoke to our expert Dr Shweta Jaiswal, Senior Dietician, Shardacare - Health City - Noida, as she shared the nutritional profile, benefits, and practical tips for incorporating semolina into your weight loss diet.
Nutritional Value Of Semolina
Dr Jaiswal explained that semolina is a coarse flour that is high in nutrients, including:
1. Complex Carbohydrates
Complex carbohydrates are chains of sugar molecules that are longer in length. What they in turn do is to provide sustained energy, whereas simple carbohydrates are short chains that break down quickly and cause rapid energy spikes and crashes. Semolina is rich in complex carbs, which help provide a steady release of energy and hence you stay fuller for longer.
2. Protein
A 100-gram serving contains about 12 to 13 grams of protein, supporting muscle repair and growth.
3. Fibre
Though not particularly high in fibre, semolina still contains a good amount to facilitate digestion and contribute to the feeling of fullness.
4. Micronutrients
Semolina is also rich in several important minerals, such as magnesium, phosphorus, and selenium, and also contains B vitamins, which play an important role in energy metabolism.
Can Semolina Help In Weight Loss?
Dr Jaiswal gave a one-word answer to the question and said, “Yes!” Here is how she explained it to us in layman's terms:
1. Satiety and Energy Levels
Semolina takes time to digest complex carbohydrates, therefore it aids in preventing sudden spikes and crashes in blood sugar levels, which helps in controlling hunger and overeating.
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2. Low in Fat
“Semolina is low in fat by nature, so it is suitable for calorie-conscious people,” explained Dr Jaiswal.
3. Versatility
Semolina is a very adaptable food ingredient in recipes that allows healthy meal preparation without compromising on flavour. “Whether it is a savoury dish like upma or a lighter dessert like semolina pudding, healthy options to consider are endless,” shared the expert.
4. Muscle Maintenance
Semolina is also high in protein and its protein content aids muscle retention and repair, an essential factor in losing weight to not lose lean body mass.
5. Digestive Health
Semolina is relatively low in fibre but still helps in healthy digestion. Dr Jaiswal shared that if you often struggle with bloating, this food item can also help improve your gut health.
Bottomline
Semolina is a wholesome food item that can be useful in a healthy weight loss diet because of its nutritional profile and versatility. However, just like any food, moderation and careful preparation are required. Try pairing this nutrient-dense ingredient with other nutrient-dense ingredients and this practice will help you maintain a healthy lifestyle while also moving towards your weight loss goals.