Glycemic Index Of Semolina, 66 (MEDIUM GI)

Food Category : Grains, Pulses & Flours
Calories per 100 gm : 348
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Glycemic index of semolina: 66, glycemic load: 14.7

Semolina is a very gritty, coarse type of flour, usually made from durum wheat. The glycemic index of semolina is 66 which falls under medium GI category. This makes semolina a little debated topic in the area of health. If you have gluten sensitivity, remember you are not supposed to have semolina. This will cause problems such as abdominal pain, bloating, constipation, etc.

Rava Chilla, Sooji Breakfast Chilla

Rava Chilla, Sooji Breakfast Chilla

Is semolina safe for diabetics?

Since the glycemic load of raw semolina is 14.7 which is medium GL range it is to be consumed in moderate amounts along with any other low glycemic index food item. 30 grams of raw semolina have negligible amount of fiber. Thus do not have much effect on cholesterol levels. . You can have upma made out of semolina along with lots of vegetables. This will make the upma rich in fiber.  However, semolina is processed flour made out of wheat, thus need to be consumed in moderate amounts.

Instant Rava Appe

Instant Rava Appe

Is semolina suitable for weight loss?

Healthy Diet and regular physical activity is extremely crucial to remain fit. Anything in excess causes a problem. Since semolina has negligible amounts of fiber, it doesn’t have much effect on satiety and not good for weight loss. Combination of semolina with other food items rich in fiber is advisable in moderate amounts. This allows slow absorption of nutrients in the bloodstream and controls your appetite. Thus when making a choice, prefer something wholesome rather than processed so that it is more effective.

Oats Rava Palak Dhokla

Oats Rava Palak Dhokla

Health facts of Semolina

Rava (semolina, sooji) :  What's good? Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. But once again, it’s minus the fibre which is also one of the important nutrient to maintain healthy heart. So don’t opt for just the plain rava upma… instead toss in some sprouts or veggies and limit the amount of salt used and then add it occasionally to your meals. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics. For details read is sooji healthy?

Vegetable Upma, Upma Recipe


Recipes using Semolina

The south Indians know how to use rava rightly with their absolutely delicious Instant Rava Appe with a tempering of mustard seeds and hing. Even the gujaratis love adding rava to their food, whether it is a simple Rava Dhokla or a besan and rava based super fluffy Khaman Dhokla.

Rava Dhokla, Semolina Dhokla, Suji Dhokla

Rava Dhokla, Semolina Dhokla, Suji Dhokla

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