is suji good for diabetes
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Is Suji Good For Diabetes?

Suji, also known as Sooji, Semolina, or Rava, is processed from wheat. It is available in fine or coarse granulated form. Suji is called Rava in southern parts of India, while addressed as sooji or suji in northern India. Does suji increase blood sugar? Suji, in raw form, is a little darker and off-white compared to other wheat flours. It has a natural odour too. Suji is primarily made from durum wheat. It is used as an ingredient for many dishes and has multiple nutritional qualities. Anyone can consume suji as it is healthy for all. Many homemade snacks and meals have started using suji as the main ingredient because of its health benefits. But you might still wonder: Is suji good for diabetes? Also know about freedom from diabetes

Nutrition Profile of Suji 

Here is the composition of suji in a tabular form:

Nutrients in Suji                           Amount present
Calories                                   374            
Carbohydrates  a) Dietary fibre  b) Sugar   81 g 2 g 0 g  
Fats                                       1.03 g        
Proteins                                   7.51 g        
Water                                       9.86 g        
Copper                                     0.284 mg      
Calcium                                     71 mg          
Manganese                                   1.035 mg      
Magnesium                                   27 mg          
Selenium                                   19.9 mg        
Phosphorus                                 153 mg        
Zinc                                       1.02 mg        
Potassium                                   174 mg        
Iron                                       0.74 mg        
Sodium                                     2 mg          
Vitamin B6                                 0.452 µg      
Vitamin B3                                 5.048 µg      
Vitamin B1                                 0.224 µg      
Vitamin B5                                 0.672 µg      
Folate                                     8 µg          
Vitamin B2                                 0.05 µg        
Vitamin K                                   0.1 µg        
Vitamin E                                   0.03 µg        

Benefits of Suji

Suji or Rava is very nutritious and healthy for everyone. Here are the benefits of consuming suji:

  • Suji is good for the heart. It contains fibre which helps in keeping the heart protected and healthy. Suji also helps lower HDL cholesterol in a person and reduces the chances of heart-related problems. 
  • Suji helps in maintaining ideal body weight. Suji-made meals are usually fulfilling, so it helps remove unnecessary cravings for food. This is an important factor when answering the question, can people with diabetes eat suji?
  • Suji is rich in iron. Iron helps promote healthy blood circulation in the body, develops the immune system to fight off harmful radicals, and increases the oxygen supply in the body. 
  • The fibre content in suji makes it very healthy for a person's digestive system. Suji helps in reducing the chances of having digestive issues and problems related to the immune system, such as constipation, indigestion, etc. 
  • The nutritional values of suji help maintain the overall well-being of a person and protect them from other harmful factors. 
  • Suji is beneficial for the heart. It also helps in lowering the level of cholesterol in a person. 
  • Iron in suji helps in nourishing the blood circulation throughout the body. Also know about sugar free biscuits.

Benefits of Suji for People with Diabetes

Is suji good for diabetes? There are several benefits of suji or rava for people with diabetes, which are as follows:

  • Suji creates less glucose in the blood and is therefore healthy for people with diabetes. 
  • The fibre content in suji helps lower blood sugar levels in people with diabetes. 
  • Magnesium present in suji helps balance out the levels of sugar or glucose in the blood and thus prevents the effect of diabetes from getting worse. 
  • Suji can increase the efficiency of the immune system and its health. This is an important benefit for people with diabetes as a well-functioning immune system ensures overall well-being. 
  • Maintaining an ideal body weight is crucial for people with diabetes. Consuming suji helps do that as it is a heavy food ingredient and kills the urge to eat unnecessarily. Also know about prediabetes diet.
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Suji Glycemic Index

Glycemic index of suji is 66. It helps manage the blood sugar levels of a person by slowing digestion. It boosts the health of a person's immune system and increases immunity. Suji keeps a person full for longer periods and does not give way to unnecessary food cravings. Suji is filled with vitamin B and vitamin E, which help keep the person healthy. Suji helps a person remain energized and stay active throughout the day. It also protects the heart of a person. 

Risks of overconsumption of suji with diabetes

Is rava good for diabetes? Rava has gluten and therefore, will have a slightly higher quantity of carbs. The overconsumption of rava can be harmful to people who have a gluten allergy. If you are aware of any allergic reactions that are triggered by the consumption of rava, you should avoid its consumption as it can lead to several health problems like – constipation, stomach ache, bloating, etc. Also know about Indian diabetes diet.

Additionally, people suffering from celiac disease should also avoid rava. Non-celiac gluten sensitivity is known to be prevalent in about 0.5-13% of the population. It is often recommended for people with celiac disease and people with non-celiac gluten sensitivity to avoid foods that contain gluten – this includes rava, maida, and wheat. Also know about south Indian diabetic diet chart.

Different Ways to Consume Suji for People with Diabetes

Is suji good for people with diabetes? Yes, it is! Several healthy and tasty dishes can be cooked using suji as the main ingredient, which is beneficial for people with diabetes. Here are some of them:

Suji Idli 

Idli can be easily prepared using suji with a little oil or ghee. Idli is made by steaming the batter, so there are little to no calories present, and a person can consume it without worrying about it being harmful to the body. Read why sugar free is good for health.


Upma is a dish full of nutritious vegetables such as beans, broccoli, tomatoes, onions, and a good mixture of spices to freshen it up. Upma is a breakfast meal and also a form of evening snack. It is a dish that is the answer to the question, is suji good for diabetes! Also know about is jaggery better than sugar?

Suji Cheela 

Suji Cheela is a dish similar in shape to a pancake, but it is made from suji, nutritious vegetables, and lentils. Suji Cheela is a healthy option that is easy to make and digest. 

Rava Dosa 

It is a famous south Indian dish made from suji, all-purpose flour, and rice flour. Dosa also requires little oil. The batter for dosa can have vegetables, which could turn out to be delicious. Know about Indian breakfast for diabetes .


Suji is beneficial for people with diabetes as it contains high fibre and proteins, which is healthy for a person. Many home-cooked dishes use suji as the main ingredient to make the food tasty; dishes made with suji are also easy to cook. The glycemic index of suji is low, which is good for people with diabetes.

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Is suji good for diabetes?

Yes, Suji is good for diabetes due to its higher nutritional value. Suji is rich in fiber which helps in maintaining blood glucose levels in the body.

Can diabetics eat suji upma?

Upma is meant to be good for a person with diabetes as it contains high amounts of fiber, vitamins, and minerals. You can make sure to cook suji for diabetes with a lot of vegetables so that the carb content is balanced out with the help of the nutrients in the veggies. Ensure to consume it at moderate levels so that sugars levels in the blood do not witness a spike

What is the risk of overconsumption of Suji for diabetes?

Suji and upma need to be consumed at limited, pre-decided, and moderate levels so that it does not cause an increase in blood sugars. If anyone is allergic to gluten or if someone overconsumes suji, it can lead to certain health issues like constipation, stomach ache, bloating, etc. Persons with celiac disease should also avoid rava.

Can diabetics eat semolina upma?

Upma is generally considered good for persons with diabetes. Upma is made using semolina and it can be made with abundant vegetables that contain large amounts of fiber, vitamins, and minerals. To understand is semolina good for diabetics, the carb content is important. The high carb content would make it vital for the maintenance of proper quantities and portion control.

Is semolina good for diabetes?

Is semolina healthy for diabetics? Semolina is rich in magnesium and fiber, and is, therefore, good for diabetes. These are nutrients that help improve the overall blood sugar levels in the body and can also help reduce the risk and onset of type 2 diabetes. However, the carb content is high, which can add to the glycemic index of the food. You can reduce the glycemic load by adding more fiber and protein to the food.

Is semolina high glycemic?

Semolina is a gritty type of flour that is made from durum wheat. The glycemic index for the same is 66 – medium. Being rich in fiber, it can slow down the digestion of food and can reduce sugar levels, however, it is still not advised to consume upma every day in large quantities.

What is the glycemic index of rava?

The GI index of semolina, or rava, is 66. This puts it in the moderate range of the GI scale. However, the glycemic load is 14 – which is considered to be quite healthy even for a person with diabetes. If rava is used with a combination of several fiber-rich vegetables, it can be a great option to add to the diabetes diet plan. The overall glycemic load will be reduced even more leading to less carb intake in that particular meal. 

Is sooji rava good for diabetes?

Yes, sooji rava can be good for people with diabetes when consumed in moderate quantities. This is because this ingredient does have a higher number of carbs that can lead to a rise in the blood sugar levels of the body when too much is eaten at one time. However, the high-fiber content is one of the biggest reasons why suji is often recommended for a person with diabetes. Suji rava can be combined with vegetables to make it into a much healthier dish for people with diabetes.

How many calories are present in suji halwa?

The calories in suji halwa (one serving) are approximately 285. Most of this number comes from the higher number of carbs – 170. The other maximum percentage that makes up these calories would be the fat content – 101 calories. Suji halwa, if made with stevia, and no refined sugar or jaggery can be a healthier option. Using low-fat oil or ghee can also reduce the overall fat content in the dish. 

Is sooji good for weight loss?

Yes, sooji is recommended for people who are trying to lose weight. 100 grams of unenriched sooji consists of approximately 360 calories and no cholesterol. Moreover, the high fiber content in this ingredient can promote slow digestion of food in the body. This leads to the person feeling full for a longer duration and curbs the frequent hunger pangs and intake of food. Suji also has a lot of iron, calcium, magnesium, zinc, and other vital nutrients that help maintain energy levels within the body.




This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.