Is Upma Good for Weight Loss?: A Delicious and Nutritious Option for Women

Upma | Is Upma Good for Weight Loss?

Looking for a delicious and nutritious breakfast option that can help with weight loss? Upma might just be the perfect solution for you! This traditional Indian dish is not only tasty and easy to make, but it is also packed with fibre, protein, and healthy fats that can keep you feeling full and satisfied for hours. 

Upma is a low-calorie, low-fat, and high-fibre dish that can help you feel full for longer, preventing you from reaching for unhealthy snacks. It also contains essential nutrients such as vitamins, minerals, and protein, making it a healthy breakfast option for women who want to maintain their overall health and wellness.

So, if you're a woman on a weight loss journey, consider incorporating Upma into your breakfast routine. With its delicious taste and numerous health benefits, it's a win-win situation for your taste buds and your waistline!

Upma for weight loss

Upma can be a great addition to your weight loss diet plan. It is a popular South Indian breakfast dish made with semolina (also known as rava or sooji), vegetables, and spices. It is a low-fat, low-calorie, and high-fibre dish that can keep you feeling full for longer periods.

Semolina is a rich source of protein and fibre, which can help to slow down the digestion process and promote satiety, keeping you feeling full for longer periods.

One cup of upma made with vegetables contains only around 250 calories, making it a perfect meal option for those who are trying to lose weight. Additionally, the high fibre content of upma can help regulate digestion, prevent constipation, and improve overall gut health.

To make upma even healthier, try adding more vegetables like carrots, peas, and bell peppers. You can also substitute semolina with other nutritious grains like quinoa or millet.

So, if you're looking for a delicious and healthy breakfast option that can aid in your weight loss journey, give upma a try!

Upma nutritional value

One serving of Upma (100g) contains approximately:

  • Calories: 177
  • Carbohydrates: 31g
  • Protein: 4g
  • Fat: 4g
  • Fiber: 2g
  • Iron: 2mg
  • Calcium: 13mg

Upma is also a good source of essential vitamins and minerals, including vitamin B6, thiamin, magnesium, and phosphorus. Additionally, it is a low-glycemic index food, which means it can help regulate blood sugar levels and provide sustained energy throughout the day.

Is upma healthy?

Yes, upma is generally considered healthy as it is made with semolina, which is a good source of carbohydrates, fiber, and protein. It is also low in fat and calories, making it a good option for weight loss. However, the overall healthiness of upma depends on the ingredients used and the way it is prepared. Adding vegetables like carrots, peas, and onions can make it even healthier by increasing the nutrient content. It is also important to limit the amount of oil and salt used in its preparation to keep it healthy.

Does upma increase weight?

Upma itself is not a high-calorie food, but it can contribute to weight gain if consumed in large portions or with high-calorie accompaniments such as chutney or sambar. It is important to practice portion control and pair upma with healthy accompaniments like a side of veggies or a bowl of yoghurt to maintain a balanced diet and prevent weight gain.

Upma vs poha for weight loss

When it comes to weight loss, both upma and poha can be good options as they are low in calories and high in fibre. Upma is made from semolina, while poha is made from flattened rice flakes. Both dishes can be prepared with vegetables to add more nutrition and fibre to the meal.

In terms of calories, upma tends to be slightly higher than poha, but both are still relatively low in calories. Poha has a slightly higher glycemic index, which means it can cause a quicker spike in blood sugar levels compared to upma. However, adding protein-rich toppings such as peanuts or sprouts to poha can help slow down the digestion process and reduce the glycemic index.

Ultimately, both upma and poha can be part of a healthy and balanced diet for weight loss, but it's important to pay attention to portion sizes and the ingredients used in preparation.

Take Away

Upma can be a good addition to a weight loss diet as it is low in calories, high in fibre and protein, and can help keep you feeling full for longer. However, it is important to keep in mind portion sizes. As with any food, upma should be consumed in moderation as part of a balanced diet and active lifestyle.


Is upma good for weight loss at night?

No. Eating upma at night may not be the best choice for weight loss due to its high carb content.

Does upma contain fat?

Upma can contain a small amount of fat depending on the cooking method and ingredients used, but it is generally considered a low-fat food option.

How much upma to eat for weight loss?

The recommended serving size of upma for weight loss is 1/2 to 1 cup, depending on your caloric needs and overall dietary goals. It is important to pair upma with a balanced diet and regular exercise for optimal weight loss results.


The Macronutrients, Appetite, and Energy Intake - NCBI

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