Practical Tips for Including Sooji in a Diabetes Diet

Upma is a preferred food, especially for breakfast or as an evening snack. Its lightness and flavor make it a great pairing with coffee. But if you have diabetes, things change. You must rethink sooji or rawa-based dishes like upma. You also keep looking for a scientifically proven diabetes control program to manage your diabetes well. Now, let us check if Sooji fits into a diabetes-friendly diet.

Semolina, or suji/rava, is one of those basic ingredients found in most Indian kitchens. It is prepared from wheat and is used for a lot of main course dishes, sweets, and breakfast items like halwa, kheer, rawa ladoo, idli, dosa, and much more.

Nutrition Facts

Sooji happens to be an all-time favorite across cuisine charts due to its versatility and quick cooking time, but how does it truly behave on blood sugar levels? Here’s what you need to know about its nutritional profile and effects.

Health Benefits of Sooji

Sooji has some health benefits:

1. Energy Boost: The high content of carbohydrates is responsible for providing a quick source of energy. Therefore, it is good for athletes or others who need an instant source of energy.

2. Bone Health: Sooji is enriched with calcium and magnesium, which are responsible for building and maintaining strong and healthy bones.

Though these are the fair advantages, such nutrients are found in other foods too, such as daliya, oats, besan, jawar- all with a lower glycemic index.

Tips to Have Sooji in Your Diet

You love sooji and would like to indulge in it despite being diabetic; no problem. Here are some practical tips:

1. Portion Control: Keep a tab on eating sooji excess to avoid sudden Blood sugar peaks.

2. Pair with Fiber: Pairing sooji with high fiber foods like vegetables or legumes will help in slowing down carbohydrate absorption. For example, adding a variety of vegetables to upma increases its fiber content. If you are preparing the sweet sooji dish, then pair it with salad or a bowl of sprouts.

3. Whole Grains: Use whole-grain or whole-wheat sooji instead, which will have a lesser content of glycemic index. It contains lesser carbohydrate content and almost the same taste as daliya, which is an excellent alternative.

4. Check Blood Sugar: Observe the rise in your blood sugar levels every time after consume sooji to understand how it personally affects you. 

Sooji Recipes for Diabetic Persons 

Here are some recipes for persons who suffer from diabetes:. 

1. Vegetable Upma: Use a small amount of sooji and add plenty of vegetables to increase the fiber content. Cook this with minimal oil and have it with a good source of protein like yogurt. Adding sprouts can increase its protein content as well.

2. Dahi Sooji Cheela: Mix water, homemade dahi, and sooji; rest for 10 minutes. Take whole wheat sooji and rest it with finely chopped vegetables like carrots, cabbage, green peas, capsicum, onion, and tomatoes, seasoned by kadi patta, dhaniya patta, rai, and chana dal tadka. Serve it hot along with homemade chutneys such as pudina, dhaniya, or tamatar.

3. Suji Porridge: Use whole grain sooji for preparing porridge and add nuts, seeds, and a small quantity of fruit to enhance fiber and protein.

These tips and recipes help you enjoy the flavors of Sooji with good diabetic control.