Sooji or semolina has long been considered a healthier alternative to maida (all-purpose flour), especially in Indian kitchens. The Indian diet for weight loss often includes suji-based dishes like upma, idli, and even desi pancakes. However, Akriti, an engineer-turned-medical student, recently put coarse flour in the spotlight by saying its health benefits are just a misconception.
Called sooji “just a glorified version of maida”, he argued that it has a moderately high glycemic index, “virtually no fibre” and is essentially a refined carbohydrate. According to her, a slightly lower glycemic index than maida does not automatically make it a healthier option.
To verify these claims, we reached out to Ashlesha Joshi, Dietitian and Fitness Nutritionist at Tone 30 Pilates.
Sooji is a better option than maida for everyday Indian preparations like upma or idli when combined with high-fiber foods (Image: Pexels)
Simple facts or oversimplification?
The nutritionist tells indianexpress.com that the Akriti comparison is an oversimplification. “Both sooji and maida come from wheat, but they are processed differently. Maida is made from the refined endosperm that has had most of the fiber and micronutrients removed, while sooji is a thicker product that retains a little more protein and structure.”
However, he adds that sooji is not yet a whole grain. “Calling it ‘glorified maida’ is misleading, but presenting it as highly nutritious would also be inaccurate. It falls somewhere in between.”
So can sooji be a healthier alternative to maida? According to Joshi, context and moderation matter. “Compared to maida, sooji has a lower degree of refinement and provides greater satiety, especially when cooked with vegetables, legumes or healthy fats. It can work well in everyday Indian preparations like upma or idli, but avoid over-reliance. It should not replace whole grains like millet, oats or whole wheat on a regular basis,” he warned.
Sooji and blood sugar levels
Addressing blood sugar concerns, Joshi agrees that sooji has limitations. “Sooji has a relatively high glycemic index because it is made from refined wheat and is digested quickly,” he says, adding that its fiber content is low compared to whole grains. However, he points out that preparation plays a role. “Adding vegetables, protein sources like dal or curd, and fats like ghee or oil can slow glucose absorption and reduce blood sugar spikes.”
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However, regular consumption, especially in large quantities, can have disadvantages. “When consumed as part of a diet rich in refined carbohydrates, sooji can contribute to blood sugar fluctuations and reduced satiety,” Joshi warns. It also contains gluten, so it is not suitable for people with celiac disease or gluten intolerance.
To put it plainly, occasional consumption of sooji as part of a balanced meal is fine, but nutritionally, it is best viewed as a refined transitional grain, not a daily health staple.
DISCLAIMER: This article is based on information in the public domain and/or from the experts we spoke to. Always consult your health professional before starting any routine.
