When you are trying to lose weight, choosing the right foods becomes quite challenging. In such a situation, we will talk about a South Indian dish that we know as upma. When it comes to healthy recipes, it would not be fair if we did not talk about Upma. But the question is that Upma helps you with weight loss.
What is Upma?
Upma is a traditional Indian dish. Upma is made from semolina (also called Rava or Sooji). It is usually cooked with vegetables, spices, and nuts. Upma is popular because it is extremely easy to make, versatile, and nutritious.
Nutritional Benefits of Upma
- Low Calories: One of the main reasons why Upma is considered good for weight loss is that it is relatively low in calories. A typical serving of upma contains around 200–250 calories, depending on the ingredients used. This makes it a light but satisfying meal that helps you stay within your daily calorie limit.
- Rich in Dietary Fiber: Whole wheat semolina, which contains a lot of fiber, is used to make upma. Because fiber keeps you full for a longer period of time, it curbs hunger and reduces the chances of overeating, which makes Upma good for weight loss.
- Rich in Nutrients: Upma is not only low in calories but also packed with essential nutrients. Iron, magnesium, and B vitamins are among the vitamins and minerals it provides that support healthy aging and energy maintenance. Adding vegetables to upma can further enhance its nutritional value, providing additional vitamins, minerals, and antioxidants.
- Low in Fat: Upma is usually low in fat, especially if you make it with less oil or ghee. Reducing fat intake is important for weight loss, and Upma offers a way to enjoy a delicious meal without consuming excessive fat.
How Can UPMA Help With Weight Loss?
- Portion Control: One of the key aspects of successful weight loss is portion control. Upma is a dish that can be easily portioned, allowing you to properly manage your calorie intake. You can enjoy eating without being concerned about gaining weight by limiting the number of calories in your meals.
- Balanced Meal: Upma can be a balanced meal if the right ingredients are chosen. By adding vegetables like carrots, peas, capsicum, and tomatoes while making upma, you can increase both its taste and its fiber and nutrient content.
- Versatile and Adaptable: If we talk about the benefits of Upma, the best part about it is that it is versatile. You can customize it according to your taste and dietary requirements. Whether you like it spicy or mild, with lots of vegetables or just a few, you can make it to your own liking. This will help you stick to your weight loss plan for a long time, thereby increasing your chances of achieving your weight loss goals.
- Limit the Use of Oil. If you want to lose weight, use as little oil or ghee as possible while making upma. Additionally, you can utilize healthier techniques that are more helpful to you, such as cooking spray or roasting veggies in a non-stick pan.
- Use Lots of Vegetables & Add Protein: Add a variety of vegetables to your diet to increase its fiber, vitamin, and mineral content. Vegetables like carrots, peas, and capsicum are great choices. You can also include a source of protein in your meal to make it more satisfying.
If you are a non-vegetarian, you can also use boiled eggs. Sprinkling cheese also increases the protein content. These will add flavor to your upma and make it healthier too.
Conclusion:
Is Upma good for weight loss? Yes! Upma is one of the best low-calorie, high-nutrient dishes for weight loss. Use whole wheat semolina, add plenty of veggies, limit oil, incorporate protein, and watch your portions to enjoy upma as a tasty and efficient way to reach your weight loss goals.
Making lasting changes to your diet and lifestyle is key to weight loss success. Incorporate healthy, satisfying meals like Upma to help you stay on track and achieve your weight loss goals. Add Upma to your diet and enjoy a healthier, happier life!
