Is Rava Good For Weight Loss? All You Ought to Know: HealthifyMe


Rava, or Semolina, is a well-liked ingredient in Indian delicacies. It’s used to make varied dishes like upma, idlis, and sheera. Rava is thought for its versatility and talent so as to add texture and flavour to any dish. In some elements of India, it’s known as Rava; in others, it is named Suji. 

Weight reduction has grow to be a precedence for a lot of people who find themselves continually in search of substances to assist them obtain their weight reduction objectives. With Rava being a typical ingredient in Indian households, it’s pure for individuals to wonder if it may possibly match right into a weight reduction weight-reduction plan. This text sheds mild on the advantages and disadvantages of getting rava. Additionally, it goals to find out whether or not it’s a appropriate ingredient for these trying to shed these additional kilos.

Rava: An Overview

Rava, or semolina, is a coarsely floor durum wheat that incorporates fibre and is excessive in protein. It has a medium glycemic index and a medium glycemic load, making reasonable Rava consumption permissible for these making an attempt to drop extra pounds. Rava has a barely gritty texture and a yellowish color, and it’s loved globally as a flexible culinary grain. Folks use it to organize varied dishes, together with pasta, desserts, pancakes, and porridge.

Rava is a nutritious ingredient that may be integrated right into a weight-loss weight-reduction plan. It’s low in fats and has a excessive satiety worth. Which means it may possibly hold you feeling full for longer. Moreover, Rava is a superb supply of complicated carbohydrates important for sustaining power ranges all through the day. With its many well being advantages, Rava generally is a helpful addition to any weight reduction weight-reduction plan.

Dietary Profile of Rava

In response to USDA, unenriched semolina (Rava) incorporates the next vitamins.

  • Power: 360kCal
  • Protein: 12.7g
  • Whole lipid (fats): 1.05g
  • Carbohydrate: 72.8g
  • Fibre, complete dietary: 3.9g
  • Calcium: 17mg
  • Iron: 1.23mg
  • Magnesium: 47mg
  • Phosphorus: 136mg
  • Potassium: 186mg
  • Folate: 72µg

Why is Rava Permissible in a Weight Loss Weight loss program?

Whereas Rava might not have excessive ranges of fibre, it nonetheless has many well being advantages that make it an acceptable ingredient for a weight reduction weight-reduction plan.

Low in Fats

Rava is low in fats, making it a permissible meals for these desirous to drop extra pounds. As well as, in comparison with different grains, Rava has fewer energy per serving when in comparison with rice. For example, one serving of cooked rice has round 150 energy, whereas one serving of cooked Rava has about 120 energy.

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Studies present consuming an excessive amount of fats can result in weight achieve and different well being issues like excessive ldl cholesterol, coronary heart illness, and diabetes. Therefore, selecting low-fat meals like rava can hold you on observe to attain weight reduction objectives and enhance total well being. 

Excessive in Protein

Rava can be excessive in protein, which is useful for constructing and repairing tissues within the physique. Protein can be essential for sustaining muscle mass, which will help hold your metabolism excessive, and support in weight reduction. Rava incorporates round 12.7 grams of protein per 100 grams of serving, which is increased than many different grains.

Research reveals that high-protein meals are helpful in a weight-loss weight-reduction plan.

Excessive Satiety Worth

Rava has a excessive satiety worth, that means it may possibly hold you full for a protracted. This property can profit these making an attempt to drop extra pounds as it may possibly assist scale back the general calorie consumption all through the day. In response to a study, meals with a excessive satiety worth will help with weight reduction by decreasing starvation and total calorie consumption.

Complicated Carbohydrates

Rava is a superb supply of complicated carbohydrates important for sustaining power ranges all through the day. In response to American Coronary heart Affiliation (AHA), complicated carbohydrates take longer to digest than easy ones, stopping the urge to eat longer. The gradual digestion of complicated carbohydrates additionally helps keep away from sudden spikes in blood sugar ranges, which will be detrimental to weight reduction efforts.


Rava is wealthy in micronutrients, equivalent to iron, magnesium, and phosphorus, important for total well being. Iron helps produce purple blood cells, whereas magnesium offers power and maintains bone well being. Phosphorus performs a job in sustaining wholesome bones and tooth and is concerned in lots of mobile processes within the physique.


Whereas Rava might not have excessive ranges of fibre, it’s nonetheless a nutritious ingredient to include right into a weight reduction weight-reduction plan. It’s low in fats, excessive in protein, and excessive in satiety worth, making it a permissible ingredient for individuals who need to drop extra pounds. Moreover, Rava is wealthy in micronutrients, equivalent to iron, magnesium, and phosphorus, important for total well being.

Dietary Methods to Add Rava to a Weight Loss Weight loss program

As now we have established earlier, Rava doesn’t independently support in weight reduction. Nonetheless, there are methods during which you should utilize it to reinforce your weight reduction course of. Listed here are some dietary methods to include Rava in a weight reduction weight-reduction plan:

Substitute Unhealthy Flours with Rava

A major dietary technique to incorporate Rava in a weight reduction weight-reduction plan is to switch unhealthy and high-calorie flours with Rava. Many flours, equivalent to all-purpose, wheat, and rice flour, are calorie-dense and excessive in carbohydrates. These flours should not have a excessive satiety worth and may trigger blood sugar spikes. Changing these flours with Rava can scale back calorie consumption and improve satiety, leading to much less snacking.

Add Greens to Rava Dishes

Including greens to Rava dishes can improve the fibre and nutrient content material of the meal, making it extra filling and nutritious. For instance, including grated carrots, peas, and capsicum to Rava upma can present nutritional vitamins, minerals, and antioxidants to assist drop extra pounds. Equally, including spinach, onions, and tomatoes to Rava dosa can improve the dish’s nutritive worth.

Embody Protein-Wealthy Elements

Protein is an important nutrient that performs an important position in weight reduction. Together with protein-rich substances in Rava dishes can improve the satiety worth and scale back starvation pangs. Paneer, tofu, lentils, and sprouts are wonderful sources of protein that may be added to Rava dishes to make them extra weight reduction pleasant. For instance, including paneer and greens to Rava upma can improve the protein and nutrient content material of the meal.

Restrict Portion Dimension

Regardless that Rava is a wholesome ingredient, it’s important to restrict portion measurement to keep away from overeating. Consuming giant parts can result in a rise in calorie consumption, which may hinder weight reduction. A reasonable serving measurement of Rava dishes, together with a balanced meal, will be an efficient method to incorporate Rava right into a weight reduction weight-reduction plan.


Incorporating Rava right into a weight reduction weight-reduction plan will be an efficient method to improve the load loss course of. For instance, one can change unhealthy flours with Rava, add greens to Rava dishes, embody protein-rich substances, and restrict portion measurement.

Wholesome Rava Recipes for Weight Loss

Rava Upma with Greens

Serving: 2

Preparation Time: quarter-hour


  • Rava (semolina): 1 cup
  • Water: 2 cups
  • Oil: 1 tbsp
  • Mustard seeds: 1 tsp
  • Cumin seeds: 1 tsp
  • Urad dal: 1 tsp
  • Chana dal: 1 tsp
  • Curry leaves: 5-6
  • Inexperienced chillies: 2 (chopped)
  • Onion: 1 medium (chopped)
  • Carrot: 1 medium (grated)
  • Capsicum: 1 medium (chopped)
  • Salt: as per style
  • Lemon juice: 1 tbsp
  • Coriander leaves: for garnishing

Methodology of Preparation

  • Warmth oil in a pan and add mustard seeds, cumin seeds, urad dal, and chana dal.
  • As soon as the seeds begin crackling, add curry leaves, inexperienced chillies, and chopped onion. Saute till the onion turns translucent.
  • Add the grated carrot and chopped capsicum. Cook dinner for 2-3 minutes.
  • Add water and salt. Convey it to a boil.
  • Slowly add Rava whereas stirring constantly to keep away from lumps. Cook dinner for 5-7 minutes on low flame.
  • Flip off the flame, add lemon juice and blend properly. Garnish with coriander leaves and serve scorching.

Rava Uttapam with Paneer and Greens

Serving: 2

Preparation Time: 20 minutes


  • Rava (semolina): 1 cup
  • Curd: 1 cup
  • Water: as required
  • Onion: 1 medium (chopped)
  • Tomato: 1 medium (chopped)
  • Capsicum: 1 medium (chopped)
  • Paneer: 50 grams (crumbled)
  • Salt: as per style
  • Pink chilli powder: ¼ teaspoon
  • Coriander leaves: for garnishing

Methodology of Preparation

  • Combine Rava, curd, and water in a bowl to make a batter. Maintain it apart for 10 minutes.
  • Add chopped onion, tomato, capsicum, and crumbled paneer to the batter. Combine properly.
  • Add salt and purple chilli powder. Combine properly.
  • Warmth a non-stick pan and unfold a ladleful of batter on it. Cook dinner on medium flame till the underside turns golden brown.
  • Flip and prepare dinner the opposite aspect for 1-2 minutes.
  • Repeat the method with the remaining batter.
  • Garnish with coriander leaves and serve scorching.

Precautions for Utilizing Rava in a Weight Loss Weight loss program

Whereas Rava generally is a wholesome addition to a weight reduction weight-reduction plan, exercising warning whereas consuming it’s important. Overconsumption of Rava can result in constipation, abdomen ache, and bloating. Moreover, individuals with Celiac illness and non-celiac gluten sensitivity ought to keep away from Rava because it incorporates gluten, which may trigger digestive issues. Subsequently, it’s essential to keep up a steadiness whereas consuming Rava to stop overconsumption of this mild ingredient.

HealthifyMe Suggestion

Attempt making Rava Pongal for a scrumptious and light-weight breakfast choice. To arrange this dish, you’ll need moong dal, Rava, curry leaves, cashews, black pepper, turmeric, and salt. First, prepare dinner the moong dal till it turns into tender. Then, warmth oil in a kadai and add cumin seeds and roasted cashews. As soon as the cashews are accomplished roasting, add curry leaves, finely chopped ginger, and black pepper and allow them to prepare dinner. Then, add water, salt, and turmeric and let it come to a boil. Subsequent, add the Rava and prepare dinner it correctly. Lastly, combine it with the cooked moong dal and luxuriate in your wholesome and attractive Rava Pongal!

The Last Phrase

Rava is a superb meal choice for shedding weight as a result of it digests slowly and makes you’re feeling full. As well as, it’s a nutrient-rich meal as a result of it incorporates nutritional vitamins and minerals. Rava is on the market in a wide range of methods for weight reduction. This entails adjusting every part from the kind of grain to the assortment of veggies to fit your preferences or wants. Nonetheless, relying solely on rava won’t independently lead to weight reduction. It’s essential to observe a wholesome life-style with correct workout routines to attain outcomes.

Disclaimer: The aim of this text is simply to disperse data and lift consciousness. It doesn’t intend to switch medical recommendation from professionals. For additional data, please contact our licensed nutritionists Here.

Analysis Sources

1. The U S Division of Agriculture

2. Institute of Medication (US) Subcommittee on Navy Weight Administration. Weight Administration: State of the Science and Alternatives for Navy Packages. Washington (DC): Nationwide Academies Press (US); 2004. 4, Weight-Loss and Upkeep Methods. Obtainable from:

3. Kim JY. Optimum Weight loss program Methods for Weight Loss and Weight Loss Upkeep. J Obes Metab Syndr. 2021 Mar 30;30(1):20-31. doi: 10.7570/jomes20065. PMID: 33107442; PMCID: PMC8017325.

4. Leidy HJ, Clifton PM, Astrup A, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, Woods SC, Mattes RD. The position of protein in weight reduction and upkeep. Am J Clin Nutr. 2015 Jun;101(6):1320S-1329S. doi: 10.3945/ajcn.114.084038. Epub 2015 Apr 29. PMID: 25926512.

5. Low-Power-Dense Meals and Weight Administration: Chopping Energy Whereas Controlling Starvation
6. American Coronary heart Affiliation

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