Upma is a traditional breakfast dish popular in the Indian subcontinent, made from semolina (also known as suji or rawa) and water. It is often served with ghee, vegetables, and spices, and can be garnished with cashews, coconut, or cilantro. Upma is known for being a quick, easy, and filling meal, but what about its nutritional value? Is upma per 100g healthy for you? Let’s take a closer look.
The nutritional value of upma per 100g depends on the ingredients used to make it. Here is a breakdown of the nutrients in a basic upma recipe made with semolina, water, and a small amount of oil:
- Calories: 199.7
- Protein: 5.8g
- Fat: 5.1g
- Carbohydrates: 33.1g
- Fiber: 1.7g
- Sugar: 0.6g
It’s worth noting that these values will vary slightly depending on the specific brand of semolina used and any additional ingredients that are added to the upma.
So, is upma per 100g healthy for you? It can be, as long as it is consumed in moderation and as part of a balanced diet. Upma is a good source of energy, providing 199.7 calories per 100g serving. The semolina used to make upma is rich in complex carbohydrates, which can provide sustained energy throughout the day. Upma is also a good source of protein, with 5.8g per 100g serving, which is important for muscle repair and maintenance.
Upma is low in fat, with just 5.1g per 100g serving, making it a good choice for those trying to manage their fat intake. It is also a good source of fiber, with 1.7g per 100g serving, which can help to keep you feeling full and satisfied. The fiber in upma can also support digestive health and may help to lower cholesterol levels.
However, it’s important to keep in mind that upma is made from semolina, which is a refined grain. Refined grains have been stripped of their bran and germ, which contain important nutrients such as fiber, vitamins, and minerals. As a result, refined grains are less nutritious than whole grains. While upma can still be part of a healthy diet, it is a good idea to include a variety of whole grains as well, such as oats, quinoa, or brown rice.
In terms of additives and seasonings, upma can be a healthy choice or not, depending on what you add to it. Adding vegetables such as onions, tomatoes, and bell peppers can boost the nutritional value of upma and add important vitamins and minerals. However, adding too much oil or ghee, or using upma as a vehicle for unhealthy condiments such as fried savory snacks, can negate some of the health benefits.
In summary, upma per 100g can be a healthy choice as part of a balanced diet, as it is a good source of energy, protein, and fiber. However, it is made from refined grains and the nutritional value can be affected by the ingredients and seasonings used. As with any food, it is important to consume upma in moderation and to choose healthy additives and condiments.