Semolina is obtained from coarsely ground wheat endosperm. It is a rich source of carbohydrates and protein. Moreover, it has a low glycemic response, which makes it a healthy palatable choice.

7 Amazing Health Benefits of Semolina (Sooji)

Semolina is considered as a sattvic food and has been a staple food in India for centuries. Due to its sattvic nature, it helps in building immunity, supports digestion. In India, people incorporate Sooji in varieties of sweet and savoury dishes.

Ayurvedic Properties of Sooji

  • At a tridoshic level, it pacifies Vata and Pitta dosha but increases Kapha dosha. It has Madhur (sweet) taste.
  • Balakala – gives strength to the system.
  • Jivanaya – food that gives life.
  • Nourishment for Vata and Pitta doshas.

Health Benefits of Semolina (Sooji)

As it not highly processed or refined and it is prepared using durum wheat, it is considered as healthy. It is a rich source of healthy carbohydrates and many vital nutrients such as iron, calcium, phosphorus, zinc, Vitamin B etc.

1. Prevention of Diabetes

As Sooji is a great source of fibre and proteins, it helps in reducing elevated sugar levels and therefore reduces the risk of diabetes.

2. Helps in Reducing Weight

As semolina takes time to digest, this property helps people who are trying to lose weight as it helps to keep the person satiated for a long time and prevents over-eating.

3. Boosts Metabolism

It only helps in providing instant energy but also boosts the metabolism as well as it keeps the body charged throughout the day.

4. Prevents Anaemia

Semolina is a good source of B Vitamins such as thiamine and folate, magnesium and iron which help to support red blood cell production.

5. Good for Heart Health

As it is rich in fibre, it reduces the risk of developing heart diseases. Fibre improves heart health by lowering LDL levels, inflammation and blood pressure.

6. Good for Babies

Ayurveda gives importance on good nutrition at every stage of life. That is why food is called Mahabhaishajya (great medicine) in Ayurveda. Semolina can be easily digested by babies. Sooji kheer prepared from sooji, cow’s ghee, cardamom powder, milk, jaggery is ideal for babies as it is rich in carbs and proteins.

7. Enhances Immunity

Selenium present in semolina is known to strengthen the immune system. In addition to selenium, it contains Vitamin E and B-complex which boost the immune system.

Now a days, it is a common perception that wheat is an evil food due to the presence of gluten.

According to Ayurvedic perspective, if an individual continues to eat junk and heavy foods that body can’t digest, the body develops allergies to those foods that aggravate the imbalance of doshas within the system and the corresponding srotas are affected.

For Pitta dominant individuals, wheat is sweet and cooling in nature which helps in soothing excessive Pitta and Vata.

Wheat is considered as a super food when cooked according to Ayurvedic way.

Healthy Recipes Prepared from Semolina (Sooji)

  1. Sooji Halwa
  2. Sooji Upma

1. How to Prepare Sooji Halwa?

Sooji Halwa is a traditional food of India. It is also recognized as a functional food because of the presence of functional components such as anti-oxidants, dietary fibers, body-healing chemicals etc.

Sooji Halwa
  • Put 2-3 tablespoon desi ghee in a saucepan and then add 1 cup semolina and stir fry over the medium or low heat till it does not stick much and turns light brown.
  • In another pan, take ½ cup sugar and dissolve the sugar in water over low heat and keep on simmer, if required.
  • Now add sugar solution and cardamom to the roasted Sooji and bring to boil till the liquid is absorbed.
  • Garnish it with roasted dry fruits and serve hot.

2. How to Prepare Sooji Upma?

Upma is a popular recipe in Southern India made of Semolina or cracked wheat.

Sooji Upma
  • Roast semolina in a pan to add ushna (hot) and laghu (light) qualities to it.
  • Take a separate pan. Add 1-2 tablespoon of desi ghee. Add mustard seeds, curry leaves, peanuts, onion and other seasonal vegetables.
  • When all the vegetables are lightly cooked, then add Sooji slowly while stirring. When it comes to boil, cover the vessel after adding salt and spices.
  • Add a dash of lemon while serving but never cook lemon as it helps in digestion.

Sometimes patients are advised to have Ayurvedic remedies for better and quick results. For experts consultation please write us at or click here to book appointment to consult online.


For specific treatment, always consult an Ayurveda expert!

This article is not a substitute to the standard Medical Diagnosis or personalized Ayurvedic Treatment! It is intended only for Information!

 5,867 total views,  8 views today