Sooji vs Maida: Is Semolina Really the Healthier Choice?
In Indian households, sooji vs maida has long been a familiar debate. Semolina (sooji) is often seen as a healthier option than all-purpose flour (maida), especially in popular dishes like upma, idli, and pancakes. Many weight-loss diets also include sooji-based meals, believing them to be lighter and better for digestion.
However, this common belief has recently been questioned. Akriti, an engineer-turned-medical student, sparked discussion online by calling sooji “a glorified version of maida,” suggesting that its health benefits may be overstated. Her comments raised an important question: Is sooji actually healthier than maida, or is the difference smaller than we think?
How Sooji and Maida Are Made
To understand the sooji vs maida debate, it helps to know how both are produced.
Both sooji and maida come from wheat. The key difference lies in processing. Maida is highly refined and made only from the inner part of the wheat grain, with most fibre and nutrients removed. Sooji, on the other hand, is coarser and less refined. Because of this, it retains slightly more protein and texture.
Nutrition experts stress that sooji is not a whole grain. While it is less refined than maida, it still lacks the fibre and micronutrients found in foods like whole wheat, millets, or oats.
Is Calling Sooji “Glorified Maida” Fair?
According to experts, sooji is nutritionally better than maida; it should not be portrayed as highly nutritious either. Sooji sits somewhere in between. It is not as refined as maida, but it also does not offer the full benefits of whole grains.
In simple terms, sooji vs maida is not a black-and-white issue. One is slightly better, but neither is ideal for everyday consumption if health is the main goal.
Effect of Sooji on Blood Sugar Levels
One of the biggest concerns with sooji is its impact on blood sugar.
Sooji has a moderately high glycaemic index, meaning it digests quickly and can raise blood sugar levels. Its fibre content is also low compared to whole grains. For people with diabetes or insulin resistance, this can be a concern.
However, preparation matters. Adding vegetables, protein sources such as dal or curd, and healthy fats like oil or ghee can slow digestion. This helps reduce sudden blood sugar spikes and improves satiety.
When Can Sooji Be a Better Option Than Maida?
Despite its limitations, sooji can still have a place in a balanced diet.
Compared to maida, it provides better fullness and slightly better nutritional value. When eaten occasionally and combined with fibre-rich foods, it can work well in everyday Indian meals like upma or idli.
Experts advise against relying on it daily. Overconsumption, especially as part of a diet high in refined carbohydrates, may lead to energy crashes, hunger, and blood sugar fluctuations
Who Should Be Careful With Sooji?
Sooji contains gluten, which makes it unsuitable for people with celiac disease or gluten sensitivity. For such individuals, alternatives like millets or rice-based options are safer.
Even for others, moderation is key. Sooji should not replace whole grains regularly.
Conclusion
To put it simply, sooji vs maida is about relative, not absolute, health. Sooji is marginally better than maida, but it is still a refined grain. It can be included occasionally as part of a balanced meal, especially when paired with vegetables and protein.
However, for long-term health, whole grains like millets, oats, and whole wheat remain the better everyday choice. Sooji is best seen as a transitional food, not a nutritional staple.
Source:Â Inputs from various media SourcesÂ
I’m a pharmacist with a strong background in health sciences. I hold a BSc from Delhi University and a pharmacy degree from PDM University. I write articles and daily health news while interviewing doctors to bring you the latest insights. In my free time, you’ll find me at the gym or lost in a sci-fi novel.
- Health News and Updates,People Forum
- 26 January 2026
- 11:00
