Suji or besan: What’s better for weight loss?

Is it suji (semolina) or besan (chickpea flour) that will help me to lose weight? These two desi stuffs have always allured fitness lovers; partly because they are filling which is a good indicator of "weight-loss foods" and partly because it is assumed that anything other than rice or roti is healthy and is a good candidate for weight loss.

Suji and besan are commonly found in Indian households. So, before considering these for weight loss, it is crucial to know what suji and besan ideally are, what is their nutrient composition, how many calories do they hold and what benefits do they offer to the body.

As per the the US Department of Agriculture (USDA), 100 grams of suji or semolina has 360 calories and the same amount of besan has 387 calories.

Suji and besan are both ideal for weight management in terms of calories.

High calorie foods are beneficial for weight loss for several reasons. First, they are more filling due to the fact that they are rich in calories. These foods cut down the tendency of the snacking in an individual.

Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men.

Apart from calories, the nutrient composition of these two food items should also be considered if one is planning to lose weight. The whole purpose of losing weight is to stay fit without reducing the amount of energy that is required for the body to function normally.

100 grams of besan contain more than 50% carbohydrates, 10 grams of sugar and dietary fiber and 6 grams of fat.

Meanwhile, 100 grams of suji contain 72.83 grams of carbohydrates, 3.9 grams of dietary fiber and 1 gram of fat.

Another important part of food that is often overlooked is glycemic index. This is a ranking system of carbohydrate foods based on their effect on blood sugar levels. Foods with a number of 55 or lower are called foods with low glycemic index. Experts have said that keeping an eye on the glycemic index of the food may help in losing weight if you already have a wholesome routine for it, but it doesn't yield benefits as good as eating a healthy diet.

But knowing glycemic index is a must for people who have blood-sugar issues like diabetes. Since suji and besan are both rich in carbohydrates it is essential to know their glycemic index.

The glycemic index of suji is higher than besan. While it is 10 for besan, it is 66 for suji. This is why doctors recommend besan to people with diabetes.

Suji is a coarse powder of durum wheat which is not only on the higher side of glycemic index, but also is rich in gluten. People who are sensitive to the gluten protein can never have it despite its rich calorie content. As per reports, suji is loaded with folate or vitamin B. One cup of suji gives about three-quarters of the folate they need in a day, says a report.

Besan or chana dal flour is low on glycemic index, doesn't have gluten and is rich in protein. People with diabetes, and those who are allergic to gluten can have besan.

They are easy to find, abundantly available and are quick to prepare. A suji upma or a besan chilla will not take more than 15-20 minutes for preparation. These are pleasant for the taste, and are nutritious for the body.

Depending on the medical conditions, and past cases of allergy one can decide to have either suji or besan for weight loss.