Upma 

Upma is a South Indian breakfast dish, which is now popularly served in almost all parts of India. It is served in different ways in different parts and is also known by different names. It is called Uppumavu in Malayalam (state of Kerela), Uppittu in Kannada (State of Karnataka), Uppindi in Telugu (state of Andhra Pradesh and Telangana), and Rulanv in some parts of Goa and Maharashtra. Upma is made using Semolina, commonly called as sooji, with different types of vegetables and seasonings added to the preparation, depending on the individual’s taste, preferences and the state in which it is prepared. Commonly onions, carrots, tomatoes, green beans and peas are the vegetables used in preparing upma and it is served with chutney and curd.

How many calories does upma have?

One medium cup of upma gives you 416 calories. The calories and the nutritional content depend on the serving size or the quantity of upma in grams. The calories in upma as per its quantity is given below:

Below is the nutritional content in 100 grams of Upma:

Upma is a good source of dietary fiber, protein, beta carotene, lycopene, copper and a good source of vitamin C, manganese and vitamin E.

Calories in Common Food Items with Upma

As mentioned above, upma is a staple south Indian dish, cooked with sooji or semolina. It is also prepared using daliya or broken wheat and oats in place of sooji. When prepared using different ingredients the calorie content of upma also differs. So below table shows the calories content of different types of Upma:

• Rava Upma Calories or Suji Upma Calories: Rava/suji upma has 208 calories per serving of 100 grams. With every serving of the dish, you take in 6.5 grams of protein, 38 grams of carbs, and 4 grams of fat.
  
• Oats Upma Calories: Oats upma has 172 calories per serving of 100 grams. With every serving of the dish, you intake 26 grams of carbs, 5 grams of fat, and 6.3 grams of protein.
• Dalia Upma Calories: Dalia upma has 167 calories per serving of 100 grams. With every serving of the dish, you intake 3 grams of fat, 5 grams of protein, and 30 grams of carbs.

Health Benefits of Eating Upma

Upma is a healthy and nutritious breakfast recipe but can be enjoyed as any meal of the day. It is rich in fiber, vitamins and healthy fats and is low on calories. The health benefits if eating upma are given below:

1. Gives Satiety: As upma is high in fiber, it gets digested slowly. Thus, it gives satiety, means it keeps you full for a longer period.
2. Provides energy: Upma being high in fiber, proteins and good fats, loads you with energy and keeps you energetic. It is also a good source of calcium and magnesium, which helps to keep the bones strong.
3. Heart healthy: The fiber, healthy fats and nutrients present in upma are good for the heart. It also contains selenium which helps to boost the immunity. Also, it is low in sodium and contains manganese, thus helping to regulate blood pressure.
4. Source of iron: Upma made using semolina contains iron and fiber (through vegetables), which improves blood circulation and is good for immune system. It can also help to prevent anemia.
5. Good for the kidneys: The potassium that you get from upma is good for the health of your kidneys, as it enhances the functioning of the kidneys.
6. Loaded with vitamins and minerals: Upma is made using variety of vegetables like tomatoes, peas, green beans, carrots and so on. These vegetables are a great source of vitamins and minerals which are beneficial for your health. Upma is a very nutritious meal choice.

How Much Upma Should You Consume Every Day?

Upma is loaded with important nutrients, which makes it a great meal choice in your everyday routine. It is completely safe and healthy to have upma as your everyday breakfast option. The portion or serving size of upma that one can consume totally depends on the calorie requirement, the dietary goals, health goals and overall dietary intake. An average adult can consume in between 150-200 grams (approximately 1 medium plate or 1 cup) of upma at a particular time. But it is important to balance the other nutritional and caloric requirement for a day, by consuming a diet rich in vegetables, fruits, proteins, fats and complex carbohydrates. Also, people with specific dietary requirements or restrictions should adjust the portions as prescribed by the doctor or after consulting a nutritionist.

Conclusion

The nutrient content of upma which includes proteins, fiber, vitamins, minerals, zinc, phosphorus, manganese, etc. makes it a healthy choice for people of all age groups. Upma gives satiety, and helps to keep your weight, heart, kidneys, immune system in good health. But it can be made healthier by replacing semolina with other millets like jowar, daliya, bajra, etc. An excess of anything is not good, and similar goes with upma. Likewise, Upma is healthy only when consumed in small portions and excess can have negative effects. So always remember portion control is the key. Enjoy your upma.