Samba rava (also known as coarse semolina or Sooji in many parts of India) is a type of granulated wheat that is often used in various dishes like upma, halwa, and even dosas. It is packed with several nutrients and offers various health benefits. Here are some of the key benefits of samba rava.
Samba Rava Benefits:
1. Rich in Carbohydrates
- Samba rava is an excellent source of complex carbohydrates, which provide a steady and sustained release of energy. This makes it a good choice for breakfast or snacks.
2. High in Fiber
- Being rich in fiber, samba rava aids in digestion and helps prevent constipation.
3. Good for Bone Health
- Samba rava contains small amounts of calcium, phosphorus, and magnesium, all of which are essential for maintaining healthy bones and teeth.
4. Supports Weight Management
- The high fiber content can also help you feel full for longer, reducing overeating and assisting in weight management. It can be a good option for those looking to maintain or lose weight when consumed in moderation.
5. Rich in Iron
- Iron is essential for carrying oxygen in the blood, and samba rava contains a good amount of this mineral, which can help in preventing anemia and improving overall energy levels.
6. Low in Fat
- Samba rava is naturally low in fat, making it a heart-healthy option when prepared without excessive oil or ghee.
7. Gluten-Free (When Made from Non-Wheat Sources)
- If you’re using samba rava made from other grains like rice or millet, it can be a good gluten-free option for those who need to avoid gluten.
8. Helps Regulate Blood Sugar
- The complex carbohydrates in samba rava have a lower glycemic index compared to refined grains, which means it causes a slower rise in blood sugar, making it suitable for people with diabetes when consumed in moderation.
9. Good Source of B Vitamins
- Samba rava contains several B vitamins, particularly B1 (thiamine), which are important for energy metabolism and maintaining healthy brain function.
Nutritional Content of Samba Rava (per 100 grams)
Calories: 360-370 kcal
Carbohydrates: 72-74 g
- Fiber: 4-6 g
- Sugars: 0 g (negligible)
Protein: 10-12 g
Fat: 1-2 g
- Saturated fat: 0.2-0.4 g
Vitamins:
- Vitamin B1 (Thiamine): 0.1-0.2 mg (about 7-15% of the daily recommended intake)
- Vitamin B2 (Riboflavin): 0.05 mg (about 3-4% of the daily recommended intake)
- Niacin: 1-2 mg (about 5-10% of the daily recommended intake)
Minerals:
- Iron: 1.5-2 mg
- Magnesium: 40-50 mg
- Calcium: 20-25 mg
- Phosphorus: 100-120 mg
Water: 10-12 g