Both Idli and Upma are such things which are included in the daily routine diet in South India. Along with this, these traditional dishes of South India are liked all over the country and in North India, most of the people like to eat Upma and Idli for breakfast or mid craving. While Idli is a steamed food, Upma made from semolina is also a light dish with less oil which is easy to digest, but the main ingredients of both are different. Traditionally Idli is made from rice flour whereas Upma is made from Rava (made from wheat). So let us know from the experts whether semolina upma or rice idli is more beneficial.
Upma is mostly eaten in breakfast. If some vegetables like carrots, peas, tomatoes are also added to it, its nutrients increase slightly. Similarly, idli is served with sambar and coconut chutney. In this way, both these foods are tasty as well as light. For now let us know in details.
Rice Nutrients
According to Health Line, 100 grams of good quality white rice contains 2.9 grams of protein, 26 grams of carbs, 0.9 grams of fiber, 20 percent of daily routine folate, 18 percent manganese, 14 percent thiamine, 13 percent selenium, 12 percent niacin, 10 percent iron, 8 percent vitamin B6, 6 percent phosphorus, 4 percent copper, 2 percent zinc and 2 percent zinc. contains magnesium, But depending on the quality and type the nutrients may be more or less.
Nutrients of Rava
According to the information given in Web MD, if we talk about rava i.e. semolina, 21.2 grams of protein, 1.75 grams of fat, 6.51 grams of dietary fiber, 7.28 mg of iron, 306 micrograms of folate and many other nutrients are also found in 167 grams of semolina. Now let us know in detail from the expert.
Upma or rice idli
Payal, senior dietitian of Dharamshila Narayana Hospital, Delhi, says that the nutritional value of both semolina and rice is different. If we talk about rice idli and semolina upma, both are light foods, but semolina upma can be more beneficial than rice idli, if it is made with less oil. Actually, semolina is rich in fiber, which makes you feel full and is helpful in reducing weight, while it is also low in calories, hence it is a healthy option.
rice idli
Experts say that rice idli is high in protein and carbohydrates, which gives you instant energy and is helpful in developing muscles, but it lacks fiber and one should not consume too much of simple carbs, because they can spike sugar. In this way both are beneficial, but semolina upma or idli can be more beneficial. You can add pulses and vegetables to rice idli to enhance its nutrients. In this way, overall it is beneficial to eat both in a moderate manner.