As you have mentioned, you know what is Maida and its pros and cons.
Sooji or Semolina is also sourced from wheat, which is also a source for Maida. Sooji is coarse and does not undergo the fine powdering and bleaching as Maida.
Sooji is known as Rava in the Southern parts of India. It is used for the famous breakfast/snack Rava Upma. Its benefits can be self-explanatory a Ravaor Sooji is used for various types of Upmas, Rava Idli, sweets like Rava Laddoo, Rava Kesri, or Sooji Halwa, etc. On can make Sooji kheer or Rava Payasam too.
The best adavantage of Sooji or Rava or semolina is that it does not need much time to cook. So it is a vast help to housewives who have to face sudden guests. Using Rava or Sooji they can prepare snacks and sweets in a jiffy.
Sooji or Rava is an in-between to full-grain and fine powder. Hence it does not have the disadvantage of a higher Glycemic index. But at the same time, it does not have the extra benefits of full grains too. So it is the middle of the way food items not too bad or too good. But it has the practical advantage of a 'filler' in emergencies and a 'quickie' snack/sweet when you are short of time or detailed materials.
For the stomach or health, Rava or Sooji is not bad, but not very nutritious also. That is why sooji is used in foods with other nutritious items like vegetables, coconut, garnishing spices or ghee and nuts, etc. By itself, it is a tasteless item and Rava Upma does not have many fans too.
In comparison to Maida Rava or sooji s more healthy and with fewer cons. As a filler snack and not an essential food, sooji or Rava is good for children also. There are some easy 4 pm recipes you can make with Rava which children may like as variety.