Sooji vs Maida - which one is better for health

As you have gone through the disadvantages of maida, please note that Sooji or semolina is far better than maida in nutritional terms. If we talk about its nutritional content, it contains proteins, thiamin, riboflavin, iron, magnesium, and most important content fiber (which are missing in maida). The fat content is almost nill in a sooji. As it is rich in fiber, it supports weight loss and improves digestion. Sooji is made by grinding the hard wheat or durum wheat which is also known as Semolina. Sooji contains gluten so, people having celiac disease should avoid it.

Below are the benefits of sooji-

1. Sooji is good for the heart because it reduces the bad cholesterol in our body and contains magnesium which is good for heart health.

2. Magnesium is also good to balance your blood sugar by supporting the hormone which regulates our blood sugar. It also reduces the risk of diabetes.

3. The fiber content of sooji helps in weight loss as it lowers your diet and improves the digestion.

4. Sooji is rich source of iron and it plays multiple essential roles in our body. It helps in improving the red blood cells, supports our immune system, growth and development of the whole body. Here please note that the iron content in sooji is basically "non-heme" in nature hence difficult in absorption by the body. So it is advised to prepare sooji dishes with the addition of vitamin C which helps the absorption of iron in the body.

Already in the other question, the disadvantages of Maida were given. A link is given below. You can go through that.
Maida flour's advantage and disadvantages

Sooji is a healthy product by all means when compared to Maida. Please go through the following to know about the advantages of Suji.

1. Sooji will contain Fiber. Fibre is having many health benefits and you will not have any constipation problem. t.
2. Sooji is having Potassium salts. So it will be good for health of your heart.
3. This is food with low cholesterol content and low sodium salts.
4. Soojidigests slowly and keeps you hunger-free for long times. Consequently, you will be consuming lesser food which will help you in having the lesser weight of the body
5. Sooji will have many f proteins, carbohydrates, iron Etc. It will also have vitamin B & E.
6. Sooji is friendly with nerves, the reproductive system as it is having ZInc.
7. Diabetic patients can also use this as their food as it has a low glycemic index.
8. It will give you a healthy metabolism. it keeps muscles, nerves and bones always healthy.

Maida is a finely ground, refined and bleached wheat flour and is used in making various kind of foods like noodles, pastas, cakes and breads etc.

Sooji or semolina, which is also called Rava, is also a granular version of maida. Like maida, Sooji is also coarsely ground endosperm of wheat without bran and germ.

Sooji is widely used to make idlis, uthpam, upma, halwa and laddus. While, Sooji is similar to maida flour in nutritional values. But still sooji have some additional nutrients like magnesium and folate etc. Some other benefits of sooji are:

1. It has lower Glycemic index (GI) than the maida flour. GI for maida is more than 70. On the other hand GI for Sooji is upto 50. Hence it is better than maida. Due to lower GI it is good for diabetic patients.

2. Sooji contain high protein and low fat content. Trans fats are also lower in sooji.

3. Sooji has high potassium and magnesium content .

4. Sooji does not contain Cholesterol and sodium.

5. It is rich in dietary fibres and iron. Due to presence of iron content it is helpful in prevention of anaemia.

6. Due to presence of high folate and magnesium content it is also good for heart patients. It's intake reduces risk of heart related diseases.

7. It is also rich in certain vitamins like B & E.

8. It can be consumed by any one either children or adults.

9. It is highly satisfying and fill tummy for longer.

10. It keeps bones healthy. It increases bone density.

11. It is also good for nervous system as it contains magnesium, zinc, and phosphorus etc. Hence, it is good for brain health.

12. Sooji also boost immunity due to the presence of selenium, which prevent infection and keep body healthy.

Sooji is better than maida due to additional nutritional values but still whole wheat flour is considered good for health than sooji or maida.

You can add vegetables in dishes to increase fiber contents in dishes. Further if you are gluten free you should avoid sooji also.

Maida is devoid of any nutrient rather it causes constipation due to absence of coarse material resulting in digestive issues apart from slow metabolism which would surge body - weight in addition to high cholesterol- level and its constant use may invite heart - problem.
However, Sooji being coarse in nature contains numerous nutrients benificial for our health. A few points in favour of our choice are indicated below -
1) It is a favourable staple for the diabetic patients due to less GI ( around 50 ) as compared to Maida.
2) Because of high fibre content, it would eliminate constipation.
3) Sooji will eliminate insomnia because of high Mg content apart from controlling blood sugar level. Presence of high Potassium in sooji can take care of our blood pressure.
4) It may boost immunity because of high selenium apart from arresting skin - infection.
5) presence of high Protein would strengthen the bones of our body - system.
6) It is benificial for the heart because of high content of Potassium and Magnesium.
7) It will suit our nervous system because of presence of Zinc, Phosphorus and Magnesium etc.
8) Because of high fibre content, its digestion would take longer time giving a sense of fullness of the belley.
9) Sooji does not contain transfat and moreover it contains a low level of cholesterol.
10) Sooji would be benificial for the Anemeatic - patients due to presence of high iron content in it. Adding Beans, Carrots etc in the Sooji - staple would minimise the chances of constipation because of its high iron content.

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.

Sooji and maida both are derived from wheat grain. Wheat grain consists of mainly 3 parts. The outer bran, next layer is germ and the interior is called endosperm. The outer parts bran and germ are very nutritious and carry vitamins and minerals in them. When whole flour is prepared by grinding of the wheat grains then due to the presence of nutritious bran and germ, the whole flour is a healthy option. If flour is not ground fine then it is in granular state and by removing the associated powder one can have the sooji or semolina. In fact a particular variety of wheat known as durum is chosen for making semolina.

Bran contains fibre, vitamin B, iron, magnesium and zinc. Germ contains fats, vitamin E and B. Endosperm is mainly carbohydrate and protein. Bran and germ contain some phytochemicals or phytonutrients Now it is clear that the final product flour or maida or sooji and its characteristics and nutritional value will depend on which parts of the wheat are used in making that item.

Maida is prepared by finely grinding the endosperm part only. On the other hand, sooji is prepared by coarse grinding of the whole wheat. So, sooji contains all the good properties of the bran and germ. Hence sooji is far more nutritious than maida which is mainly only carbohydrate.

Sooji boosts the energy, gives iron to the body, helps in getting bone health, good for nervous system due to magnesium etc, is cholesterol free and hence is a preferred food item over the maida.

In South, we call sooji as Upma Rava and it is widely used for the morning breakfast as Upma and it can be used for the preparing Rava Kesari, a sweet dish which is more preferred during the festivities. Those who are diabetes patients are advised to take idli or upma during the evening as food and it is easily digestible. Being easy to prepare within few minutes, and taken with chutney, it is the most favoured food of South India and i also costs less in the hotel. Likewise, Sooji or Rava Kesari is also easy to prepare sweet with added Kesari powder to give the orange colour to the Kesari.

Sooji and maida are consumed depending on human taste and occasion. Both of these food ingredient is completely different from each other. According to my own taste, I would give more preference to sooji compared to maida.
Sooji halwa is the popular dish made in Indian household. This dish is served as sweet dish in order to spread warmth, affection and love towards other's. During winter times, this is consumed with delight. However, people who are concerned about high sugar level in the body, can definitely opt for sugarless sooji halwa.
Maida is an ingredient which is used to prepare poori in Indian household. This ingredient is used to prepare other food items such as crispy namkeen, kids food, and many other. However, this ingredient has a lot of side-effects on human body such as indigestion, constipation, stomach pain, and other kinds of problems.
The food prepared using these ingredient is soft, fragile, delicate, delicious and mouthwatering.