Is Sooji (Semolina) Good for Diabetics? Nutrition, Benefits and Tips Sooji, also known as semolina or rava, is a common ingredient in Indian kitchens. It is used to prepare popular dishes such as upma, chilla, idli, dosa, and sheera. Because sooji is mainly a carbohydrate-rich food, people with diabetes may wonder whether they need to avoid it completely. The answer is not simply yes or no....