Riya Baibhawi

Why Should You Add Semolina To Your Everyday Diet?

Semolina

<span>Semolina</span> is a coarse flour made from durum wheat—a type of hard wheat. Compared to the all-purpose flour, it has a darker and deeper golden colour along with mild, earthy aroma. Along with its culinary uses, semolina also benefits weight management, heart health, and your digestive system.

While semolina itself is nutrient-rich, it can be enriched by manufacturers. It means that nutrients that were lost during the processing of durum wheat can be re-added. Enriched semolina contains higher levels of vitamins and minerals than unenriched alternatives.

A 1/3-cup (56-gram) serving of uncooked, enriched semolina provides: 

<ul><li>Calories: 198</li><li>Carbs: 40</li><li>Protein: 7</li><li>Fat: less than 1</li><li>Fiber: 7% of Reference Daily Intake (RDI)</li><li>Thiamine: 41% of RDI</li><li>Folate: 36% of RDI</li><li>Riboflavin: 29% of RDI</li><li>Iron: 13% of RDI</li><li>Magnesium: 8% of RDI</li></ul><h2>What's The Big Deal About Semolina?</h2><strong>1. May Aid <span rel="noindex">Weight Loss</span></strong>

Semolina is a nutrient-dense food that can support weight loss. A 1/3 cup (56 grams) of uncooked, enriched semolina contains 7% of the recommended daily intake (RDI) for fibre, which helps reduce hunger and prevent weight gain. Research suggests a fiber-rich <span>diet</span> is linked to weight loss and improved body composition. Additionally, semolina provides over 7 grams of protein per serving, which aids in reducing appetite, preserving muscle mass, and enhancing fat loss. 

<strong>2. Promotes Heart Health</strong>

Rich in fibre, folate, and magnesium, semolina supports cardiovascular health. There is empirical evidence that suggests that fibrous food items reduce LDL (bad) cholesterol and inflammation, in turn, cutting down heart disease risk by up to 24%. 

Other nutrients like folate and magnesium in semolina further enhance heart health, with magnesium-rich diets linked to reduced risks of heart failure and stroke. 

<strong>3. Helps Control Blood Sugar</strong>

Semolina’s magnesium and fibre content makes it a smart choice for managing blood sugar. Magnesium improves insulin sensitivity, reducing the risk of type 2 diabetes by up to 14%, while fibre slows carbohydrate absorption, preventing blood sugar spikes. Diets high in fiber can also lower fasting blood sugar and haemoglobin A1c levels in people with diabetes. 

<strong>4. Excellent Source of Iron</strong>

Semolina provides 13% of the RDI for iron in a 1/3 cup serving, making it a valuable addition to preventing iron-deficiency anemia. Although it contains non-heme iron, which is less easily absorbed, pairing semolina with vitamin C-rich foods like tomatoes or citrus can enhance iron absorption. 

<strong>5. Supports Digestive Health</strong>

Semolina's fiber content benefits digestion by encouraging the growth of beneficial gut bacteria, which support digestion, immunity, and metabolism. Fibre also promotes regular bowel movements and may help alleviate constipation, with studies showing significant improvements in symptoms from increased whole-grain fiber intake.

<h2>Ways To Incorporate Semolina In Your Everyday Diet?</h2>

Due to its rich, earthy taste semolina is one of the easiest ingredients to include in your everyday diet. You can use it to make dishes like upma, halwa, idlis, or even add it to soups and stews to thicken them. You can also use it as a substitute for regular floor to make a range of dishes like pasta, cakes, and cookies. 

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Semolina Health Benefits

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Semolina is a coarse flour made from durum wheat—a type of hard wheat. Compared to the all-purpose flour, it has a darker and deeper golden colour along with mild, earthy aroma. Along with its culinary uses, semolina also benefits weight management, heart health, and your digestive system.How Nutritious Is Semolina?While semolina itself is nutrient-rich, it can be enriched by manufacturers. It means that nutrients that were lost during the processing of durum wheat can be re-added. Enriched semolina contains higher levels of vitamins and minerals than unenriched alternatives.A 1/3-cup (56-gram) serving of uncooked, enriched semolina provides: Calories: 198Carbs: 40Protein: 7Fat: less than 1Fiber: 7% of Reference Daily Intake (RDI)Thiamine: 41% of RDIFolate: 36% of RDIRiboflavin: 29% of RDIIron: 13% of RDIMagnesium: 8% of RDIWhat's The Big Deal About Semolina?1. May Aid Weight LossSemolina is a nutrient-dense food that can support weight loss. A 1/3 cup (56 grams) of uncooked, enriched semolina contains 7% of the recommended daily intake (RDI) for fibre, which helps reduce hunger and prevent weight gain. Research suggests a fiber-rich diet is linked to weight loss and improved body composition. Additionally, semolina provides over 7 grams of protein per serving, which aids in reducing appetite, preserving muscle mass, and enhancing fat loss. 2. Promotes Heart HealthRich in fibre, folate, and magnesium, semolina supports cardiovascular health. There is empirical evidence that suggests that fibrous food items reduce LDL (bad) cholesterol and inflammation, in turn, cutting down heart disease risk by up to 24%. Other nutrients like folate and magnesium in semolina further enhance heart health, with magnesium-rich diets linked to reduced risks of heart failure and stroke. 3. Helps Control Blood SugarSemolina’s magnesium and fibre content makes it a smart choice for managing blood sugar. Magnesium improves insulin sensitivity, reducing the risk of type 2 diabetes by up to 14%, while fibre slows carbohydrate absorption, preventing blood sugar spikes. Diets high in fiber can also lower fasting blood sugar and haemoglobin A1c levels in people with diabetes. 4. Excellent Source of IronSemolina provides 13% of the RDI for iron in a 1/3 cup serving, making it a valuable addition to preventing iron-deficiency anemia. Although it contains non-heme iron, which is less easily absorbed, pairing semolina with vitamin C-rich foods like tomatoes or citrus can enhance iron absorption. 5. Supports Digestive HealthSemolina's fiber content benefits digestion by encouraging the growth of beneficial gut bacteria, which support digestion, immunity, and metabolism. Fibre also promotes regular bowel movements and may help alleviate constipation, with studies showing significant improvements in symptoms from increased whole-grain fiber intake.Ways To Incorporate Semolina In Your Everyday Diet?Due to its rich, earthy taste semolina is one of the easiest ingredients to include in your everyday diet. You can use it to make dishes like upma, halwa, idlis, or even add it to soups and stews to thicken them. You can also use it as a substitute for regular floor to make a range of dishes like pasta, cakes, and cookies. 