Semolina is a type of coarse flour that is made from durum wheat (not the popular wheat). After durum wheat has been ground, its most nourishing parts are ground into semolina and can be used to make bread, pasta, and porridge.
The pale-yellow semolina flour that takes its colour from the golden-coloured durum wheat grains has many health benefits. Just like any other food, semolina also has side effects.
Following is a list of health benefits and side effects of semolina flour by Healthline:
Supports heart health: Semolina contains heart-healthy nutrients such as folate and magnesium, and food rich in these nutrients help support heart health and may reduce your risk of heart disease.
Rich in Iron: Iron is an essential part of your blood as it serves as a mineral for transporting oxygen, DNA synthesis, preventing anaemia and supporting growth and development. Semolina is an excellent source of iron with a 1/3 cup of uncooked, enriched semolina providing 13% of the RDI for this nutrient.
Supports digestive health: The high fibre content of semolina supports digestion by stimulating the growth of beneficial gut bacteria and promoting regular bowel movements.
May improve blood sugar control: Semolina is a great source of magnesium and fibre and those two nutrients may improve blood sugar levels and reduce your risk of type 2 diabetes. Magnesium may improve blood sugar control by increasing your cells’ response to insulin, a hormone that regulates your blood sugar levels. Magnesium-rich diets have been linked with up to a 14% reduced risk of diabetes by some research studies.
May promote weight-loss: Foods that are rich in protein and fibre like semolina can increase feelings of fullness therefore reducing hunger. This may later lead to weight loss.
Side Effects
Semolina, just like other plants, contains non-heme iron which is not absorbed as well as the heme iron found in animal products like meat, poultry, and fish. One might have to add foods rich in vitamin C like citrus fruits, berries, and tomatoes to meals with semolina to help increase the absorption of non-heme iron.
Also see: Best porridge recipe to warm your heart!
