Category: Sundry Health Lines

Semolina Semolina is the gritty, coarse, fibre-rich particle of wheat left behind after the finer particles of flour have passed through the bolting (refining) process.

Directions for Semolina porridge: To make 3 servings, pour 3 cups milk/soya milk or a mixture of water and milk into a pot (use more milk for a creamier taste). Add a 1/2tsp salt. Bring to a boil and remove from heat. Gradually beat in 1/2 a cup of Semolina with a fork. Return to heat and simmer for 3 min. Stirring continuously. Do not over cook. Serve with honey or fructose.

More Info

Semolina is made from durum wheat, a hard variety of wheat quite unlike the wheat used to make bread. Durum semolina is commonly used in the manufacturing of pasta because of its high gluten content, which gives the pasta its pleasant taste and ensures that it retains its shape during the cooking process.

Because of its versatility, it is a popular ingredient in Asian cuisine and becoming increasingly popular in Western cuisine.

This low-fat, high carbohydrate food offers a lot of energy along with a variety of other nutrients, including lots of protein and several important minerals as well as vitamins E and B. It is low in cholesterol and sodium and fairly high in fibre and can be safely incorporated into a well-balanced diet.

Semolina is a refined food and should be used sparingly. Remember, whole food is always preferable to refined food.

Description and Origin

Semolina is simply coarsely ground, hard wheat, not the regular wheat used to make bread. The term refers to the large, hard wheat grains that remain after the flour, including the germ and bran, has been separated. It comes as two different products: porridge semolina is common soft wheat that has been steel-cut, and durum semolina, commonly used for pasta, is coarsely ground durum or other hard wheat. Durum wheat is highly glutinous, which explains why spaghetti is so strong and flexible and pasta cooks so well, retains its shape and doesn’t fall apart in water.

Uses of Semolina

Semolina is commonly used in the manufacturing of pasta and gives the pasta its pleasant taste and texture, but can also be used quite effectively to thicken stews, as a base for soufflé, as a hot cereal or as a cooked meal on its own. Cooked and dried, it is used to make couscous, which is cooked like rice.

Nutritional Content of Semolina

An analysis of the major nutrients found in semolina shows that it is high in protein, very high in complex carbohydrates and fairly high in potassium, phosphorus, magnesium, calcium and fibre, with some iron, zinc, manganese and copper. It is very low in saturated fat, cholesterol and sodium, and contains zero trans fatty acids. It is high in vitamin E and contains a fair amount of the B complex vitamins (especially folic acid).

It is, however, not as high in nutritional value and fibre as whole wheat would be, since the germ and bran have been removed.

Nutritional Info (per 167g)
Calories 601
Total Fat 2 g
Saturated Fat 0 g
Trans Fats 0 g
Cholesterol 0 mg
Sodium 2 mg
Carbohydrates 122 g
Dietary Fibre 7 g
Protein 21 g
Calcium 3% of RDA
Iron 11% of RDA

Health Benefits of Semolina

Because semolina is made from durum wheat and not the softer wheat that goes into bread, it is digested more slowly and has a low glycemic index, which is good news for people wishing to control or reduce their weight and blood sugar, and especially for diabetics.

The high carbohydrate content makes semolina an ideal food for active, energetic people. Provided that this food is used in moderation and as part of a balanced diet, it does provide moderate to high benefit because of its high protein content and the variety of minerals its supplies. Especially significant are potassium, which supports good kidney and heart function and the smooth function of other muscles, phosphorus, required by the body to metabolize energy, magnesium for healthy muscles, bones and nerves, calcium for strong bones and zinc to boost the immune system.

Vitamin E is an important antioxidant and immune system booster that combats the damaging effect of free radicals on healthy cells, thus helping to prevent various diseases, and the B vitamins have been shown, among many other benefits, to influence healthy brain and nervous system function and prevent birth defects.

The importance and benefits of fibre for a healthy diet have been well documented. Fibre can reduce the risk of heart disease and diabetes, lower blood cholesterol levels, help with weight control, protect against and combat cancer and other diseases, and keep the intestinal tract healthy. Semolina offers a fair amount of it.

Some Hints and Cautions

The best diet is one that balances nutrients rather than excludes one or the other, so carbohydrate-rich foods may be fine as long as they form part of a properly balanced diet.

You don’t gain weight by eating one particular food but by consuming more calories than you burn; when eaten in healthy portions as part of a balanced diet, semolina can be quite beneficial.

Because of its high gluten content, it should be avoided by those who are sensitive to gluten.


Sources Consulted

Diet & Health – New Scientific Perspectives, by Walter Veith, Ph. D., Southern Publishing Association

The Doctor’s Book of Food Remedies, by Selene Yeager and the Editors of Prevention Health BooksTM, 1998, Rodale Inc.

The Doctor’s Book of Home Remedies, by the Editors of Prevention Health BooksTM, 2002, Rodale Inc.

30 Responses to “Semolina”

  1. sonja Says:

    great product info

  2. Haniffa Says:

    Since of late I started eating Semolina in many forms like Uppuma, Porridge etc, I was trying get all facts abput this tasty stuff, your website is marvellous , it gave all facts without much ado, excellent job, keep it up.

  3. Dr.R.S.Charak Says:

    your website gave an excellent informtyion about the semolina particularily its low glycemic index and thus agood news for diabetics.They however should not use sugar with it.

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    I use semolina to cook pap and it tastes very good,i love it and the fact that its high in fibre

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