Durum Wheat vs Semolina: What is the Difference, and Is it healthy?

Introduction: What is Durum Wheat Vs Semolina

Durum wheat is a type of hard wheat that is used in pasta and other products. Semolina is a type of durum wheat that has been milled to remove the bran and germ, leaving only the starchy endosperm.

Durum Wheat Vs Semolina

While cereal grains, and wheat, in particular, come in many varieties, it’s normal to feel a little lost in all the labels and terms that come with it. When searching for flour, many people ask what the difference is between semolina and durum wheat flour. In this article, we will try to dispel any doubts you may have and explain everything you need to know about semolina and durum wheat. We will also answer your questions about the different uses of durum flour and semolina, as well as their health benefits.

Both semolina and durum wheat flour are products made from ground durum wheat. The endosperm — the nutrients that surround the wheat seeds — is separated from the grain during the milling process, resulting in a coarsely ground flour known as semolina. The texture of semolina is heavier — like hard breadcrumbs — and denser than most ground flours.

Durum Wheat Vs Semolina: A Comparison of Nutrition

A 100-gram (slightly more than ½ cup) serving of durum wheat contains:

• 339 calories
• 13.7 grams of protein
• 2.5 grams of fat
• 34 milligrams of calcium
• 3.5 grams of iron
• 144 milligrams of magnesium
• 508 grams of phosphorus

Health Benefits of Durum Wheat

Higher lutein content: Durum wheat contains about twice as much lutein as bread wheat.‌ Lutein is a carotenoid or nutrient found in many foods, especially fruits and vegetables. They can have many benefits for your health, especially eye health. Some experts claim that lutein can improve or even prevent age-related macular degeneration, which can cause blindness.

Rich in protein: Every cell in your body contains protein. Protein is made up of amino acids, many of which make up your body. But the nine amino acids must come from the food you eat. Durum wheat semolina is high in protein but without the saturated fat found in meat.

High fiber content: Durum wheat flour has more fiber than bread wheat flour.

A high-fiber diet has many benefits. These benefits include:

• It helps control blood sugar levels
• It reduces the risk of colorectal cancer
• It helps with bowel movements

This will make you feel fuller for longer.

Experts recommend consuming 25 to 38 grams of fiber per day. It is better to get fiber from the food you eat instead of supplements.‌

Rich in iron: If you’ve been feeling run down lately, it could be because you’re lacking iron. Iron deficiency is one of the causes of anemia, which is when you have a low red blood cell count. Iron is an essential component of your blood.

About 9% to 11% of teen girls and women in the US are iron deficient.

Your body gets iron from the foods you eat. The recommended daily allowance for adult men is 8 milligrams of iron per day and 18 milligrams per day for adult women. 27 milligrams per day is recommended for pregnant women.

Also Read- 3 Top Durum Wheat Suppliers In India You Can Trust

High in folate: Durum wheat is high in folate. Folate is a B vitamin that is important during pregnancy. Folate is also known as folic acid when taken as a supplement or added to food. ‌

Folic acid is important for your baby’s healthy development. It helps to avert neural tube defects such as spina bifida. One cup of uncooked fortified durum wheat semolina has 306 micrograms of folate.‌

The CDC recommends that pregnant women take 400 micrograms of folic acid daily and eat folate-rich foods. ‌

Low glycemic index: A glycemic index is a number that tells you how quickly your body can digest a certain type of food and turn it into blood sugar. Some research has shown that eating foods with a lower glycemic index can be beneficial for people with diabetes.

The glycemic index of pasta made from durum wheat is significantly lower than that of pasta made from common wheat. The glycemic index of durum wheat pasta is 47, while the glycemic index of pasta made from common wheat is 68.‌

Health Benefits of Semolina

Semolina porridge is a highly valued ingredient in the world of gastronomy, as well as for its excellent taste and wide range of nutrients. Semolina does contain these nutrients in trace amounts, but when taken in its whole wheat form, durum contains as much as four times these nutrients!

Rich in Carbohydrates: These carbohydrates provide a lot of energy and are therefore essential for the proper functioning of the body.12.68 grams of protein, 69 grams of carbohydrates, and 1.05 grams of fat are obtained in every 100 grams of dry matter.

Vitamins: This component also contains vitamins B9, B3, and B4. Its high vitamin K content is also beneficial for proper blood clotting and bone metabolism.

Purine-free: This food is purine-free, so even those with high uric acid levels can easily consume it. This is why eating semolina helps prevent attacks in patients suffering from gout.

Low sodium content: It is worth noting its low sodium level, which makes it a very suitable food for those who suffer from hypertension or have very high blood cholesterol levels.

Conclusion Durum Wheat Vs Semolina

So there you have it! The difference between durum wheat and semolina is that both come from the same grain, but one is whole wheat while the other is refined flour.

Is one better than the other? It depends. Nutritionally speaking, durum whole wheat certainly contains more vitamins and minerals (but that doesn’t mean semolina isn’t nutritious too, as it’s an excellent source of fiber and protein.)

Both semolina and durum wheat flour are products made from ground durum wheat. The endosperm — the nutrients that surround the wheat seeds — is separated from the grain through the milling process, resulting in a coarse ground flour known as semolina. The texture of the semolina is heavier — like hard bread crumbs — and thicker than most ground flours.

You can undoubtedly bake with whole durum wheat when it comes to baking and recipes. However, the consistency of texture and gluten in semolina flour makes it an excellent ingredient.