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Whole Grain Pasta Nutrients

Nutrition, Benefits, Uses, and Downsides



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Semolina is a coarse flour made from durum wheat, a hard type of wheat.

When ground into flour, durum wheat is known as semolina and is used in bread, pasta and porridge around the world. This flour is darker and more golden than all-purpose flour. It has a mild, earthy aroma.

In addition to its culinary uses, semolina is also beneficial for weight management, heart health, and your digestive system.

This article describes the diet, benefits, uses, and disadvantages of semolina.

Semolina flour can be fortified so that food manufacturers can add back nutrients that were lost in the processing of the durum wheat grain. Fortified semolina contains higher levels of vitamins and minerals than non-fortified alternatives (1).

A 1/3 cup (56 grams) serving of uncooked fortified semolina provides (2):

  • Calories: 198 calories
  • Carbohydrates: 40 grams
  • Protein: 7 grams
  • Fat: less than 1 gram
  • Fiber: 7% of the daily reference intake (RDI)
  • Thiamine: 41% of the RDI
  • Folate: 36% of FDI
  • Riboflavin: 29% of FDI
  • Iron: 13% of FDI
  • Magnesium: 8% of the FDI

Semolina is high in protein and fiber – both of which slow digestion and increase the feeling of satiety between meals (3).

It’s also high in B vitamins like thiamine and folate, which have many important functions in your body, including converting food into energy (4).

In addition, semolina is a good source of iron and magnesium. These minerals aid red blood cell production, heart health, and blood sugar control (5, 6, 7).


Fortified semolina flour is nutritious and is high in various B vitamins, iron, protein and fiber.

Semolina is rich in several nutrients that can aid weight loss.

For starters, a 1/3 cup (56 grams) uncooked fortified semolina provides 7% of the RDI for fiber – a nutrient that many diets lack. Studies associate a high-fiber diet with weight loss and lower body weight (2, 8, 9, 10, 11).

It can reduce feelings of hunger and prevent future weight gain. For example, a study of 252 women found that every 1 gram increase in fiber per day resulted in a weight loss of 0.5 pounds (0.25 kg) over 20 months (12, 13).

Semolina is also high in protein, with 1/3 cup (56 grams) of uncooked semolina providing over 7 grams (2).

Increasing the amount of protein in your diet has been shown to promote weight loss. For example, a review of 24 studies found that a high protein diet – compared to a standard protein diet – resulted in 0.79 kg more weight loss (14).

Increasing the amount of protein in your diet can also help reduce hunger, maintain muscle mass during weight loss, increase fat loss, and improve body composition (15, 16, 17).


Foods high in protein and fiber – like semolina – can increase feelings of satiety and reduce hunger. This, in turn, can promote weight loss.

Eating a high-fiber diet can reduce your risk of heart disease. A review of 31 studies found that people with the highest fiber intake may have up to a 24% lower risk of heart disease compared to those with the lowest fiber intake (18, 19).

Fiber can support heart health by lowering LDL (bad) cholesterol, blood pressure, and general inflammation. One small 3-week study found that consuming 23 grams of fiber per day from whole grains like semolina lowered LDL cholesterol by 5% (19, 20, 21, 22).

In addition, semolina contains other heart-healthy nutrients such as folic acid and magnesium. A diet rich in these nutrients will help support heart health.

A study of over 58,000 people found that the highest folate intake – compared to the lowest intake – was associated with a 38% reduced risk of heart disease (23).

Additionally, studies suggest that a diet rich in magnesium supports overall heart health. For example, a study of over a million people showed that increasing the amount of magnesium in food by 100 mg per day reduced the risk of heart failure by 22% and the risk of stroke by 7% (24, 25).


Semolina is high in nutrients like fiber, folic acid, and magnesium – all of which can protect your heart and reduce your risk of heart disease.

Semolina can improve blood sugar control due to its high levels of magnesium and fiber. Maintaining healthy blood sugar levels is an important factor in lowering your risk of type 2 diabetes and heart disease (26, 27).

Magnesium can improve blood sugar control by increasing the response of your cells to insulin, a hormone that regulates your blood sugar levels. In fact, in some studies, a diet rich in magnesium has been linked to a reduced risk of diabetes by up to 14% (28, 29, 30).

Semolina is also high in fiber, a nutrient that is essential for blood sugar control. Fiber slows the absorption of carbohydrates into your bloodstream and helps control spikes in blood sugar after a meal. It can also lower fasting blood sugar levels in people with diabetes (31, 32).

In addition, a high-fiber diet can lower hemoglobin A1c levels – an average blood sugar level over a period of 3 months – by up to 0.5% in people with diabetes (32, 33).


Semolina is a great source of magnesium and fiber – two nutrients that can improve blood sugar levels and reduce the risk of type 2 diabetes.

Iron is an essential mineral that plays many roles in your body.

Some functions of iron include (5, 34):

  • Transporting oxygen through your blood
  • DNA synthesis
  • Growth and development
  • Support the immune system

Semolina is an excellent source of iron with a 1/3 cup (56 grams) uncooked fortified semolina providing 13% of the RDI for this nutrient (2,35).

Without enough dietary iron, your body cannot make enough red blood cells. As a result, what is known as iron deficiency anemia can develop (36).

Iron deficiency is the most common micronutrient deficiency worldwide. Increasing the intake of iron-rich foods can lower the risk of deficiency and subsequent anemia (37, 38).

However, like other plants, semolina contains non-heme iron, which is not as well absorbed as the heme iron found in animal products such as meat, poultry, and fish (36).

Fortunately, adding foods rich in vitamin C like citrus fruits, berries, and tomatoes to meals with semolina can help increase non-heme iron absorption (36, 39).


Semolina is a good source of non-heme iron. Iron is an essential mineral for transporting oxygen, preventing anemia, and supporting growth and development.

Improved digestion is one of the many health benefits of fiber. A 1/3 cup (56 gram) serving of uncooked, fortified semolina flour contains over 2 grams of fiber – or 7% of the RDI for that nutrient (2).

Dietary fiber offers many benefits to your digestive system. For example, it stimulates the growth of friendly intestinal bacteria. A healthy balance of gut bacteria affects many areas of health such as optimal digestion, immune system health, and metabolism (40, 41, 42, 43).

In addition, fiber intake promotes regular bowel movements and can help treat constipation. For example, a two-week study found that people who consumed 5 grams of extra whole grain fiber daily had improvements in constipation and less gas (44).


The high fiber content of semolina aids digestion by stimulating the growth of beneficial intestinal bacteria and promoting regular bowel movements.

Semolina is rich in gluten – a protein that gives structure to many types of bread, pasta, and other baked goods. The chewy and stretchy texture of semolina makes it one of the best types of flours for making pasta (45).

Here are a few other ways to use semolina:

  • Add a few teaspoons to the bread dough for a crispy consistency.
  • Mix it with boiling milk, honey and vanilla extract for a delicious dessert pudding or hot granola.
  • Replace regular flour with semolina to add extra crispness to dough recipes.
  • Use it to thicken a stew or sauce.
  • Sprinkle it over the potatoes before frying to make them even crispier.

You can find semolina in many grocery stores alongside all-purpose flour and specialty grains. It is also available on-line.

Semolina flour can go rancid if left open, so it’s best to store semolina in an airtight container in the refrigerator.


The coarse and stretchy texture of semolina makes it an excellent type of flour for bread, pasta, and more.

There are a few factors that you should consider before adding semolina to your diet.

For starters, semolina is high in gluten – a protein that can be harmful to people with celiac disease or gluten sensitivity. Celiac disease affects around 1.4% of the population worldwide (46).

It is estimated that 0.5–13% of people have non-celiac gluten sensitivity (NCGS). People with celiac disease or NCGS should avoid consuming foods that contain gluten, such as semolina (47).

Also, since semolina is made by grinding durum wheat, it can be harmful to those with a wheat allergy (48).


Semolina is a gluten-containing grain that is unsuitable for people with certain gluten disorders or people with a wheat allergy.

Semolina is a flour made from ground durum wheat. It’s high in protein, fiber, and B vitamins and can aid weight loss, heart health, and digestion.

Most people can enjoy semolina without any problems, but a small percentage of the population may not tolerate it due to its gluten or wheat content.

If you can tolerate it, try adding semolina to your diet. Its high protein content is great for improving the structure and texture of recipes such as pasta and bread.

Whole Grain Pasta Nutrients

Expert’s nutrition tips for runners



Running is a very popular sport, thanks to its simplicity and many health and fitness benefits. It’s versatile and inexpensive, requires very little equipment, and it’s an excellent way to strengthen your cardiovascular health.

Nutrition plays an important part in optimum running performance. pexels

With the competitive nature of the sport, runners continuously challenge themselves and each other to improve. In addition to training, proper fuel for the body is vital for peak sports performance.

Noted medical and nutrition specialist Dr. Korakod Panich provided the five best nutrients for optimal running performance.

Nutrition is important for runners because it plays a vital role in overall health and can also support performance. A balanced diet for healthy runners should include these five key nutrients:

1. Carbohydrates
Carbohydrates—which can be found in food such as fruits, dairy products, and starches such as rice, bread, and pasta—are the most important source of energy for the body.

For runners, a small meal, taken an hour before running, consisting of carbohydrates and a bit of protein can provide the energy needed to run effectively. A smoothie made with milk and fruit, or some yogurt topped with berries, provides the nutrients needed and is easily digested before a workout.

Consuming the right amount of carbohydrates before exercising can help you maximize your workout.

2. Protein
Protein—found in meat, milk, eggs, and soy—helps repair and rebuild tissues and muscles that could be affected during physical activities. With the proper amount of protein and adequate sleep, muscles repair, rebuild, and become stronger.

Soy is a good protein source as it is one of the few complete plant-based proteins containing all of the nine essential amino acids that the body cannot produce on its own. Runners should consume a combination of carbs and protein 30 to 45 minutes after exercising.

Carb to protein ratio should be 2-3:1, with 20 grams of high-quality protein after a workout and between 40 and 60 grams of carbohydrate. A sandwich on whole-grain bread with a piece of fruit or a high-protein recovery shake would fill the bill.

Fat serves as an essential energy source. It is often used as fuel, particularly during moderate-intensity exercise that lasts for an extended period, such as a moderate jog lasting at least 30 minutes or so. The body will utilize more fat than carbohydrate for fuel in an attempt to conserve carbohydrate that is stored in the liver and muscles.

Choose beneficial fats—such as those found in olive oil, avocado, and nuts—and avoid saturated fats¬¬that can raise the risk of heart disease. This means staying away from fatty red meats, and ultra-processed foods, such as fast food or bakery items.

4. Vitamins and minerals
There are different kinds of vitamins and minerals that help maintain the balance in body system functions; fruits and vegetables are the best sources to obtain them. During exercise, the body excretes waste in the form of sweat, which also removes important minerals from the body. If you opt to exercise for more than one hour, energy and mineral drinks are highly recommended to replace lost fluids and minerals.

The human body is made up of 70 percent water, which is why staying hydrated is crucial. Water helps deliver nutrients to the cells and plays a significant role in eliminating waste. Runners need to maintain body water balance before, during, and after workouts because water provides nourishment that the body needs for almost every single function. It also helps limit changes in body temperature.

Make sure not to lose more than two percent of your body weight in fluids during exercise, as it can reduce your strength and affect performance. If you exercise regularly, check your weight before and after a workout to keep track of water loss and be sure to replace those losses. For every pound of weight lost during exercise, replace with 2-3 cups of fluid (or 1 liter of fluid for every kilogram lost during exercise).

Nutrition and running style

Aside from understanding the importance of nutrients, it is also essential for new runners to learn the proper way to run. Running not just makes our bodies stronger; it also helps burn calories and fat, depending on the goal.

If you have little time and would like to burn calories and fat, you can do interval training, which alternates short work intervals (80-90 percent of maximum heart rate for 30-60 seconds) with rest periods (50 percent of maximum heart rate for 1-2 minutes). This helps improve circulation and enable the heart to pump blood and make it healthier while strengthening the muscles.

If your main aim is to burn fat, and you have some time, you can run slowly to raise your heart rate to 40-60 percent of your maximum, for at least 45-60 minutes.

Korakod Panich is a member of the Herbalife Nutrition Advisory Board.

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Whole Grain Pasta Nutrients

Weekly Spotlight: Make the Perfect Spring Vegan Pasta Salad!



Pasta salad is a wonderful spring meal, plus it’s a wonderful plant-based meal that can easily be veganized! It’s a meal that you can add any veggie that you want to, making it super versatile for this time of year. When spring produces like arugula, garlic and some herbs are hitting their peak season, you might have extra veggies on hand or are looking for a way to clear out some veggies from your fridge. Pasta salad is also easy to whip up, and you can either do a simple dressing or a more involved creamy dressing to top it.

Depending on your time and how you want to enjoy your pasta salad, this guide splits pasta salad recipes depending on their sauce base. The simple oil and garlic type dressings are lighter in flavor, allowing whatever you hand (veggies or herbs) to stand out in your final pasta salad. However, if you’re looking for a creamier and more hands-on homemade dressing, we’ve got you covered too! These are topped with a dressing that uses a base of tahini, tofu, or even hemp seeds to create a delicious creamy dressing. The last group focuses on taking a traditional pasta salad adding a twist, like a clever flavor or mixing up the base grain!

We also highly recommend downloading the Food Monster app — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based, and allergy-friendly recipe resource to help you get healthy! And, don’t forget to check out our Weekly Meal Plan Archives!

Are you ready to have a week full of delicious, high-protein, whole-food vegan food that leaves you nourished and content? Let’s get started!

This week, we’re bringing delicious pasta salad recipes that are fully vegan and plant-based!

Pasta Salads that Use a Mayo, Sour Cream, or Simple Oil Dressing:

Vegan Spring Pea and Arugula Pasta Salad

Source: Spring Pea and Arugula Pasta Salad

These quick pasta salads are great to throw together for the week! Their light dressing makes it excellent to eat on its own to get a variety of simple flavors and enjoy the fresher crunch of the veggies in these dishes.

Pasta Salads that Use a Tofu, Tahini, Homemade, or Cashew Based Dressing

Vegan Easy Vegetable Pasta Salad

Source: Easy Vegetable Pasta Salad

These creamy pasta salads are excellent to enjoy on their own, or if you’re looking to add even more veggies, you could enjoy these over a base of greens for an extra crunch of texture! There are so many ways to make a creamy pasta salad with vegan ingredients; you could use cashews, tofu, tahini, or even hemp hearts to get a creamy sauce.

Pasta Salads that Are a Twist on a Classic Dish:

Vegan Greek Pasta Salad with Tofu Feta

Source: Greek Pasta Salad with Tofu Feta

Cacio e Pepe as a pasta salad? Using orzo instead of pasta? There are so many ways to change up the flavors and inspiration you use for your pasta salads. If you’re looking for a way to enjoy a new way of eating pasta salad, this is your list right here!

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Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, good health other more! Unfortunately, dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer, and has many side effects.

For those interested in eating more plant-based, we highly recommend purchasing one of our many plant-based cookbooks or downloading the Food Monster app which has thousands of delicious recipes making it the largest vegan recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental other health benefits of a plant based diet.

Here are some resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!

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Whole Grain Pasta Nutrients

Food Therapist Debunks Myths About Veganism



Veganism is a lifestyle that is based on the ideology that humans should not exploit animals or the environment for their needs. Vegans refrain from utilizing any kind of animal products for food, clothing, or work, among other things, and they do not differentiate between any species as they consider all animals equal. Simply put, veganism is the practice of avoiding the use of any animal products—particularly in our diet—including meat, eggs, and dairy products.

Myths about veganism

Additionally, there are countless myths, misconceptions, and assumptions about being vegan from all corners. We got Nidhi Nahata—Founder, Justbe Resto Cafe, Bangalore, and food therapist—to debunk a few common floating speculations.

1. Milk has a lot of calcium

Credit: iStock

There is an existing misconception that only cow milk contains calcium. So, what is the optimal source of calcium? Like plenty of other nutrients, calcium is readily available in a variety of plant-based foods that are better absorbed by the body than dairy. Think broccoli, cabbage, kale, almonds, chia, beans, pulses, leafy vegetables, and more. Therefore, even if you are not vegan, having a wide range of calcium sources in your diet can be a healthier option.

2. Animal protein is more important than plant protein

7 myths about veganism
Credit: iStock

Incidentally, the animals that are consumed for so-called protein are fed on a plant based diet, which basically means that we are consuming the same and/or processed protein through dead tissues or extracted produce from an animal. For those on the lookout for plant-based protein sources, there are plenty of options like soya, lentils, pulses, broccoli, seaweed, peas, spinach, beans, brown rice, whole wheat bread and pasta, quinoa, peanuts, cashews, almonds , pistachios, walnuts, oats, and seitan tofu.

3. Vegans have B12 deficiency

Vegans, vegetarians, or non-vegetarians—all could have deficiency because of vitamin B12, which is a bacteria found in nature. The sources of vitamin B12 are commonly questioned in reference to being vegan, since the most common source is assumed to be animals and animal products. But the reality is that vegans can achieve the intake needed through reliable sources, such as supplements or fortified foods.

7 myths about veganism
Credit: iStock

Vitamin B12 is produced by certain microorganisms and is processed while consuming cobalt from a plant base. However, our modern day agriculture prevents these nutrients to be transferred into our bodies through either sources-–animals or plants. Therefore, vegans, vegetarians, or non-vegetarians need to normally be given cobalt or B12 supplements to attain suitable levels regardless of their dietary preference.

4. Vegan lifestyle is very expensive

food item
Credit: iStock

The limited accessibility to vegan food and alternatives is one of the biggest restrictive misconnects prevalent in our society. The reality is that, similar to any diet, plant-based eating is only expensive if there are a lot of quick-to-eat processed foods, readymade meal preps, and products from vegan-specific brands. There are plenty of vegan foods and ingredients that are affordable in India, especially if the diet is centered around cheaper foods like fruits, vegetables, grains, lentils, beans, and several others. Good planning can make vegan diet more affordable than the ones that include animal products.

5. Pregnant women need milk and dairy

7 myths about veganism
Credit: iStock

“You cannot be vegan when pregnant” is a common misconception for soon-to-be vegan parents. The basic fact is that pregnancy is a challenge for the body, no matter what diet you are on and usually requires additional nutrients. It is advised to be closer to iron and vitamin B12, which can be attained on a vegan diet as well. The tradition of milk being one of the most integral components of our diet has been prevalent for decades. We need to be mindful and bring logical reasoning in choosing food for soon-to-be parents as well as children.

6. Soy increases the chances of breast cancer

  7 myths about veganism
Credit: iStock

There is no convincing evidence that eating soy-based food increases the risk of breast cancer in humans. This misunderstanding, however, might arise from earlier studies conducted on rodents. Scientists of this study showed that when these animals received large amounts of soy-compounds called flavones, they showed likelihood to develop breast cancer.

7 myths about veganism
Credit: iStock

A study published by the International Journal of Epidemiology, in February 2020, searched associations between soy intake and breast cancer risk by following 52,795 cancer-free women in the US for an average of 7.9 years. In the results, they found no substantial association between soy intake and breast cancer, but they did identify a link between dairy (milk) and breast cancer.

Soy as an ingredient is loaded with fiber and is a good source of protein, omega 3, and antioxidants. Research also suggests that soy has a good amount of protein which is well absorbed by the body, and the best way to consume it is in bean form, tofu, tempeh, and other such forms.

7. Veganism is a cult

7 myths about veganism
Credit: iStock

Being compassionate and conscious can never be a cult. Veganism is a lifestyle that utilizes an ideology to bring people closer to their instincts. This means bringing us closer to eating what nature has designed and grown for us, rather than exploiting animals and other sentient beings.

Lead Image Credit: Alia Bhatt and Yami Gautam Dhar, Instagram

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