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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.

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Whole Grain Pasta Nutrients

Adults who consume the most dairy fat are less likely to develop heart disease, study finds



One study suggests that adults who eat a dairy-rich diet are up to 25 percent less likely to develop heart disease.

Previous research has generally gone the other way, linking dairy products to heart problems because things like milk and cheese are high in cholesterol and fat.

But the latest Australian study suggests that the other nutrients in dairy products have protective effects on the heart and help it function normally.

They said people should stick to dairy products, which have fewer additives and are not sweetened or salted.

Heart and circulatory diseases are responsible for around 160,000 deaths a year in the UK while they are responsible for 655,000 deaths in the US.

However, the study’s experts claimed that the type of dairy product consumed, rather than the fat content, could be responsible for the heart problems

Co-lead author Dr. Matti Marklund of the George Institute for Global Health in Australia said it was important to eat dairy products.

“While some dietary guidelines continue to suggest consumers choose low-fat dairy products, others have moved away from that recommendation.

“Instead, it can be suggested that dairy products can be part of a healthy diet, with an emphasis on choosing certain dairy products – for example yogurt instead of butter – or avoiding sweetened dairy products with added sugar.”

What should a balanced diet look like?

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS

• Eat at least 5 servings of different types of fruit and vegetables every day. Count all fresh, frozen, dried, and canned fruits and vegetables

• Basic meals based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains

• 30 grams of fiber per day: This corresponds to the consumption of everything: 5 servings of fruit and vegetables, 2 wholemeal cereal biscuits, 2 thick slices of wholemeal bread and a large baked potato with the skin on

• Have some dairy products or milk alternatives (such as soy drinks) and choose low-fat and low-sugar options

• Eat beans, legumes, fish, eggs, meat, and other proteins (including 2 servings of fish per week, one of which should be oily)

• Choose unsaturated oils and spreads and consume them in small amounts

• Drink 6-8 cups / glasses of water daily

• Adults should consume less than 6 g salt and 20 g saturated fat for women or 30 g for men per day

Source: NHS Eatwell Guide

He added, “Although the results can be influenced in part by factors other than milk fat, our study does not suggest harm from milk fat per se.”

In the study – published today in the journal Plos Medicine – researchers tested the blood of 4,000 people in their 60s from Sweden.

They followed participants for 16 years and recorded the number of cardiovascular events and deaths that occurred.

The results were compared with another 17 similar studies involving 43,000 people from the US, Denmark and the UK to confirm their results.

The data showed that people who ate more milk fat in their diet had 25 percent fewer heart problems than those who ate less dairy products.

The study did not record what type of dairy product each participant consumed.

The lead study author Dr. Kathy Trieu of the George Institute of Global Health Australia said it was important to only eat healthy dairy products.

She said, “Growing evidence suggests that the health effects of dairy products are type – like cheese, yogurt, milk and butter – rather than fat, raising doubts as to whether milk fat avoidance is beneficial for those overall cardiovascular health. ‘

Professor Ian Givens, a food chain nutrition expert at Reading University who was not involved in the study, said the results were largely in line with previous publications.

He told Science Media Center, “This study used fatty acid biomarkers to specifically target milk fat because it is high in saturated fat, which is widely believed to increase the risk of coronary artery disease.

“As the authors say, there is growing evidence that the health effects of dairy products depend on the type of food.

“There is perhaps the most evidence for hard cheese, where a number of studies show that the physical and chemical dietary matrix reduces the amount of fat the body absorbs, resulting in moderate or no increases in blood lipids, risk factors for cardiovascular disease are.”

Several studies have shown that consuming more dairy products may be linked to improved heart health.

Researchers have pointed to the high nutritional content in dairy products to explain this boost to the cardiovascular system.

They are an important source of vitamin B12, which is used to build red blood cells and keep the nervous system healthy.

They also contain potassium, which plays a vital role in maintaining nerve and muscle health.

But many dairy products have already earned a bad rap for their high saturated fat content, which has been linked to heart disease.

A British Heart Foundation spokesman previously said: “Dairy products do not need to be excluded from the diet to prevent cardiovascular disease and are already part of the eatwell guide, which forms the basis of our recommendations for healthy eating in the UK.”

They added, “It is currently recommended to choose low-fat dairy products as our total saturated fat intake is above recommendations.”

Other studies have also suggested a link between increased consumption of dairy products and better heart health.

The UK produces more than 16 billion liters of milk each year, nearly 7 billion of which are consumed by consumers.

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Whole Grain Pasta Nutrients

These Are the 3 Healthiest Types of Rice You Can Eat



Whether you’re serving arroz con pollo, a tasty stir-fry, or a mushroom risotto, rice is a staple in most diets and kitchens. “In addition to being affordable and accessible, rice is relatively easy to prepare,” says Claire Carlton MS, RD, LD / N, a North Carolina-based nutritionist and digestive health expert. “Rice is also a high-fiber source of nutrients and naturally gluten-free.”

a close up of food on a table: IriGri8 / Getty Images

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Of course, there are tons of healthy grains to choose from, but rice is among the most easily available, especially white and brown rice. Plus, rice comes in a variety of colors, textures, and sizes, each with their own unique tastes and health benefits. We asked experts to point out which grains of rice have the healthiest benefits and to name the good, bad, and ugly in the brown rice and white rice diet.

Video: The 3 Healthiest Rice You Can Eat (Really Easy)

These are the 3 healthiest types of rice you can eat

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Black rice

Though sometimes harder to find, black rice is the number one nutritional rock star when it comes to rice varieties. It’s high in fiber and nutrients that help lower cholesterol, promote healthy digestion, and fight off chronic diseases. “Black rice has been shown to have the highest antioxidant content of all rice varieties, largely due to the content of anthocyanins – a powerful anti-inflammatory agent that gives the grains their dark purple hue – as well as flavonoids and carotenoids.” explains Megan Roosevelt, RDN, a registered LA-based nutritionist and founder of Your black rice bowl can also give you a hearty protein boost, serving nearly 10 grams in a boiled cup.

RELATED: 6 Great Sources of Plant-Based Protein for an Extra Boost of Fuel

Wild rice

Another healthy rice winner is this chewy long grain version that is native to North America. As with black rice, the high fiber content of these brown and black grains aids digestion and lowers cholesterol levels. Wild rice is also packed with disease-fighting antioxidants and vitamin C, says Roosevelt.

Brown rice

With its nutty, dense texture, brown rice is one of the better starch options available to you, high in B vitamins, zinc, and magnesium. “It’s also a whole grain and high in fiber that helps stabilize blood sugar and promote satiety,” said Vikki Petersen, DC, CCN, CFMP, a California-based functional medicine doctor and clinical nutritionist. “Brown rice also gets your digestive tract moving as it feeds healthy bacteria into your intestines.”

TIED TOGETHER: How to cook perfectly fluffy rice every time

The word on the diet of white rice

While it may be tastier to some, white rice isn’t nearly as good to you as the more colorful varieties. “It was processed to remove the shell, bran, and germs where most of the food is,” says Roosevelt. “It gives it a softer texture than wild or brown rice, but it is less nutritious, lacks fiber, and has a higher glycemic index.” That being said, many brands of white rice are artificially fortified with folic acid, calcium, and iron, which amplifies their benefits somewhat. Also, the lower fiber may be preferable to those dealing with digestive issues.

Do I have to worry that rice is high in arsenic?

As you may have heard, rice is high in arsenic, a known carcinogen that contributes to higher levels of cancer, diabetes, heart, and autoimmune diseases. “Adults are advised to eat no more than two servings a week, including rice syrup and rice flour, which may appear on the labels of some prepackaged foods,” warns Petersen. “Short grain rice contains less arsenic than long grain rice. A study by Consumer Reports also found that brown basmati rice from California, India and Pakistan is one of the safest sources of rice.”

Here’s the good news: you can reduce the carcinogen levels in your rice with the right cooking techniques. Petersen recommends rinsing the rice about five times in a sieve first. Then cook the rice like pasta, using a water to rice ratio of 10 to 1 instead of the typical 2 to 1 ratio. Once the rice is cooked through, drain and rinse again. To counter any side effects, she also recommends serving your rice with foods high in antioxidants, such as dark leafy vegetables, sweet potatoes, cruciferous vegetables, and turmeric. Once cleaned, your brightly colored rice grains can be a tasty, nutritious addition to your weekly diet.

a close up of food on a table: all the healthy benefits of consuming these tasty little grains.

© IriGri8 / Getty Images
All the healthy benefits of consuming these tasty little grains.

TIED TOGETHER: 17 Simply Delicious Rice Recipes You’ll Want To Make Tonight

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Whole Grain Pasta Nutrients

An Organic Start



Brewhouse – for the love of healthy teas

“India has the largest tea drinking population in the world, but one of the lowest bottled tea penetrations in the world. While China, Japan and most of Europe are now spending more on cold tea, tea still means hot for 99.5% of Indians. We want to change that, ”says Siddharth Jain, founder and CEO of Brewhouse, a certified organic manufacturer of iced teas and cool boxes.

A passionate tea lover, Jain was part of the banking world in Singapore until around 2012. But a start-up dream and the introduction of real iced tea on the market led him to found Brewhouse. After a few initial home experiments, he started Brewhouse in 2017 after being funded by Food Empire, a global FMCG group listed on the Singapore Stock Exchange, and fully organic in October 2019.

The company sources its ingredients from small organic tea farms in the Nilgiris. “Every batch of tea we buy is tasted in the laboratory because of its biological nature, the absence of pesticides, and so on. Tea is perhaps the only food consumed without washing; What we drink is usually the first wash of the product. It is all the more important that the tea has no chemical residues on the surface, ”says Jain.

Having sold more than 50 lakh bottles of tea and coolers to date, Brewhouse is sure to be brewed properly. It started as an offline retail brand with institutional space and then expanded to retail stores across the country. But when the pandemic broke out, the company switched to selling online through its website and other e-commerce platforms – and now contributes about a third of its sales.

Following the recent introduction of a line of coolers, Brewhouse will launch Lazybones – a line of refreshing beverages that increase energy, calm and focus.

Cheers for a healthy drink.

Pascati Chocolate – Certified Artisan, Certified Organic

“We are the only certified organic chocolate brand in India,” says Devansh Ashar, a passionate chocolate lover and founder of Pascati Chocolate, proudly.

But what made him enter such a niche segment in India is a story of its own. A few years ago while nibbling on a Swiss chocolate; Ashar noticed the distinct difference in taste. Not only did the chocolate melt quickly in your mouth, it tasted even better. Soon Ashar enrolled in a three-month online chocolate course at Ecole Chocolat. When he realized that the secret of the outstanding chocolate quality lies in naturally produced cocoa beans, he decided to take the entrepreneurial leap.

After some experimentation and encouragement from family and friends, Ashar founded Pascati Chocolates in 2015. The start-up follows a bean-to-bar model, which means it controls every aspect of chocolate production. She checks everything carefully – from purchasing the cocoa beans to the finished bar. “There is an element of art that is involved alongside science. The cocoa is roasted, cracked, sieved and refined with sugar and cocoa butter (which we press ourselves). The chocolate is then tempered, packaged and shipped across the country, ”explains Ashar.

Pascati has been working with an agricultural cooperative FTAK (FairTrade Alliance Kerala) since 2018 and has influenced more than 2,000 farmers. It initially worked closely with the cocoa bean growers and guided them to get the fermentation and drying process right.

What is the real difference between a normal chocolate brand and Pascati? “A ‘normal’ chocolate is made from cocoa that has not been fermented and left to dry in the sun. These are poor quality beans and must undergo an alkalinization process. This makes the end product inorganic and deprives the beans of their flavor profile, which gives them a very soft and even, cocoa-like aroma, ”explains Ashar.

With his new factory in Maharashtra producing more than 1 lakh bars per month, Pascati Chocolates is poised for a sweeter future. The fully family-funded brand has ties to several luxury hotels in addition to selling through its website and other e-commerce platforms. It offers more than 14 types of chocolate – the most popular are the Raspberry & Hibiscus bar and the 77% Malabar Hills Single Origin bar.

Of course yours – the ‘no-junk’ noodles

“My children, like most of their kind, love pasta. But most of what is available in the market is junk. It’s time we had healthier alternatives, ”says Vinod C, Founder and CEO of Naturally Yours, maker of 100% organic pasta and noodles.

Founded in 2020 by Vinod, a veteran marketer and Priya Prakash, a nutritionist and biotechnologist, Naturally Yours prides itself on its healthy nutrients. “Our promise is not refined flour, only whole grain products and that is also our USP,” says Vinod.

The company is 100% bootstrapped and fully family-funded. The raw material is obtained from groups of farmers from all over India and sent to the production unit. They are then used to make the final product in small batches to ensure freshness and nutritional value. Naturally Yours currently offers five types of whole wheat pasta – multi-millet, red rice, soy, buckwheat and quinoa – and four types of gluten-free pasta – multigrain, quinoa, chickpea and red lentils.

“We have grown tenfold and are profitable. From now on we are not looking at funds anymore as we are pushing the profits back into the company, ”says Vinod. But he is expressing his plan to go international in a few years once the company hits steady demand in India.

Of course, Yours advertises through social media links and also invites nutritionists to blog for its website. “The idea is to make people aware of the real benefits of organic and healthy food,” adds Vinod. The company also had a partnership with the Bombay International School to provide meals to the students. a model they want to return to once the pandemic has subsided.

This story was written by Pallavi Chakravorty. She is the Associate Editor of Outlook Business.

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