All About Semolina

Semolina is one of the foods that are on our table almost every day. It is also a constant and obligatory dish in hospitals, as its restorative properties for the human body have long been known. So, what is so useful about this cereal and are there any contraindications to its use? Let’s talk about it!

The composition of semolina

According to research, 100 g of semolina contains:

• Water – 12.67 g.
• Proteins – 12.68 g.
• Fats – 1.05 g.
• Carbohydrates – 68.93 g.
• Dietary fiber – 3.9 g.
• Ash – 0.77 g.
• Vitamin B1 (thiamine) – 0.387 mg.
• Vitamin B2 (riboflavin) – 0.28 mg.
• Niacin (vitamin B3 or PP) – 0.08 mg.
• Vitamin B5 (pantothenic acid) – 0.58 mg.
• Vitamin B6 (pyridoxine) – 0.103 mg.
• Folic acid (vitamin B9) – 72 mcg.
• Potassium – 186 mg.
• Calcium – 17 mg.
• Magnesium – 47 mg.
• Sodium – 1 mg.
• Phosphorus – 136 mg.
• Iron – 1.23 mg.
• Manganese – 619 mcg.
• Copper – 189 mcg.
• Zinc – 1.05 mg.

On average, 100 g of semolina contains about 360 kcal.

Useful properties of semolina

Semolina has a beneficial effect on the cardiovascular system.

The B vitamins contained in semolina have a beneficial effect on the nervous system.

Semolina is a good prevention of diseases of the digestive system. Experts recommend that semolina be included in the diet of people suffering from diseases of the gastrointestinal tract. It is also included in the menu of people who have had serious illnesses and surgeries. It is nutritious, rich in beneficial vitamins and minerals, well absorbed, and does not damage the stomach.

Semolina enriches the human body with strength and energy and helps to cope with fatigue. When consumed regularly, semolina has a stimulating effect on the body. Experts have noted that the product helps to feel vigorous and energetic.

Semolina cooked in water without adding sugar, oil, and other additives is recommended for people with overweight.

Semolina is digested and absorbed in the lower intestine, which makes it very useful for the elderly.

The product is also beneficial for the internal and external condition of teeth, muscles, and bones.

Contraindications for the use of semolina

The product is very rich in carbohydrates, so some baby food experts do not recommend consuming semolina for children under the age of 3. The thing is that carbohydrates, once they enter the esophagus, take a long time and are difficult to digest, which the child’s body is not prepared for. Moreover, each semolina grain is covered with a shell, which contains the substance gliadin, which has a destructive effect on intestinal villi that absorb nutrients and nutrients from food. Accordingly, eating semolina counteracts the absorption of nutrients in the intestines.

Another negative substance contained in semolina is phytin. This component has a destructive effect on such important minerals as iron and calcium. With frequent consumption of semolina, a person may experience a sharp lack of the above minerals.

The gluten contained in semolina can interfere with the normal functioning of the intestines, which is especially dangerous for people with hereditary gluten intolerance.

Semolina in dietetics

Is semolina suitable for diets? Yes, of course, if the diet is, as already mentioned, therapeutic or restorative.

As part of a recovery diet for gaining strength, and weight after surgery, semolina porridge is good to eat in the morning, as well as use casseroles with semolina.

As part of a diet to normalize the functioning of the gastrointestinal tract, it is also recommended to eat porridge in the morning to “wake up” the intestines.

As a mono-product, viscous semolina is suitable for an early meal, for ending the day, and for people on a cleansing diet with stomach and intestinal problems.
Semolina, as you can see, is the most effective tool in the context of slimming diets. For weight loss, porridge cooked in water will definitely be more useful. It is less caloric and more liquid.

Semolina in cooking

The main basis for delicious semolina is to observe proportions. Experts recommend adhering to the following proportions of semolina in milk or water – 100 g of dry cereal is taken for 500 ml of any liquid.

To prevent the appearance of lumps in the finished dish, it is recommended to pour the cereal into the boiling liquid through a sieve. In this case, the contents of the saucepan must be constantly stirred. Constant stirring of the porridge during the cooking process completely eliminates the appearance of lumps. Moreover, if you follow this rule, the porridge will never burn or stick to the pan.

The cooking time for semolina should not exceed 2 minutes. After the liquid boils and the cereal is poured into the saucepan, the cooking time is a couple of minutes. After cooking, it is recommended to wrap the pot with the porridge in a towel and leave it to steam for 10 minutes.

The classic option is to add butter to the finished porridge or during the cooking stage. It’s delicious and reminiscent of childhood, but not as healthy and certainly not dietary. It is good to replace butter with vegetable oils. The familiar sunflower and corn oils will do.

Semolina goes well with nuts, dried fruits, jam, jam, honey, fresh fruit, and cottage cheese.

Semolina is often added to casseroles, pancakes, mannikins, pies, cutlets, and pies.

Selection and storage of semolina

For classic semolina porridge, soft wheat cereal is suitable. Look for the letter “M” in the labeling on the packaging of factory products. For main dishes (pies, adding to minced meat), durum wheat groats with the letter “T” on the package are suitable. “MT” type groats are also available on the market.

The correct way to store it: put the newly purchased groats in a glass or plastic jar with a tightly closed lid. This will prevent the ingress of beetles and other insects. It is good to keep the jars in a ventilated area. You should not immediately make large stocks of semolina, it is better to buy it as needed. If someone does “start” in the semolina, it is better to get rid of such semolina, as the presence of insect waste products will spoil both the taste and quality of the porridge you cook.

So, semolina is a healthy and nutritious product that has been used for breakfast since ancient times. It is very useful for people, but you should still eat it in moderation, keeping in mind the contraindications. Eat semolina with pleasure. Enjoy it! Stay healthy!