nutritionist, founder of the “Mom’s Nutrition” project, consultations on nutrition, nutraceuticals
“Semolina porridge is one of the most famous dishes. It is believed to be beneficial for children and promote recovery from illnesses. Is this true?”
What we will tell you about:
Useful properties of semolina porridge.
Semolina is a crushed wheat grain, previously cleaned of bran. Semolina can be made from hard or soft wheat varieties. As a result, its nutritional properties are practically no different from other wheat products, such as pasta or baked goods made from wheat flour.
Cereal contains about 70% carbohydrates, which, when cooked, are broken down into simple sugars and absorbed into the blood very quickly. In whole grain porridge, fiber acts as a “buffer”, slowing down the absorption of simple sugars, but in semolina porridge it is practically absent: per 100 g of the finished dish there is less than 1 g of dietary fiber.
On the one hand, this can be useful in inflammatory bowel diseases or during recovery after surgery. The porridge does not irritate the mucous membranes and is absorbed almost instantly.
However, fiber is very important for a healthy gut microbiome. Meanwhile, the simple carbohydrates in porridge cannot feed the friendly microbiota.
Photo: istockphoto.com/dore art
Oatmeal is not as high in calories as is commonly believed. When cooking semolina in water, 100 g of the finished dish contains about 10 g of carbohydrates and virtually no protein.
Therefore, after having semolina porridge for breakfast, the feeling of hunger comes rather quickly: with a rapid rise in blood sugar, a lot of insulin is released and nutrients are quickly distributed throughout the cells. After this, a state of hypoglycemia (low blood sugar) may occur and you will want to quickly have a snack.
The main disadvantages of semolina porridge.
Periodic consumption of semolina porridge will not cause harm to a healthy person, but in case of metabolic disorders it is better to give preference to whole grains containing slow carbohydrates.
Interesting fact: in the old days in northwestern Russia, semolina was a porridge without wheat. “Prussian manna” or “Polish cereal” was prepared from a perennial cereal plant – manna, which in composition and taste resembled sago cereal.
Traditional semolina porridge contains very few vitamins and microelements, so it can hardly be considered a complete nutritional product.
Adding milk to porridge increases its nutritional value, increases the amount of protein and fat, and enriches it with calcium, phosphorus and fat-soluble vitamins. However, there are no special reasons for regular consumption of semolina.
Read also:
How to cook semolina porridge without lumps? Chef’s recipe
Methods for preparing semolina porridge.
In stores you can buy so-called whole wheat semolina. It is made from whole wheat, preserving the bran and the husk, which contains most of the vitamins and microelements. The product compensates for the lack of fiber, but requires longer cooking and is not boiled until soft.
Photo: istockphoto.com/olhakozachenko
There are more interesting options for semolina: rye or spelt. They contain a reduced amount of gluten, the protein component of cereals, which in excess causes inflammation of the intestinal mucosa.
Rye semolina has a more intense and acidic taste; it also goes well with berries and nuts. Whole grain spelt or rye semolina can be prepared by adding animal or vegetable milk, seeds and nuts. This will enrich the dish with proteins and healthy fats and will give you a feeling of satiety for longer.
Recommendations for eating semolina porridge
Wash the wholemeal semolina in the evening, remove excess dust and large bran particles. Fill with cold or warm clean water, perhaps adding a teaspoon of natural sourdough yogurt. In the morning, add the required amount of water to the cereal. according to the manufacturer’s recommendations. Bring to a boil, reduce heat and simmer until the porridge is fully cooked. At the end of cooking, you can add any milk, vegetable or cow/goat, creamy or melted to taste, as well as a spoonful of honey. Decorate the finished porridge with crushed nuts, fresh berries depending on the season, or a handful of washed and chopped dried fruits.
Photo: istockphoto.com/Milanchikov
How often can you eat semolina porridge?
Traditional semolina made from durum wheat can be used occasionally as a part of dishes: casseroles, cottage cheese, dumplings, with the obligatory addition of sources of fiber – fresh berries and fruits.
This way you can reduce the negative consequences of high blood sugar and increase satiety after eating semolina.
It is better to limit cereal consumption in case of metabolic disorders, diabetes mellitus or eliminate them completely in case of gluten intolerance or sensitivity to gluten-containing products.
Read also:
What can you cook from oatmeal, besides porridge? 3 unusual recipes from the chef
Use different types of whole grain semolina as part of a varied diet. By alternating different cereals and grains, more benefits can be obtained due to the different content of vitamins and microelements.
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