What is useful for semolina porridge — 6 scientific facts about the effect on health

Semolina porridge (semolina) is a dish made from semolina – roughly chopped wheat grains. In many countries, it is one of the main dishes in the diet of children (including infants), as well as in dietary nutrition.

Being a source of vitamins, minerals and antioxidants, semolina porridge has a number of beneficial health properties. It can help you lose weight, normalize the functioning of many body systems, and even reduce the risk of developing certain forms of cancer.

6 useful properties

Below are the 6 main facts about the benefits of semolina porridge (based on evidence).

1. Contains nutrients

Semolina is a fairly high–calorie product (about 360 calories per 100 grams).

Semolina porridge cooked on water, contains The following nutrients:

Also porridge is rich in dietary fiber , the use of which is associated with a number of health benefits: from normalization of intestinal motor activity to prevention of cardiovascular and endocrine disorders.

2. Helps to lose weight

Semolina is abundant in dietary fiber., which promote weight loss . Once in the body, they increase significantly in size and cause mechanical overflow of the stomach. As a result, the hunger centers in the brain are suppressed, and the craving for food decreases.

Eating sufficient amounts of fiber, such as claim Canadian scientists, underlies the maintenance or reduction of body weight.

According to the data studies conducted under the supervision of American experts, an increase in fiber content by 1 gram per day leads to a loss of 0.25 kg of weight over 1.5 years.

Semolina porridge is also rich in protein. An increase in the volume of proteins in the diet (while maintaining the total daily calorie content) is always connected with weight loss. An additional property of proteins – ability Change the production of hunger hormones and reduce hunger.

3. Supports the health of the heart and blood vessels

According to according to scientific data, any diet rich in dietary fiber reduces the risk of developing cardiovascular diseases by about 24%.

The fiber contained in semolina has a beneficial effect on the lipid profile. It reduces the concentration of total cholesterol and its atherogenic fractions (LDL) in the blood.

As a result is prevented the formation of atherosclerotic plaques on the walls of arteries and the development of diseases such as coronary heart disease, stroke, myocardial infarction.

Semolina is also rich in potassium, magnesium and folic acid. These substances reduce blood pressure and contribute to the prevention of early development of hypertension.

In addition, Japanese specialists identified there is a direct link between high folic acid intake and the incidence of cardiovascular diseases. With a sufficient amount of this nutrient in the diet, the risk of heart and vascular diseases is reduced by 38%.

4. Reduces blood sugar

As already mentioned, semolina porridge is rich in dietary fiber and magnesium. These substances, according to the data employees of the National Institute of Public Health (Finland) reduce the risk of developing type II diabetes.

Substances in the composition of semolina porridge increase sensitivity of peripheral tissue receptors (fat and muscle) to insulin. As a result, cells consume glucose more efficiently, reducing its concentration in the blood. Thus, they affect the main pathogenetic mechanism of the formation of type II diabetes mellitus – insulin resistance.

Additional fiber slows down absorption of carbohydrates in the intestine, which prevents a sharp rise in blood sugar after eating any food together with semolina.

There is evidence of long-term the positive effect of fiber . Against the background of its regular use decreases the level of glycated hemoglobin in the blood, reflecting glycemia over the past 2-3 months.

5. Reduces the risk of iron deficiency anemia

Iron deficiency anemia is a fairly common pathological condition (especially in old age).

There are many reasons: inadequate nutrition, chronic blood loss, diseases of the gastrointestinal tract and bone marrow. Anemia can also develop in women during pregnancy.

Semolina has a large amount of iron in its composition, necessary for the synthesis of red blood cells ( red blood cells ).

However, this iron is absorbed with great difficulty in the stomach. To eliminate this effect recommended together with porridge, eat fruits and vegetables rich in vitamin C (citrus fruits, berries, tomatoes).

6. Supports the health of the digestive system

Fiber, available in semolina porridge, has a lot of positive effects in relation to the intestines:

1. Normalization of the microflora composition. Dietary Fiber increase the number of beneficial bacteria, inhibiting the growth and reproduction of pathogenic and opportunistic forms.
2. Cancer prevention. During the fermentation of dietary fibers, butyrate is released by friendly microorganisms. This substance normalizes metabolism in the epithelial plate of the large intestine and reduces the risk of developing malignant neoplasms of the colon and rectum.
3. Restoration of peristalsis. Fiber normalizes contractile activity of the smooth muscles of the intestinal wall, ensuring adequate and timely emptying. Regular consumption of foods rich in dietary fiber (including semolina porridge) is the key to the absence of constipation.

Possible harm

Unfortunately, semolina has contraindications and can cause harm to a person in certain situations. The most common side effects include:

1. Dyspeptic disorders. With excessive consumption of semolina porridge, fermentation and putrefaction processes are activated, pathogenic microflora is activated. As a result, bloating develops, gas drainage increases, stool changes (according to the type of diarrhea), the balance of microflora is disturbed.
2. Allergic reactions. Gluten intolerance is a common phenomenon. People with celiac disease should avoid including porridge in the diet. Less common is increased sensitization of the body to other proteins of cereals. Allergopathologies can be of any nature (local or systemic).

How to cook and take?

Semolina is a high–calorie and extremely nutritious product. It can be regularly included in the diet of both an adult and a child.

Porridge is recommended to be consumed in the morning for breakfast or during the daytime. When taken in the morning, a portion of porridge should be small and must be combined with fruits or vegetables. You should not eat porridge for dinner (or before going to bed). This can lead to an overload of the gastrointestinal tract and problems with going to bed.

Semolina porridge can be cooked with milk or water. Both options are useful for humans and are recommended by nutritionists.

Consider the classic recipe for porridge with milk:

You will need:

• 200 ml of milk;
• 2 tbsp semolina;
• 1 tsp salt and sugar;
• To taste – berries, fruits, dried fruits.

Recipe:

1. Pour the milk into an enameled saucepan. Bring to a boil.
2. Add salt and sugar.
3. Slowly pour out the grits, stirring the milk constantly.
4. Simmer for about 4-6 minutes, stirring every 30-40 seconds.
5. Transfer to a plate, add fruits and berries, dried fruits.
6. The dish is ready.

As a rule, porridge is made from semolina of soft wheat varieties. Durum cereals are usually used to make soups, minced meat and desserts.

Conclusion

1. Thus, semolina porridge is a valuable product for humans. It is rich in vitamins, minerals and dietary fiber.
2. With regular use, semolina improves cardiovascular health, reduces the risk of developing type II diabetes mellitus and iron deficiency anemia, supports the functioning of the gastrointestinal apparatus, promotes weight loss.
3. In the absence of contraindications, porridge is recommended for both children and adults.