Most of us first think of carbohydrates and sugar when we see semolina products. But life isn't just about carbohydrates - luckily!
- It's all about the semolina.
- Nutritional values of spelt whole grain semolina
- Fatty acids: The Omega family in spelled semolina
- Fiber: Semolina saturates and keeps the intestinal flora healthy
- Losing weight with spelt semolina
- Spelt semolina for breakfast
Did you know that semolina is also rich in protein? And packed with other valuable nutrients such as fiber and unsaturated fats? A warm meal of semolina in the morning already covers a large portion of the daily requirement of many nutrients. It's worth giving these little grains a chance.
That's why semolina is not just semolina.
The term semolina generally means pieces of grain and comes from the miller's trade. After the first grinding of grain, semolina is produced, which is less fine than flour.
The basis for types of semolina is often wheat cereal, but increasingly also spelt, oats or buckwheat. Corn is also suitable for production. The nutritional values of semolina cannot therefore be lumped together.
For our hot bowls we choose a particularly high-quality type of spelled, Oberkulm red grain spelled. As a whole grain product, it is a particularly valuable food from a reputable manufacturer in southern Germany that still contains almost all of the vitamins and nutrients.
Spelt vs. Wheat
Although spelled grain is closely related to today's common wheat, the grain still has other specific properties. If you like, spelled is an original form of wheat. Spelled contains slightly fewer carbohydrates, but more fiber, unsaturated fatty acids and more protein.
Hildegard von Bingen already considered spelled to be the ideal grain. High-quality spelled varieties such as Oberkulm red grain spelled are inherently resistant to pests and therefore do not need to be regularly treated with pesticides. This also makes spelled so suitable for organic farming.
Whole grain spelled semolina: carbohydrates, fat, protein and calorie table
Whole grain semolina is a very high-quality, plant-based food with a high protein content and not too many calories.
Per 100 g contains whole grain semolina:
- 343 kilocalories/1,452 kJ energy value
- 67 g carbohydrates (of which 0.4 g sugar)
- 5.5 g fiber
- 13 g protein
- 1.3 g fat
- 0.03 g salt
So that you can make a comparison of the protein content: A chicken egg size M contains around 7 g of protein. Calculated per 100 g, that's around 12.6 g of protein - absolutely comparable to semolina. Even with a 50 gram serving, semolina provides a good portion of protein.
How much protein is in semolina pudding?
Semolina porridge is ideal for your protein- and fiber-rich breakfast. How about a semolina porridge? 50 grams of semolina mixed with soy milk and topped with walnuts provides around 15 to 20 grams of vegan protein. Not bad, right?
Vitamins, minerals and the like: that’s what semolina can do
Semolina is not only interesting when it comes to the macronutrients carbohydrates, fat and proteins. The grain product also impresses with its significant content of vitamins and minerals. With 100 g of semolina you already consume a quarter of your daily requirement of vitamin B3 - and other representatives of the vitamin B family are also found in semolina. Small amounts of vitamin A, vitamin B12, vitamin E, vitamin C and vitamin D are also included.
Per 100 g contains an average of wholemeal spelled semolina
- 0.12 mg Thiamine (Vitamin B1)
- 0.04 mg Riboflavin (Vitamin B2)
- 0.09 mg Pyridoxine (Vitamin B6).
In terms of minerals and trace elements, we find in the semolina product: potassium with 112 mg, calcium with 17 mg, phosphorus with 87 mg, magnesium with 30 mg and iron with 1 mg.
Fatty acids: The Omega family in spelt
Compared to wheat, spelled semolina scores with more unsaturated fatty acids. Even when it comes to fat, hardly any fat is the same as another. Three representatives of the omega fatty acid family are present in whole-grain spelled semolina. These are the valuable fatty acids linolenic acid (omega-3), linoleic acid (omega-6) and oleic acid (omega-9).
In particular, linolenic acid, as a precursor to the omega-3 fatty acids EPA and DHA, as well as oleic acid, are said to have many health-promoting effects. Healthy fat makes whole grain semolina a valuable food that we should serve more often.
Fiber: Semolina saturates and keeps the intestinal flora healthy
Do you eat a high-fiber diet? Then you probably consume at least 30 g of fiber per day. This amount is recommended by nutrition experts as a guideline. So you've come to the right place with spelled semolina made from the whole grain: your healthy intestinal bacteria are already happy with almost 6 g of fiber per 100 g of semolina.
They have a positive effect on blood sugar levels and also keep you full for a long time. Always remember that many of your intestinal residents feed on this fiber. Don't let them go hungry and feed them our fiber-rich hot bowl meals for breakfast.
Can spelt semolina help with weight loss?
But hello. It is mainly the satiety effect with an appropriate energy content that makes spelled and spelled semolina a food that can help you lose weight.
With a semolina hot bowl in the morning you will stay full for a long time and thus reduce the desire for snacks in between. The fiber-rich whole grain meal also has an excellent effect on insulin release: blood sugar spikes are avoided with such products. The consequences: fewer food cravings and no food coma that makes you tired. Instead, the meal provides you with energy from protein and good carbohydrates. On top of that there are vitamins, minerals and other micronutrients.
For breakfast: Prepare your healthy semolina meal perfectly
It's not just the semolina and its nutritional values that are beneficial in our hot breakfast bowls (unfortunately not currently available!). Making a healthy, filling breakfast has never been easier!
The quick preparation with water makes it a convenient breakfast. From now on, lack of time is no longer an excuse for you to celebrate a healthy spelled meal for breakfast. Add your favorite toppings to make the bowl even better!
Now make more of the first meal of the day with a hot bowl with spelled semolina! Three different varieties are waiting for you in our online shop: Classic Vanilla, Apricot Pistachio and Raspberry Dragonfruit. Which is your favorite?
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