Durum Wheat 101: Nutrition, Health Benefits & More

What Is Durum Wheat?

Durum wheat is a spring wheat variety used to make semolina. It is also finely ground and used to prepare pasta, couscous, bulgur, noodles, and bread.

A larger population is still unaware of what is durum wheat and misinterprets it with maida or bread wheat. Those familiar are sceptical as to is durum wheat healthy or is durum wheat maida or something else.

Let's find all the answers.

Is Durum Wheat Healthy?

Yes, durum wheat is healthy. Durum wheat benefits health as it is rich in vitamin B, Iron, copper, zinc, and antioxidants. It also contains high dietary fibres. For better health, one must add durum wheat healthy recipes to their weekly diet plan.

One of the popular dishes prepared with durum wheat is Pasta.

Is durum wheat pasta healthy?

Yes, it is. Durum wheat pasta calories are only 200 per serving. It contains no fats and helps in the weight loss journey too.

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Durum Wheat Benefits

1) Rich in folic acid

Folic acid is an essential nutrient during pregnancy. It is important for the development of the baby. The mineral, folic acid, prevents neural tube abnormalities in newborns.

2) Rich in Iron content

Iron deficiency can lead to anaemia. Non-heme iron (iron found in plant-based food items) found in durum wheat helps to fill iron deficiency.

3) Low glycemic index

The Glycemic index(GI) of pasta made from whole wheat is 68, whereas the GI is 47 in the case of durum wheat pasta. This means durum wheat takes more time to liberate glucose in the blood. It makes it a wise choice for people with diabetes.

4) High in protein

Durum wheat is high in constructive proteins that are necessary for building and repairing cells. Durum wheat contains protein content of 13.6 grams per 100 grams.

5) High in dietary fibres

Durum wheat has dietary fibres that help lower blood glucose levels. Durum wheat benefits gut health too. It regulates bowel movement, which helps to prevent colorectal cancer.

Fibres also aid in cholesterol reduction, hence safeguarding cardiac health.

6) Rich in lutein

Lutein is a carotenoid that is necessary for eye health. Lutein in durum wheat helps to reduce the pace of degeneration of the tissue inside our eyes. Durum wheat benefits age-related eyesight degenerative changes in the elderly.

What Is Special About Durum Wheat?

Various types of flour are milled from durum wheat. These include
semolina, whole-wheat durum flour, white durum flour, and bulgur wheat. Due to the durum wheat nutrition content, it is special in comparison to other wheat varieties.

Durum wheat contains more protein than other wheat types. It produces the gluten required for bread and pasta to have a proper texture. It also offers a high elasticity level, making it preferable for preparing pasta.

Is Durum Wheat Maida

Durum wheat is not maida and is entirely different.

Maida is a product made from soft wheat. Durum wheat is the hardest kind of spring wheat. Durum wheat is higher in protein and fibre content than maida.

Durum wheat nutrition depends on how it is processed, yet its nutritive value is higher than maida.

So, durum wheat vs maida, which is the better option? Durum wheat it is.

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Durum Wheat Vs Maida

Durum wheat consists of proteins, vitamin B1, vitamin B2, folate, magnesium, and fibre. These nutrients are not present in maida. Additionally, the fat content is almost nil in durum wheat.

On the other hand, maida is finely ground, refined, and bleached wheat flour.

So when one asks, durum wheat v/s maida, which offers more benefits? Durum wheat benefits more than maida.

Durum Wheat Vs Whole Wheat

Durum wheat and whole wheat are commonly used for foods like bread, pasta, noodles, and baked goods.

When compared, both have similar nutritional profiles.

But whole wheat grain is an intact grain with its brown outer cover, inner layers, and main tissue of the grain. Durum wheat is a hard variety of spring wheat.

Another difference is durum wheat dough has higher elasticity than whole wheat. This allows it to be stretched into lengthy portions without breaking, which makes it perfect for pasta.

On the other hand, whole wheat is better for making bread.

References:

https://www.researchgate.net/publication/230734302_Glycemic_indices_of_three_commonly_consumed_foods_A_clinical_trial_in_Iranian_healthy_adults
https://www.webmd.com/diet/are-there-health-benefits-of-durum-wheat

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6925700/

https://www.researchgate.net/publication/259965772_Whole_Wheat_Pasta_and_Health