Durum wheat also called pasta wheat or macaroni wheat (Triticum durum or Triticum turgidum subsp. durum), is a tetraploid species of wheat. It is the second most cultivated species of wheat after common wheat, although it represents only 5% to 8% of global wheat production. It was developed by artificial selection of the domesticated emmer wheat strains formerly grown in Central Europe and the Near East around 7000 BC, which developed a naked, free-threshing form. Like emmer, durum wheat is awned (with bristles). It is the predominant wheat that grows in the Middle East.
Durum in Latin means "hard", and the species is the hardest of all wheat. This refers to the resistance of the grain to milling, in particular of the starchy endosperm, implying dough made from its flour is weak or "soft". This makes durum favorable for semolina and pasta and less practical for flour, which requires more work than with hexaploid wheat like common bread wheat. Despite its high protein content, durum is not strong wheat in the sense of giving strength to dough through the formation of a gluten network. Durum contains 27% extractable wet gluten, about 3% higher than in common wheat (T. aestivum L.).
Durum Quick Facts:
Name: Durum
Scientific Name: Triticum durum
Origin: Mediterranean region and southwest Asia
Colors: Reddish-brown to yellow or white
Shapes: Ellipsoid caryopsis (grain), ovoid to ellipsoid
Taste: Nutty
Calories: 651 Kcal./cup
Major nutrients: Selenium (312.00%)
Manganese (251.43%)
Phosphorus (139.29%)
Copper (118.00%)
Carbohydrate (105.05%)
Health Benefits of Durum Wheat:
A part of balanced diets
Durum wheat flour is a rich source of many important nutrients. It contains dietary fiber, vitamin B-complex, vitamin E, minerals and zero in fat, saturated and trans fat. It is also low in cholesterol and sodium. Including durum wheat products as a part of your diet provides your more balanced nutrients intake.
Boost your intake of B-complex vitamins
Durum wheat flour is rich in B-complex vitamins, especially the folate and thiamine. In general, B-complex vitamins are needed for healthy skin, hair, eyes, and liver. Enough intake of B-complex is essential to support our metabolism and energy production. Thiamin helps to maintain the health of your brain and nervous system. Folate supports the regeneration of red blood cells in our bodies. A serving of durum wheat flour (semolina) provides 25% and 30% of the daily requirement of folate and thiamine.
Rich in selenium and iron
Durum wheat is also a good source of essential minerals, such as selenium and iron. Selenium acts as an antioxidant in our body to prevent harmful oxidation damage of our cell membranes and DNA. Selenium also strengthens our immune system to prevent infection. A serving of durum wheat flour provides 37 mg of selenium, which equals 2/3 of recommended daily intake. An iron-rich diet is beneficial for blood cell regeneration and circulation. A serving of durum wheat flour contains 1.8 mg of iron which is 10% of our daily requirement.
Weight loss
Products made from durum flour is digested slowly. This helps you feel full longer and prevent you from overeating. Eating slices of white bread and a bowl of spaghetti give your totally different feeling of satiety. White bread contains fast digestible starch which will be rapidly emptied from your stomach, digested and absorbed into your bloodstream. On the other hand, pasta has slower digestion and maintained in your GI tract for a longer time. Choosing products made with durum flour over those made with refined white flour will help you to reduce your food intake.
Prevent type 2 diabetes
Durum wheat product is a top choice for people with diabetics because of its low glycemic index. Compared to refined white flour, durum flour is digested and absorbed at a slower rate. This helps to reduce the blood glucose surge after a meal and allows people with diabetes to control their blood sugar levels more effectively.
Improve heart health
Durum flour contains potassium and is low in sodium. Every one hundred grams of durum flour contains 186 mg of potassium which is 4% of the daily requirement. Potassium is important in supporting heart function. It keeps a normal electrolyte balance between cells and body fluid and keeps the heart beating at a normal rhythm by lowering blood pressure. Moreover, the selenium content of durum flour protects our heart from infections.
Kidney health
Proper potassium to sodium level is important in keeping our kidney healthy and preventing chronic kidney disease. Our diet is normally high in sodium and low in potassium because of excessive salt intake. To prevent low potassium levels, you can increase the intake of whole and potassium-rich food. Thanks to its potassium content, durum flour helps to keep blood potassium within a normal range and keep our kidney health.
Healthy bones and nervous system
Durum wheat is a good source of essential minerals. One hundred grams of durum flour contains 17 mg calcium and 47 mg magnesium. Both calcium and magnesium have a large presence in bone. Calcium increases bone density. Magnesium assures the strength and firmness of the bone. Adequate magnesium is also necessary for nerve conduction and the electrolyte balance of the nervous system. The trace metal zinc is a biofactor that plays essential roles in the central nervous system across the lifespan from early neonatal brain development and the maintenance of brain function in adults. Overall, the phosphorus, zinc, and magnesium of durum wheat are necessary for the maintenance of a good nervous system.
Prevent anemia
As an excellent source of iron, eating semolina makes sure you have a sufficient amount of iron required for your body. With one cup of durum flour, you get 8% of the recommended daily intake of iron. Iron is essential to produce hemoglobin that carries oxygen to the cells in our body. Eating durum based products prevents iron efficiency and anemia.
Keep your digestive system healthy
Durum flour, semolina, is coarse and fiber-rich particles. Each serving of durum flour contains 1 g of fibers, which provides 4% of the daily value. The soluble fiber of durum wheat flour slows digestion.
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