Is Durum Wheat Healthy? Top 10 Health Benefits Of Durum Wheat

Imagine a bowl of delicious spaghetti or pasta made from durum wheat. It can provide a whole different feeling of satiety. But, Is durum wheat healthy? Yes, it is. 

So, what is the speciality of durum wheat? That is the main question.

Durum wheat is very good for health. Durum wheat, also called pasta wheat or macaroni wheat, is full of numerous health benefits regarding weight loss and overall human health. It can influence the mechanisms of the human body more healthily, so it helps to achieve better health.

The article is going to unravel the top 10 health benefits of durum wheat along with the nutritional facts. You will also get to know how durum wheat can help with weight loss. 

What is Durum Wheat?

Before diving further into the health benefits of durum wheat, let us first know a little about what it is.

Durum wheat is one of all the species of wheat which is the second most cultivated wheat species after the regular wheat. Durum is a word of Latin Origin. It’s meaning is something that is very hard. So, Durum grain is much tougher than normal Wheat grain.

Durum is native to the Mediterranean region in southwest Asia. Commercially produced dried pasta is made from this kind of wheat. It is used to make semolina, bases for soups, stuffings, puddings, and pastries. Durum Wheat is a top selection for individuals with diabetes and obesity due to its amazing health benefits.

Durum wheat facts infographic

Durum Wheat Nutritional Facts

28 grams serving of durum wheat contains 651 calories. Here is a table demonstrating the nutritional information about durum wheat.

Nutrients% Daily Values
Total Fat 4.7 g6%
Sodium 3.8 mg0%
Total carbs 137 g50%
Proteins 26 g52%
Vitamin D 0 mcg0%
Calcium 65 mg5%
Iron 6.8 mg38%
Potassium 828 mg10%
Magnesium 5.8 mg29%
Thiamin 0.8 mg54%
Niacin 12.9 mg65%

All these nutrients are essential for the growth, survival, and good health of humans. Less than normal percentage of any of these nutrients can lead to different diseases.

Is Durum Wheat Healthy?

Durum Wheat contains dietary fiber, vitamin B complex, minerals, saturated fats, and proteins. All of these essential nutrients make durum wheat healthy to eat.

Especially, the B complex vitamins present in durum wheat are important for the health of the eyes, liver, and skin. B complex vitamins are very important for healthy metabolism and production of energy in the body.

All the macronutrients and micronutrients present in durum wheat play an important role in maintaining the major functions of body systems, so durum wheat is very healthy.

Also, a lot of people ask, Is durum wheat pasta healthy? Yes, durum wheat pasta is healthy. It is the Italian pasta that is used in various dishes. It has a good taste  and a variety of health benefits.

So, let’s discover what are its pros and cons: 


The nutrients and minerals present in durum wheat are very important for our body and brain in order to perform different functions.

Here are the top  10 health benefits of eating durum wheat, along with a few side effects observed in some people.

  1. Weight Loss

 Is Durum Wheat helpful for weight loss? Durum Wheat is high in dietary fiber, so it promotes weight loss and provides satiety. Adding a recommended amount of fiber to your diet can help you lose weight easily. 

 Fiber can keep your belly full for longer and can also help in keeping the gastrointestinal tract healthy.

  1. Building Muscle

Durum Wheat has a high percentage of protein.  This can help you maintain your muscle mass and decrease the percentage of fat in your body. Proteins should be  the essential part of diet if you want to gain muscle

If you’re a bodybuilder, adding durum wheat to your diet can help you fulfill your protein requirements. It can also help to give you more healthy muscles.

  1. Reduces Bloating

Durum Wheat has almost no sodium in it. So there are no chances of bloating if you eat durum wheat. Also, if you are suffering from a bloated belly or water retention, eating durum wheat can reduce the bloating and help you to lose weight gained due to bloating or water retention.

  1. Keeps Heart Healthy

Durum Wheat is low in cholesterol, so it is very healthy for your heart. It also promotes good heart health by lowering bad LDL cholesterol and promoting good cholesterol levels. Hence, it reduces blood pressure and prevents cardiovascular diseases.

  1. Regulates Blood Sugar

The glycemic index of durum wheat is very low. The foods having low glycemic index absorb at a slower rate when we eat them. Hence, durum wheat does not increase blood sugar levels. Rather, it regulates it. So, Is durum wheat healthy for diabetics? Yes, it is!

  1. Supports digestive health

Durum Wheat can support good digestive health by increasing the growth of healthy bacteria in the gut. These bacteria have the ability to keep our digestive system healthy. The fiber content in durum wheat prevents constipation. So, durum wheat can be very helpful for gut health.

  1. Prevents Anemia

Durum Wheat is rich in iron which is an essential mineral for the formation of blood cells. Iron is important for hemoglobin formation. So, eating durum wheat can prevent the deficiency of red blood cells or anemia.

  1. Promotes healthy bones

A good amount of calcium and phosphorus in your diet can promote the growth of healthy bones. Eating durum wheat can provide you with a good quality of calcium. According to research, eating durum wheat can prevent the risk of osteoporosis and other bone related diseases.

  1. Promotes Brain Health

Thiamine and folate present in durum wheat are very important to keep our brains healthy. Also, B complex vitamins can promote the functioning of the nervous system by helping in the conduction of nerve impulses. These minerals are also important for the functioning of neurons.

  1. Good for Pregnant Women

Pregnant ladies often suffer nutrient deficiencies that can lead to many problems for the mother and fetus. Eating durum wheat can be very beneficial during pregnancy as it contains all the essential nutrients including vitamins and minerals that a pregnant woman needs.

Side Effects

Although durum wheat has several benefits and it is very healthy to be a part of a balanced diet, some people face the following side effects.

  1. Gluten Sensitivity

A person who is allergic to gluten can suffer from diarrhea, abdominal pain, cramping, and vomiting after eating durum wheat. So, you should avoid eating durum wheat if you’re sensitive to gluten.

  1. Allergic Reactions

Durum wheat promotes allergic reactions in some people. The common symptoms of this allergy are coughing, wheezing, and sneezing. If you experience such symptoms, it means you’re allergic to any nutrient present in durum wheat.

  1. Immune Reactions

Persons with celiac diseases can experience immune responses or hypersensitivity reactions after eating durum wheat. So, patients with Celiac diseases should avoid eating durum wheat.

Although durum wheat has a few side effects it has a lot of health benefits. If you’re not sensitive to gluten, you can avail the health benefits of durum wheat.

Durum Wheat Vs Maida

 Is durum wheat maida? No, it is not. Durum Wheat is richer in nutrients as compared to maida. The nutritional value of maida is low as compared to durum wheat. It lacks the essential vitamins and minerals. 

Maida is high in glycemic index, it is very low in protein content and high in carbs. It is not good for weight loss. On the other hand, durum wheat is very rich in protein and is good for weight loss.

Durum Wheat Vs Whole Wheat

Both types of wheats are used to make different delicious dishes. The nutritional content of both is almost the same.

The only difference is that durum wheat is stretchable and has more elasticity.You can mold it into different shapes of pasta, spaghetti, and noodles. However, whole wheat is not elastic.


Question: Is durum wheat inflammatory?

Answer: No, durum wheat is not inflammatory as it contains no sodium. Mostly, inflammation is caused by water retention due to sodium. It does not cause bloating or water retention, because it has no sodium in it.

Question: What is special about durum wheat?

Answer: Durum wheat contains a high amount of protein. It is also rich in gluten which makes it elastic and stretchable. So durum wheat can be molded into different pasta shapes. It is good for making bakery products. This is what makes durum wheat special.

Question: Is durum wheat semolina whole grain?

Answer: Yes, durum wheat semolina is a whole grain. It is extracted from a hard variety of wheat species. It is used to make pasta and bakery products. You can also use durum wheat to make healthy tacos and bread for weight loss as it is rich in fiber.

Bottom Line

Is durum wheat healthy? Basically,  Durum Wheat is a hard species of wheat and is very healthy as it contains several nutrients that play a vital role in promoting good human health. The reason why durum wheat got most popular among other form is its high fiber percentage.

However, people with gluten sensitivity should avoid eating food products containing durum wheat.

Haleema Sadia

Haleema Sadia

A physiotherapist by profession, a Nutritionist by passion, a literarian by soul, and a writer by heart! -a blog about Healthy Living