Freekeh: A New Superfood That Can Be In contrast To Quinoa

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Freekeh: A New Superfood That Can Be In contrast To Quinoa

Quinoa is famend as a Superfood, or a nutrient-rich meals particularly helpful for well being and well-being, not just for the well being advantages, however for it’s versatility. However is one other Superfood ready within the wings to take the highlight?

Because it seems, sure. Freekeh is steadily gaining reputation, and for good cause. Earlier than we go deeper let’s have a look at what freekeh is definitely first.

Freekeh (pronounced free-kah) is the results of wheat harvested whereas younger and inexperienced. It’s roasted over an open hearth and the straw and husks of seeds are burned and rubbed off. The grain on the within is just too moist to burn, so that you’re left with a agency, mildly chewy grain with an earthy, smoky taste.

The Nice Debate: Freekeh VS Quinoa

Why eat Freekeh? Why eat Quinoa? Do you have to favor one over the opposite? Every is packed filled with of dietary goodness, however how do they evaluate to one another?

Quinoa is a gluten free grain, making it an excellent selection for the many individuals that suffer from gluten allergic reactions. Freekeh is not gluten free, as it’s a kind of wheat. It makes up for the gluten with regards to protein and fiber content material, since Freekeh has almost double the quantity of fiber and protein that quinoa does. This may occasionally end in weight reduction for these including it to a wholesome life-style. For these dwelling with diabetes, Freekeh can be the higher choice – it ranks at a low 43 on the glycemic index, whereas quinoa is greater at 54.

Let’s break down the extra dietary elements of Freekeh and Quinoa within the desk beneath, utilizing 100 grams of every because the serving measurement:


  • 353 energy
  • 60.eight grams carbohydrates
  • 14.9 grams protein
  • 2 grams fats
  • 12.9 grams fiber
  • 31 milligrams zinc (207 p.c DV)
  • 32 milligrams iron (178 p.c DV)
  • three.four milligrams copper (170 p.c DV)
  • 370 milligrams calcium (37 p.c DV)
  • 110 milligrams magnesium (28 p.c DV)


  • 120 energy
  • 21.three grams carbohydrates
  • four.four grams protein
  • 1.9 grams fats
  • 2.eight grams fiber
  • 1.09 milligrams zinc (10 p.c DV)
  • 1.49 milligrams iron (19 p.c DV)
  • zero.19 milligrams copper (21 p.c DV)
  • 17 milligrams calcium (2 p.c DV)
  • 64 milligrams magnesium

Freekeh-Out: Quite a few Well being Advantages of Freekeh

Freekeh is actually worthy of being referred to as a Superfood, even when all you already know about it’s its dietary worth. Nevertheless it isn’t simply good for getting in your nutritional vitamins — Freekeh additionally carries wonderful digestive advantages.

  1. Due to its fiber content material, it could actually ease numerous frequent digestive complaints together with diarrhea and constipation. That is large, particularly contemplating the variety of individuals affected by digestive points within the U.S. alone in 2010 was 70 million individuals.
  2. The fiber content material in Freekeh may support weight management administration, because it helps keep away from snacking between meals as a consequence of feeling fuller longer. It accommodates 3 times as a lot fiber as brown rice, so there’s a very good probability your abdomen received’t be grumbling hours earlier than your subsequent meal!
  3. Together with fiber, Freekeh additionally accommodates a great deal of antioxidants which might positively influence eye well being. That is due to the antioxidants referred to as zeaxanthin and lutein. These are recognized to stop macular degeneration which usually happens as we age.
  4. Freekeh even aids muscular development and endurance, due to an amino acid referred to as glutamic acid. That is fashionable with bodybuilders and athletes, because it assists with bettering energy and endurance, naturally.
  5. And as talked about earlier, the wholegrain number of Freekeh ranks low on the glycemic index, making it splendid for anybody attempting to keep up their blood sugar ranges. Even for those who aren’t diabetic, wholesome blood sugar ranges are necessary, as uncontrolled ranges can result in coronary heart, kidney, eye and nerve injury.

Whereas it sounds too good to be true, Freekeh actually is as nice because it appears, and simply attainable! Complete Meals Market and Dealer Joe’s promote Freekeh, and Complete Meals’ web site even presents just a few recipes. However for those who’re like me and like doing as a lot of your buying on-line as attainable, Amazon can be an excellent useful resource to buy a wide range of Freekeh, some choices even providing bulk portions.

I’ve purchased it, now what?

Except for gluten and energy (which don’t influence everybody the identical means relying on life-style and allergic reactions), Freekeh presents far more than Quinoa. However what does it style like? Positive, it’s sort of smokey and earthy, however that most likely guidelines out including cinnamon and milk and making it a breakfast. Nope! Because it seems, it’s extremely versatile.

Freekeh might be added instead of your regular grain (similar to quinoa) for a straightforward facet dish, or perhaps a salad topper. It’s straightforward sufficient to prepare dinner, solely requiring about 20 minutes in a sauce pan on the range. Nevertheless, for those who love meal prepping and skipping the method of cooking as you go, Freekeh might be soaked in water in a single day within the fridge and easily headed whenever you’re able to take pleasure in it. It’s additionally scrumptious as a savory salad, combined with chickpeas and herbs similar to parsley, mint and garlic.

And because it seems, Freekeh can be eaten for breakfast! Including Freekeh and coconut milk, honey, cinnamon, a little bit sea salt, fruits and nuts creates a scrumptious, candy breakfast bowl which might be loved sizzling or chilly. It could possibly even be utilized in stews, yogurt dishes, puddings and even truffles.

Staying Tremendous

Although the checklist of Superfoods can typically appear intimidating, with the numerous choices out there for getting ready stated meals, it’s simpler than ever to keep up a wholesome life-style whereas nonetheless having fun with meals. As an illustration, for those who merely add strawberries and cherries to the breakfast Freekeh talked about earlier, you’re fueling your physique with three Superfoods very first thing within the morning. And for those who add Kale and Spinach to the Freekeh salad thought, you’ve simply added two Superfoods with none effort. Don’t be afraid to vary your routine and substitute sure Superfoods, like Quinoa, with Freekeh. It’s possible you’ll discover recipes you may’t dwell with out!

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