Freekeh is an ancient grain that is slowly gaining popularity in the Western world. It has been a staple food in the Middle East for thousands of years and has many health benefits. In this article, we will explore what freekeh is, its nutritional value, health benefits, how to cook it, and some delicious recipes to try.
What is Freekeh?
Freekeh is a type of roasted green wheat that originated in the Middle East. The name comes from the Arabic word “farīk,” which means “rubbed” or “crushed.” The process of making freekeh involves harvesting the wheat while it is still young and green, then roasting and rubbing the grains to remove the husk.
The result is a nutty, smoky, and slightly chewy grain with a delicate flavor that is perfect for a variety of dishes. Freekeh can be found in whole grain, cracked, or ground forms and is usually sold in specialty health food stores.
Nutritional Value of Freekeh
Freekeh is a nutrient-dense food that is rich in fiber, protein, vitamins, and minerals. It is also low in fat and has a low glycemic index, making it a great option for people with diabetes or those trying to maintain healthy blood sugar levels.
One cup of cooked freekeh contains:
- Calories: 170
- Protein: 6 grams
- Fiber: 4 grams
- Fat: 1 gram
- Carbohydrates: 36 grams
- Iron: 10% of the daily value
- Magnesium: 16% of the daily value
- Phosphorus: 16% of the daily value
- Zinc: 11% of the daily value
- Manganese: 24% of the daily value
Health Benefits of Freekeh
- Rich in Fiber
Freekeh is an excellent source of dietary fiber, which plays an essential role in promoting healthy digestion and preventing constipation. The high fiber content also helps you feel full for longer, which can aid in weight management.
- Promotes Heart Health
Freekeh is low in fat and cholesterol-free, making it an excellent choice for heart health. It is also high in potassium, which helps regulate blood pressure and reduce the risk of heart disease.
- Helps Manage Blood Sugar
Freekeh has a low glycemic index, which means it does not cause a rapid rise in blood sugar levels. This makes it a suitable choice for people with diabetes or those trying to manage their blood sugar levels.
- Boosts Immune System
Freekeh is rich in vitamins and minerals, including magnesium, iron, and zinc, which are essential for maintaining a healthy immune system. These nutrients also help support healthy bones, skin, and hair.