Advertising
Advertising

Freekeh: A New Superfood That Can Be Compared To Quinoa

Freekeh: A New Superfood That Can Be Compared To Quinoa

Quinoa is renowned as a Superfood, or a nutrient-rich food especially beneficial for health and well-being, not only for the health benefits, but for it’s versatility. But is another Superfood waiting in the wings to take the spotlight?

As it turns out, yes. Freekeh is steadily gaining popularity, and for good reason. Before we go deeper let’s look at what freekeh is actually first.

Freekeh (pronounced free-kah) is the result of wheat harvested while young and green. It’s roasted over an open fire and the straw and husks of seeds are burned and rubbed off. The grain on the inside is too wet to burn, so you’re left with a firm, mildly chewy grain with an earthy, smoky flavor[1].

Advertising

The Great Debate: Freekeh VS Quinoa

Why eat Freekeh? Why eat Quinoa? Should you favor one over the other? Each is packed full of of nutritional goodness, but how do they compare to each other?

Quinoa is a gluten free grain, making it a great choice for the many people who suffer from gluten allergies. Freekeh is not gluten free, as it is a type of wheat. It makes up for the gluten when it comes to protein and fiber content, since Freekeh has nearly double the amount of fiber and protein that quinoa does. This may result in weight loss for those adding it to a healthy lifestyle. For those living with diabetes, Freekeh is also the better option – it ranks at a low 43 on the glycemic index, whereas quinoa is higher at 54.

Let’s break down the additional nutritional components of Freekeh and Quinoa in the table below, using 100 grams of each as the serving size:

Advertising

Freekeh[2]

  • 353 calories
  • 60.8 grams carbohydrates
  • 14.9 grams protein
  • 2 grams fat
  • 12.9 grams fiber
  • 31 milligrams zinc (207 percent DV)
  • 32 milligrams iron (178 percent DV)
  • 3.4 milligrams copper (170 percent DV)
  • 370 milligrams calcium (37 percent DV)
  • 110 milligrams magnesium (28 percent DV)

Quinoa[3]

  • 120 calories
  • 21.3 grams carbohydrates
  • 4.4 grams protein
  • 1.9 grams fat
  • 2.8 grams fiber
  • 1.09 milligrams zinc (10 percent DV)
  • 1.49 milligrams iron (19 percent DV)
  • 0.19 milligrams copper (21 percent DV)
  • 17 milligrams calcium (2 percent DV)
  • 64 milligrams magnesium

Freekeh-Out: Numerous Health Benefits of Freekeh

Freekeh is truly worthy of being called a Superfood, even if all you know about it is its nutritional value. But it isn’t just good for getting in your vitamins — Freekeh also carries amazing digestive benefits.

Advertising

  1. Because of its fiber content, it can ease a number of common digestive complaints including diarrhea and constipation. This is huge, especially considering the number of people affected by digestive issues in the U.S. alone in 2010 was 70 million people[4].
  2. The fiber content in Freekeh can also aid weight control management, since it helps avoid snacking between meals due to feeling fuller longer. It contains three times as much fiber as brown rice, so there’s a good chance your stomach won’t be grumbling hours before your next meal!
  3. Along with fiber, Freekeh also contains loads of antioxidants which can positively impact eye health. This is thanks to the antioxidants called zeaxanthin and lutein. These are known to prevent macular degeneration which typically occurs as we age.
  4. Freekeh even aids muscular growth and endurance, thanks to an amino acid called glutamic acid. This is popular with bodybuilders and athletes, as it assists with improving strength and endurance, naturally.
  5. And as mentioned earlier, the wholegrain variety of Freekeh ranks low on the glycemic index, making it ideal for anyone trying to maintain their blood sugar levels. Even if you aren’t diabetic, healthy blood sugar levels are important, as out of control levels can lead to heart, kidney, eye and nerve damage[5].

While it sounds too good to be true, Freekeh really is as great as it seems, and easily attainable! Whole Foods Market and Trader Joe’s sell Freekeh, and Whole Foods’ website even offers a few recipes. But if you’re like me and prefer doing as much of your shopping online as possible, Amazon is also a great resource to purchase a variety of Freekeh, some options even offering bulk quantities.

I’ve bought it, now what?

Aside from gluten and calories (which do not impact everyone the same way depending on lifestyle and allergies), Freekeh offers much more than Quinoa. But what does it taste like? Sure, it’s kind of smokey and earthy, but that probably rules out adding cinnamon and milk and making it a breakfast. Nope! As it turns out, it’s incredibly versatile.

Freekeh can be added in place of your usual grain (such as quinoa) for an easy side dish, or even a salad topper. It’s easy enough to cook, only requiring about 20 minutes in a sauce pan on the stove. However, if you love meal prepping and skipping the process of cooking as you go, Freekeh can be soaked in water overnight in the fridge and simply headed when you’re ready to enjoy it[6]. It’s also delicious as a savory salad, mixed with chickpeas and herbs such as parsley, mint and garlic.

Advertising

And as it turns out, Freekeh can be eaten for breakfast! Adding Freekeh and coconut milk, honey, cinnamon, a little sea salt, fruits and nuts creates a delicious, sweet breakfast bowl which can be enjoyed hot or cold. It can even be used in stews, yogurt dishes, puddings and even cakes[7].

Staying Super

Though the list of Superfoods can often seem intimidating, with the many options available for preparing said foods, it’s easier than ever to maintain a healthy lifestyle while still enjoying meals. For instance, if you simply add strawberries and cherries to the breakfast Freekeh mentioned earlier, you’re fueling your body with three Superfoods first thing in the morning. And if you add Kale and Spinach to the Freekeh salad idea, you’ve just added two Superfoods without any effort. Don’t be afraid to change your routine and substitute certain Superfoods, like Quinoa, with Freekeh. You may find recipes you can’t live without!

Reference

More by this author

Heather Poole

Heather shares about everyday lifestyle tips on Lifehack.

There Are 7 Types of Learners: Which One Are You? What If All the Choices You Make Every Day Aren’t What You Need Most? What To Eat (And Not To Eat) When You Are Suffering From Inflammation! Yes Life Can Be Boring Sometimes. But There’re Some Tricks to Make It More Interesting Why Our Personal Values Matter More Than Ever Today

Trending in Health

1 7 Morning Rituals to Empower Your Day And Change Your Life 2 10 Emotional Regulation Skills for a Healthier Mind 3 13 Delicious Antioxidant Foods That Are Great for Your Health 4 13 Bad Habits You Need to Quit Right Away 5 3 Deep Breathing Exercises to Relax and Reduce Stress

Read Next

Advertising
Advertising
Advertising

Last Updated on September 10, 2019

7 Morning Rituals to Empower Your Day And Change Your Life

7 Morning Rituals to Empower Your Day And Change Your Life

Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

1. Gratitude

Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

Advertising

The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

Gratitude-Quotes

    2. Writing Down Your Most Important Tasks

    This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

    For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

    What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

    Advertising

    Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

    3. Affirm Your Goals in Writing or Drawing

    This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

    Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

    An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

    Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

    write down goals

      4. Practice Qi Gong Exercises

      According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

      Advertising

      There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

      5. Drink Hot Water with Lemon

      Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

      Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

      6. Rise Earlier

      The practical advantages of waking up early are obvious.

      For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

      So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

      Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

      Advertising

      7. Listen to Uplifting Music

      Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

      Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

      It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

      Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

      More About Energetic Habits & Rituals

      Featured photo credit: Carli Jeen via unsplash.com

      Reference

      [1] Live Science: What Is Qi Gong
      [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

      Read Next