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

Technical writer

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 How Envy Demotivates You From Becoming What You Want to Be

Trending in Health

1 7 Best Probiotic Supplements (Recommendation & Reviews) 2 Signs of a Nervous Breakdown (And How to Survive It) 3 How to Find Weight Loss Meal Plans That Work for You 4 14 Healthy Easy Recipes for People on the Go 5 How to Manage Anxiety: Sound Advice from a Mental Health Expert

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next