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.

The 7 Types of Learners: What Kind of Learner Am I? 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 How Many Hours of Sleep Do I Need? (What the Science Says) 2 How to Sleep Through the Night and Get Good Rest 3 How to Eat Healthy on a Budget (The Definitive Guide) 4 20 Best Guided Meditations for Sleep and Insomnia 5 8 Home Remedies to Get Rid of Constipation

Read Next

Advertising
Advertising
Advertising

Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

    Advertising

    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

    Advertising

    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

    Advertising

    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

    Advertising

    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

    Read Next