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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].

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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:

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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.

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  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.

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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

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Last Updated on February 15, 2019

Why Is Goal Setting Important to a Truly Fulfilling Life?

Why Is Goal Setting Important to a Truly Fulfilling Life?

In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

Why is goal setting important?

1. Your needs and desire will be fulfilled.

Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

2. You’ll find out what truly motivates you

The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

What we think we want will rarely provide us with what we actually need.

3. Your state of mind will be a lot healthier

We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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What you truly want and need

Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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Nobody needs a mansion or a sport’s car but we all need love.

Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

Nobody needs to be famous but we all need peace, calm, balance and happiness.

The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

Now all you have to do is see past the fraud and deception and find the right path.

Featured photo credit: Unsplash via unsplash.com

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