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Freekeh is Probably The New Quinoa! See why!

Freekeh is Probably The New Quinoa! See why!

Freekeh is the “new” supergrain that has actually been around since the ancient times. We have just begun to tackle its numerous nutrition benefits, and it might just take quinoas place on the throne. Why? Well, it has more proteins and twice as much fiber than quinoa, thus you will feel full longer. In addition to being rich in proteins and fiber, it has many other health benefits.

So, what it is? Freekeh is actually a wheat that is harvested before it’s ripe, while the seeds are still green and soft thus retaining many of its nutrients. After it’s been harvested, it is dried in the sun and then carefully burned to remove the straw and chaff, leaving only the grain that has a slightly smoky and nutty taste.

Freekeh has been popular in Mediterranean and Middle East for a long time now, and its popularity has begun spreading due to its numerous benefits. This wheat improves your digestive health and due to its low glycaemic index, it can help manage and prevent type 2 diabetes.

Freekeh is full of healthy nutrients

    Freekeh is full of proteins, fibers, vitamins and minerals such as calcium, iron and zinc. 100 grams of freekeh contains [1]:

    • 14.9 g of protein
    • 12.9 g of fiber
    • 31 mg of zinc
    • 32 mg of iron
    • 370 mg of calcium

    It also contains magnesium and potassium, it has low fat content and it’s considered a low-carb food. If we take a look at the nutrition profile of quinoa [2], we can see why freekeh is the new superfood – in 100 grams of quinoa, there are 8 grams of protein and 5.2 grams of fiber, compared to 14.9 grams of protein and 12.9 grams of fiber in 100 grams of freekeh.

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    100 grams of quinoa contains:

    • 8 g of protein
    • 5.2 g of fiber
    • 2 mg of zinc
    • 2.8 mg of iron
    • 31.5 mg of calcium

    Freekeh improves your digestive health

    Freekeh contains prebiotics that help the growth of healthy bacteria in your bowl system that can be beneficial for people suffering from various digestive problems such as diarrhea, leaky gut syndrome, inflammatory bowel disease and candida virus.

    According to a study conducted by CSIRO [3], the consumption of freekeh was beneficial in improving bowel health and in improving conditions such as constipation. It may also result in diminishing the risk for developing diseases such as colorectal cancer.

    Freekeh may help prevent and control type 2 diabetes

    Freekeh has low glycemic index, which means it causes low rise in blood sugar levels. Another study conducted by CSIRO [4]indicated that the consumption of freekeh resulted in a low insulin response, which further suggests its benefits for patients suffering from type 2 diabetes.

    Freekeh is good for your muscles

    One serving of freekeh has around 2.27 grams of glutamic acid. So, why is glutamic acid important for our muscles? When we are physically active, the demand for glutamic acid increases as it is necessary for building and maintaining muscles. Thus, freekeh is the type of food that can help you increase the intake of glutamic acid and build endurance.

    Freekeh is beneficial for your eyes

    Freekeh contains the antioxidant lutein, which is especially beneficial for eyes in terms of preventing age-related eye degeneration, as suggested by the research at the University of Adelaide [5].

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    Freekeh helps with weight controls

    As mentioned earlier, freekeh is quite high in proteins – 12.9 grams in 100 grams of freekeh. Having that much fiber, freekeh will make you feel full for a longer period of time, thus helping you avoid eating snacks in between meals.

    Are there any side effects to taking freekeh?

    There are no known side effects of freekeh, except that is not recommended for people who are sensitive to gluten, as this wheat contains it.

    Wholegrain or cracked freekeh?

    You can find freekeh in two different varieties: wholegrain and cracked. The only difference between these two varieties is that the cracked version has been broken down into smaller pieces, which makes the cooking process faster. The cracked freekeh has a slightly different texture, similar to quinoa or bulgur. You can choose the wholegrain or cracked variety based on your preferences or the texture you want to achieve when preparing a meal.

    Delicious freekeh recipes

    If you are not sure how to cook freekeh, we give you some healthy and delicious recipes to try and make at home.

    Butternut and cranberry freekeh salad

      Image source: Taste Love and Nourish

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      Even though this is a salad, as freekeh is so packed with proteins, this salad can actually be a complete meal. Butternut and cranberry are a great combination of flavors and add a true splash of color into this salad. It is rather easy to make, and you can bring the leftovers as a healthy lunch at work.

      Easy Mexican freekeh pilaf

        Image source: Vegan Family Recipes

        Full of healthy colorful vegetables and easy to make, the whole family will enjoy eating this pilaf. It is ideal to prepare when you are busy as it will take only 10 minutes to prepare, and then you leave it to cook.

        Freekeh, zucchini and pistachio salad

          Image source: Oh My Veggies

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          This is another great and healthy recipe for all salad lovers. The preparation process is rather simple and not time consuming, with a simple, yet tasteful fresh lemon juice and olive oil dressing. You can also add other vegetables according to your preferences.

          Freekehlicious Pumpkin and Chocolate Scones

            If you love sweets that are both healthy and delicious, this is the perfect recipe for you. This is a healthy treat full of fiber, protein and calcium.

            Lemon coconut freekeh cookies

              Image source: A Whisk and Two Wands

              Healthy and mouthful bites that you can eat as a snack. They are crunchy and will really make you feel full.

              Featured photo credit: https://pixabay.com/ via pixabay.com

              Reference

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              Ana Erkic

              Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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              Last Updated on January 11, 2021

              11 Hidden Benefits of Using Oil Diffusers

              11 Hidden Benefits of Using Oil Diffusers

              Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

              Read on for 11 hidden benefits of using oil diffusers.

              1. Safe Scents That Make Sense

              Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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              2. Stress Relief

              Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

              3. Improved Sleep

              Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

              4. Appetite Control

              Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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              5. Bacteria and Mold Killing

              When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

              6. Decongestion and Mucus Control

              Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

              7. Mosquito Repellant

              Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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              8. Pain Relief

              While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

              9. The New Anti-Viral

              Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

              10. Improved Cognitive Function

              Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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              11. Money Saving

              With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

              Featured photo credit: Jopeel Quimpo via unsplash.com

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