Advertising
Advertising

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.

    Advertising

    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].

    Advertising

    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

      Advertising

      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

          Advertising

          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

              More by this author

              Ana Erkic

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

              Who Says All Introverts Hate Socializing? Here’s The Truth About Introvert And Extrovert Every Time You Drink A Beer, Remember To Drink The Same Amount Of Water You’re Exceptionally Creative If You See The Correct Image (Only 1/100 People Can Do This!) If You Have These 6 Struggles, You’re Highly Intelligent 15 Things To Stop Doing If You Want To Be Truly Happy

              Trending in Health

              1 How to Get the Best Deep Sleep (And Why It’s Important) 2 How to Practice Meditation for Anxiety and Stress Relief 3 7 Morning Rituals to Empower Your Day And Change Your Life 4 10 Emotional Regulation Skills for a Healthier Mind 5 7 Digestive Supplements for Enhanced Digestion

              Read Next

              Advertising
              Advertising
              Advertising

              Last Updated on September 16, 2019

              How to Stop Procrastinating: 11 Practical Ways for Procrastinators

              How to Stop Procrastinating: 11 Practical Ways for Procrastinators

              You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

              We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

              The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

              Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

              1. Break Your Work into Little Steps

              Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

              For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

              Advertising

              • (1) Research
              • (2) Deciding the topic
              • (3) Creating the outline
              • (4) Drafting the content
              • (5) Writing Chapters #1 to #10,
              • (6) Revision
              • (7) etc.

              Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

              2. Change Your Environment

              Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

              One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

              3. Create a Detailed Timeline with Specific Deadlines

              Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

              Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

              My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

              Advertising

              Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

              4. Eliminate Your Procrastination Pit-Stops

              If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

              Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

              I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

              5. Hang out with People Who Inspire You to Take Action

              I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

              Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

              Advertising

              As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

              6. Get a Buddy

              Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

              I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

              7. Tell Others About Your Goals

              This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

              For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

              8. Seek out Someone Who Has Already Achieved the Outcome

              What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

              Advertising

              9. Re-Clarify Your Goals

              If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

              Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

              10. Stop Over-Complicating Things

              Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

              Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

              11. Get a Grip and Just Do It

              At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

              Reality check:

              I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

              More About Procrastination

              Featured photo credit: Malvestida Magazine via unsplash.com

              Read Next