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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 3, 2020

              The 10 Essential Habits of Positive People

              The 10 Essential Habits of Positive People

              Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

              The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

              1. Positive people don’t confuse quitting with letting go.

              Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

               I will grant myself the ability to trust the healthy people in my life … 

              To set limits with, or let go of, the negative ones … 

              And to have the wisdom to know the DIFFERENCE!

               2.  Positive people don’t just have a good day – they make a good day.

              Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

              3. For the positive person, the past stays in the past.

              Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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              4. Show me a positive person and I can show you a grateful person.

              The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

              5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

              Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

              6. Positive people do not let their fears interfere with their lives!

              Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

              7. Positive people smile a lot!

              When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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              8. People who are positive are great communicators.

              They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

              9. Positive people realize that if you live long enough, there are times for great pain and sadness.

              One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

              10. Positive person are empowered people – they refuse to blame others and are not victims in life.

              Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

              How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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              I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

              Featured photo credit: Janaína Castelo Branco via flickr.com

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