Couscous is a versatile staple in Mediterranean and North African cuisines, gaining worldwide popularity for its unique texture and adaptability in various recipes. Often mistaken for quinoa, couscous is a type of pasta made from semolina flour derived from durum wheat. Although couscous is often a refined product, whole wheat couscous is also available, offering a nutty flavor and enhanced nutritional value compared to the refined version.
What is Couscous?
Couscous is a type of pasta made from semolina flour, a coarsely ground durum wheat. It is technically a pasta, similar to orzo, but is often perceived as a grain. Traditional Moroccan couscous is the most common and smallest type, while pearl (Israeli) couscous and Lebanese couscous are larger varieties originating from other regions. Despite size differences, all couscous types are made from semolina flour. Couscous is prepared by adding water or broth, boiling, and fluffing with a fork.
Nutritional Profile of Couscous
While couscous can be a convenient and nutritious addition to meals, its nutritional value varies depending on the type and portion size.
A one-cup serving (157 grams) of cooked couscous typically contains:
- Calories: Approximately 175
- Carbohydrates: 36 grams
- Protein: 6 grams
- Fat: Less than 1 gram
- Fiber: Small amounts (whole-wheat couscous offers more)
Couscous also provides essential minerals like selenium, manganese, copper, and phosphorus. An 80g portion (cooked weight) of couscous provides: 142Kcal / 607KJ, 5.8g Protein, 0.8g Fat, 30.0g Carbohydrate, 1.8g Fibre, 123mg Potassium, 2.4mcg Selenium, 103mg Phosphorus.
Read also: Is Couscous Better Than Rice?
A 1/4 cup serving of uncooked, refined couscous has about: 163 calories, 34 grams of carbohydrates, 6 grams of protein, 2 grams of fiber, 0 grams of fat, 10 milligrams of calcium, 1 milligram of iron.
A 1/4 cup serving of uncooked whole-wheat couscous has about: 160 calories, 31 grams of carbohydrates, 6 grams of protein, 3 grams of fiber, 1 gram of fat, 20 milligrams of calcium, 2 milligrams of iron.
Health Benefits of Couscous
Couscous offers several health benefits, making it a valuable addition to a balanced diet.
Rich in Selenium
Couscous is an excellent source of selenium, an essential mineral with antioxidant properties. Just one cup (157 grams) of couscous contains more than 60% of the recommended intake. Selenium helps repair damaged cells, reduces inflammation, and supports thyroid health. It also plays a role in thyroid gland function, protecting it against damage and contributing to hormone production. The selenium in couscous may help lower the risk of heart disease by reducing inflammation and oxidative stress, potentially reducing plaque buildup and "bad" LDL cholesterol in arteries.
May Help Lower Cancer Risk
Consuming selenium through foods like couscous might help decrease the risk of certain cancers. Adequate selenium intake, particularly from selenium-rich foods, has been associated with a protective effect against certain cancers. Some studies have linked selenium deficiency to an increased risk of prostate cancer. Additionally, combining adequate selenium with vitamins C and E has shown to decrease the risk of lung cancer in smokers.
Read also: Couscous on Keto: Better Options
Boosts the Immune System
The selenium in couscous can also boost the immune system. This antioxidant helps reduce inflammation and boosts immunity by lowering oxidative stress in the body. Studies have shown that increased blood levels of selenium enhance the immune response, while a deficiency may harm immune cells and their function. Selenium also plays a role in the regeneration of vitamins C and E, which help increase the immune system’s function.
Good Source of Plant-Based Protein
Couscous is a good source of plant-based protein, providing 6 grams per one-cup (157-gram) serving. Protein is essential for building and repairing tissues, and couscous can contribute to meeting daily protein needs, especially in vegetarian and vegan diets. Approximately 16-20% of the body is made up of protein, which is made of amino acids. Amino acids are involved in almost every metabolic process in the body. Diets high in plant-based protein have been linked to a lower risk of stroke, cancer, and death from heart disease. Plant-based protein is essential in vegetarian and vegan diets, making couscous an optimal food choice. However, it should be combined with other plant proteins to ensure you get all of the essential amino acids.
A Healthier Alternative to White Rice
Couscous provides more protein and a greater contribution of vitamins and minerals than the equivalent portion of white rice.
Quick and Easy to Prepare
Couscous is incredibly easy to prepare, making it a convenient option for quick meals. The Western version sold in supermarkets has been pre-steamed and dried. Couscous is simple to prepare and takes on the taste of other ingredients, making it an easy addition to meals. The couscous available in most supermarkets has already been steamed before being dried, so it just needs the addition of boiling water or stock to rehydrate it. Couscous may then be added to salads or served as a side dish with meat, fish, or vegetables. It can be combined with other grains like quinoa, brown rice, or farro, as well as vegetables, to add more nutrients and amino acids to the diet. Couscous is quick and easy to prepare. The traditional method involves steaming couscous over boiling water, but it can also be cooked by boiling it in water or using a microwave. To cook couscous, simply add it to boiling water, cover the pot, and let it steam for 5-10 minutes. Once cooked, fluff the couscous with a fork to separate the grains and serve. Whole wheat couscous may require a slightly longer cooking time due to its coarser texture. Traditional Pearl Couscous can be made in just 15 minutes by simply pouring boiling water over the dried couscous and allowing it to cook.
Whole Wheat Couscous vs. Refined Couscous
When it comes to nutritional value, whole wheat couscous is a superior choice compared to refined couscous. Whole wheat couscous contains more fiber, protein, and essential minerals and vitamins. The higher fiber content in whole wheat couscous can help lower blood sugar levels and promote digestive health. Additionally, whole wheat couscous has a lower glycemic index, which means it can help regulate blood sugar levels and prevent spikes in insulin levels. In contrast, refined couscous is stripped of its nutrient-rich bran and germ, leaving behind mostly empty calories. Whole-grain couscous is a good source of fiber. Fiber is good for you in a lot of ways. It can stop your blood sugar from spiking and can keep you fuller longer. It also can help lower cholesterol, which can reduce your chances of heart disease. Since it moves food quickly through your intestinal tract, fiber can help prevent constipation. A higher-fiber diet can also lower your odds of intestinal and breast cancers. Whole wheat couscous can be a healthy swap for refined white pasta or white rice.
Read also: Guide to Keto Couscous Swaps
Health Considerations for Couscous
While couscous offers several benefits, there are a few health considerations to keep in mind.
Gluten Content
Couscous contains gluten, making it unsuitable for those with celiac disease, gluten sensitivities, or gluten allergy. Semolina flour is made by grinding the endosperm of durum wheat and is considered a high-gluten product. Though only about 1% of the population has a gluten intolerance known as celiac disease, it’s thought that 0.5-13% of people may have non-celiac gluten sensitivity. Therefore, consuming couscous could be harmful to these individuals. Three grains contain gluten: wheat, barley, and rye, and while couscous may look similar to rice, it does not share the same gluten-free qualities. Traditional couscous is made from wheat flour and is not a gluten-free food.
Glycemic Index
Refined couscous has a high glycemic index, meaning it can cause a rapid spike in blood sugar levels. This may not be ideal for individuals managing diabetes or insulin resistance. People with blood sugar issues or diabetes should be cautious when consuming moderate- to high-carb foods. These foods may cause a spike in blood sugar, which can have a variety of negative health effects.
Nutrient Density
While couscous contains some fiber, potassium, and other nutrients, it’s not considered a good source compared to other whole grains. Whole grains such as quinoa, brown rice, and oats are better sources of fiber than couscous. Fruits and plant-based foods, such as avocado, bananas, or potatoes, are far better sources of potassium.
Not a Complete Protein
Couscous is not a complete protein, so it should be combined with legumes or other protein-rich foods for balanced nutrition.
Couscous vs. Other Grains
Couscous is often compared to other grains like quinoa, brown rice, and whole wheat pasta. While couscous is a good source of minerals and vitamins, it is relatively low in fiber and protein compared to quinoa and brown rice. However, couscous has a lower glycemic index than brown rice, making it a better option for those with blood sugar concerns. Whole wheat pasta is similar to couscous in terms of nutritional value, but it is often higher in calories and carbohydrates. Quinoa, on the other hand, is a complete protein, meaning it contains all nine essential amino acids, making it a better option for those looking for a protein-rich grain.
Quinoa is a complete grain made from seeds and has more nutrients than couscous, including more vitamins, minerals, protein, fiber, and healthy monounsaturated fats. Because it has a higher proportion of protein, vitamins, and minerals than couscous, quinoa is preferable for bodybuilding. Quinoa has a glycemic index (a score depending on how quickly food elevates blood sugar levels) of 53, which is regarded as low. Quinoa is one of the few grains that includes all nine of the essential amino acids needed to produce a complete protein. Quinoa is better for a low-carb diet because it has 9 percent fewer carbohydrates per 100 grams than couscous. Both couscous and quinoa have a delicate flavor. Compared to couscous, which is more pasta-like, quinoa is nuttier. Compared to white quinoa or couscous, crimson or black quinoa is sweeter. White quinoa is crispier than couscous yet light and fluffy. Couscous is less expensive per serving than quinoa. Although there are some significant differences, couscous and quinoa both offer many of the same nutrients.
Culinary Uses of Couscous
Couscous is incredibly versatile and can be used in a variety of dishes. It can be served as a side dish with meats and vegetables, added to salads, or used as a base for stews. Couscous is often served under a stew of meat or vegetables. You could also eat it on its own mixed with dried fruit, like currants or raisins, and nuts, like almonds or pine nuts. It can also be combined with another grain such as quinoa, brown rice, or farro, as well as vegetables, to add more nutrients and amino acids to the diet. Couscous can be added to salads or served as a side dish with meats and vegetables. Make a breakfast porridge by cooking couscous in milk and adding dates, honey, and cinnamon. For more flavor, look for recipes that call for spices and herbs. Or add couscous to bulk up soups or salads.
Here are some tips for preparing couscous:
Use a 1:1 liquid to couscous ratio: Liquid plays an essential role in a well-prepared plate of couscous, and if the measurement is even off a bit, it can derail your recipe. When too much liquid is used for cooking couscous, you'll likely find that the result is on the sticky side. If too little is used, the couscous will be too dry.
Cook with broth instead of water: To create a more flavorful batch of couscous, try cooking with broth instead of water. Using broth will infuse the dish with flavor from the beginning, meaning that you'll have to add fewer flavorings later on.
Toast the couscous: Toasting couscous before you cook it can add a depth of flavor and subtle nuttiness to the recipe that your guests will love. To properly toast couscous, add uncooked couscous to a skillet with olive oil and toss it until the granules become golden brown.
Let it absorb the liquid: One of the essential parts of creating a fluffy couscous texture is to let it fully absorb the liquid you've combined it with. To do this, begin by adding your couscous to boiling liquid and stirring it immediately. Once it's thoroughly mixed, remove it from the heat and cover the top of the saucepan with a lid. Then, allow it to sit for approximately 10-15 minutes.
Storage Tips
Like other whole-grain foods, uncooked whole-grain couscous can go rancid. If you store it in an airtight container in a cool, dry place, it can last up to 2 months. It’ll last 6 to 12 months in the refrigerator or freezer. You can save money by buying couscous in the bulk section of your grocery store.
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