Freekeh nutrition is the something old new again.
Sometimes referred to as green wheat or farik, looks a little like brown rice and tastes like barley. Harvested while the wheat is still green and young and then toasted and the char rubbed off.
Freekeh means to rub or rubbed.
It is a member of the “ancient grains” family. This is a food eaten over the centuries and furthermore, remained the same over the course of time.
If you are looking for an alternative to brown rice, this is it. Since I have discovered freekeh nutrition, I prefer to eat it compared to eating brown rice as I am not comfortable with the arsenic levels found in rice (2).
I have even replaced my favorite quinoa with freekeh benefits because it offers more nutrition. For me, this is one of the best anti-aging grains.
For over 3000 years this grain has been around and it came about when a crop caught on fire. The farmers not wanting to lose their crop cleaned the char from the young grains and cooked them. A superfood was born.
Freekeh is not gluten-free, stick to quinoa for your super grain this one is gluten-free. However, having said that I read somewhere there have been some studies which suggest the gluten found in freekeh, is not your normal type of gluten.
It does contain denatured gluten, and I am not sure if this is the type of gluten the study is referring to. Nevertheless, denatured offers fewer side effects. I read on another website some people on gluten-free diets have been able to eat freekeh.
I am able to tolerate gluten, therefore, I can’t give you my opinion on this (3).
What makes this whole grain different to many others in the way of nutrition? Is because the wheat is still green when harvested and therefore has lots more minerals, vitamins, and protein.
There is not a lot of research on freekeh, although a small study by the CSIRO found mature wheat has fewer nutrients compared to the young green wheat. And eaten on a regular basis freekeh will keep your bowels healthy (4).
Green Wheat For Weigh Loss
Freekeh nutrition is the new weight loss food to eat because of the amount of fiber it comprises. It has twice the amount of quinoa and will fill you up for twice the amount of time. Whenever I eat this grain, especially when I eat it for my evening meal, I never feel like a snack later on. I can feel satisfied for hours.
There are many studies on high fiber diets for weight loss. Apart from weight loss a diet high in fiber is great for protecting the heart from disease and heart attack (5).
Consequently, many weight loss sites will have this amazing grain on their list of foods to eat.
What I love most about this wonderful grain, is the resistant starch it offers. I try to eat lots of foods with resistant starch as it gives the feeling of being fuller for longer. Improves the body’s ability to burn fat, prevent tooth decay, and strengthen the immune system (6) (7).
Improve Eye Sight With Freekeh
Freekeh nutrition is a rich source of two important antioxidants for the health of your eye’s lutein and zeaxanthin. More importantly, these two antioxidants need to come from your diet as the body cannot synthesize them on its own (8) (9).
As I am getting older my eyesight is not what it used to be, for this reason, I make a point of eating foods to help.
I read a few websites, suggesting studies on this very nutritious grain has prebiotic properties for digestive health by improving the healthy bacteria in your gut.
Although I could not find any studies on its prebiotic properties. I am sure there will be a lot more research in the future as freekeh nutrition makes its way into the diets of many more people.
Freekeh is low GI and a great grain to eat for the management of diabetes.
It is high in protein, low in fat, has calcium, iron, potassium, magnesium and zinc.
There are many ways to enjoy freekeh benefits. My favourite way is in stuffed peppers.
I put 1 cup freekeh, throw in some cherry tomatoes, feta cheese, black beans, season with salt and pepper.
You can use it in any recipe instead of rice. Have it for your breakfast in the mornings, with fruit and yoghurt. Use it in salads, risotto, casseroles, or soups.
Freekeh nutrition comes in cracked or whole. Cracked is the same only broken up into smaller pieces and cooks quicker. I have only cooked with the grain.
Unfortunately, l cannot find it in the local supermarkets and have to go to a health food shop to buy. You can purchase it online.
Cook 1 cup freekeh to 2 cups water and takes around 20 minutes to cook. You may find some products suggest cook until water is absorbed, or until tender and discard any water at the end of cooking like you do with pasta.
If you love eating healthy grains you will love what freekeh nutrition has to offer.