What Is Couscous?

Sharing an article by Nicola Shubrook who is a nutritional therapist.

Easy to store, quick to prepare and super-versatile, couscous is a great addition to any midweek menu. But, is it a healthy ingredient? Read on to discover more, including how to choose the healthiest variety.

What is couscous?

Although couscous looks like a grain, it's technically a pasta – it's made with semolina flour from durum wheat, mixed with water. There are three different types of couscous: Moroccan, which is the smallest; Israeli or pearl couscous, about the size of peppercorns; and Lebanese, the largest of the three.

It’s easy to make by simply pouring boiling water over the dried couscous and leaving to stand for 5-15 minutes.

Health benefits of couscous may include:

• Useful source of selenium
• Source of plant-based protein
• Source of fibre
• A healthier alternative to white rice
• A healthy food that's ready in minutes

Nutritional profile of couscous

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

An 80-100g portion of cooked couscous should be enough to fill you up. Remember, couscous expands significantly when cooking, so measure the amount you need and add 50% more water.

What are the top five health benefits of couscous?

1. Useful source of selenium

Couscous is a useful source of a number of vitamins and minerals, including immune-supportive selenium. This essential mineral acts as an antioxidant and plays an important role in thyroid function and thyroid hormone production.

2. Source of plant-based protein

Although not a complete protein, couscous is a good source, providing approximately 7g per 100g (cooked weight). It’s a useful inclusion in a plant-focused diet, a way of eating that may be linked to lower risks of conditions like stroke, heart disease and cancer.

3. Source of fibre

Couscous is a source of fibre, but to optimise levels, it's worth looking for wholemeal couscous, which is made from the whole grain. Fibre supports digestive health and alleviates constipation, and research suggests it may help improve levels of beneficial bacteria in the gut. Wholemeal couscous is also more filling, as the fibre slows down the breakdown of sugar into the bloodstream, providing a more stable source of energy.

4. 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.

5. A healthy fast food

Couscous is quick and easy to prepare. 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 re-hydrate it. Couscous may then be added to salads or served as a side dish with meat, fish or vegetables.

Is couscous safe for everyone?

Generally recognised as safe for most people, couscous is a wheat product and as such contains gluten, which means it is not suitable for those with gluten intolerance or coeliac disease.

Couscous is a processed grain and if you don’t choose a whole wheat variety it may, depending on what it is eaten with, disrupt blood sugar levels for those with a blood sugar management issue.

Overall, is couscous healthy?

Couscous is an easy to prepare grain, offers a more nutritious alternative to white rice and can help support fibre intake. It offers a convenient source of carbohydrate for those who can tolerate gluten.

Above words, and all relevant research links, can be seen at Nicola's original article here

Cauliflower 'Couscous'

For those readers who are diabetic and do not what to cause too much disruption to blood sugar levels you may want to consider making a mock couscous out of cauliflower, this is also a good idea for those needing to avoid wheat or gluten you may wish to consider making a mock couscous out of cauliflower. Cauliflower couscous? Why not? Of course nothing beats true, steamed to perfection, durum wheat couscous. But for those of us avoiding wheat, cauliflower couscous is a tasty and practical solution.

Making cauliflower couscous couldn’t be easier. You just grind up fresh cauliflower florets in a food processor until they resemble couscous. Steam the cauliflower in just enough water to coat the bottom of a pan. Then lightly sauté some nuts, fruit, and onions and toss with the “couscous”. It tastes great! Just keep in mind that what you choose to add to the mix may increase the carb. content. Recipes are only a suggestion and can be tweaked a little to suit the individual. The recipe I link to below is vegan, vegetarian and gluten free. It's a food idea from Simply Recipes, see the full instructions here. 

~ enjoy your day ~

This blog brings a variety of articles and recipe ideas, and it is important to note, not all may be suitable for you. Readers should always be aware that articles within this blog are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.

If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use a reliable meter. If you have any concerns about your health, it is always advisable to consult your doctor or health care team.

All the best Jan