Introduction
Plain couscous that is usually cooked in water with or without added butter or oil is known to be almost completely grainy fat-free or low-fat food. Read this article to know all about the nutrition, health benefits, and best ways to include couscous in the diet as an alternative to brown rice or white rice.
Is Couscous Nutritious?
Couscous is a popular side dish and a common staple food that is an alternative to wheat and rice, native to the North African and Middle Eastern regions. It is also an integral part of their cuisine. Couscous is derived from the small granules of semolina pasta and can be used as the base staple food that can accompany dishes like meat, vegetables, or even stew. The method of preparation that is used for couscous is what determines the number of calories and nutrition one would avail from this food. For individuals looking forward to healthy weight management or for adding a bit of plant protein to their non-vegetarian dishes, they can increase the overall protein content of a meal by adding shredded chicken or consuming couscous with fish like tuna or salmon fish. According to current nutrition research, couscous can still be a nutritious addition to meals.
What Is the Nutritional Content of Couscous?
The following nutrition information as enlisted by the United States Department of Agriculture (USDA) for approximately one cup of plain couscous (cooked with no added salt, seasoning, or fat) is as follows:
- Carbohydrates: 1.3051 ounces.
- Fiber: 0.07901 ounces.
- Protein: 0.2127 ounces.
- Total Calories: 178 kcal.
Most of the carbohydrate in couscous is derived from starch. There is also absolutely no naturally occurring or added sugar in couscous. However, it is possible that one can find many flavored varieties of couscous in the market. These flavored varieties can comprise added sugar as one of the main ingredients. The estimated glycemic index of couscous is however at the moderate to higher end at a value of 65. This in comparison to brown rice makes it a higher glycemic food. In comparison to white rice which has a slightly higher value of 72, couscous would be a considerable alternative option for diabetics. However, commercially manufactured and boxed brands of couscous carry the general instructions on the food label such as the common instruction of adding olive oil or another fat source to the water before one can cook couscous. It is important to note that from a nutrition point of view, the overall fat content of the dish would increase when one can prepare couscous using either oil or butter. A good 0.212702 ounces of plant-based protein can be obtained from consuming a single serving of couscous. Minerals in couscous are varied ranging from manganese, phosphorus, copper, and magnesium, along with trace or limited amounts of iron, zinc, calcium, and potassium.
What Are the Health Benefits of Consuming Couscous?
In comparison to white rice which contains around 242 calories per single cup, a single cup of well-cooked couscous contains around 178 calories, which indicates that it is a good alternative or substitute for white rice in terms of the number of calories. Almost around 85 percent of calories are from carbohydrates and much more fiber is present in couscous in comparison to white rice and brown rice as well.
According to nutrition science, the consumption of more essential dietary fiber not only aids in digestion but can also prevent the risk of chronic diseases of certain cancers and also improve cardiovascular health in an individual. Protein is one of the major macronutrients one can hope to gain via the consumption of couscous. It would be needed not only for sustaining a healthy protein but also for muscular metabolism in the body. It can also help an individual sustain a healthy weight according to current medical research. Couscous is proven scientifically to provide an individual with more protein than both white and brown rice varieties. Brown rice however comes almost close in terms of protein content and is an equally good option for fitness enthusiasts, bodybuilders, athletes, diabetics, and prediabetics. Nutrition research shows that individuals who consume a greater amount of grain-based foods than those who eat less of them are at a much lesser risk of developing certain cancers such as colorectal, pancreatic, or gastric cancers. Medical and nutrition research alike is now presenting overwhelming evidence that directly links consuming whole grains with a global reduction in mortality rates (especially from cancers).
What Are the Contraindications of Consuming Couscous?
People who may have a wheat allergy should avoid couscous consumption, according to the Food Allergy Research and Education Center. If any individual experiences clinical symptoms of allergy such as hives, skin reactions, or other severe reactions like anaphylaxis, then immediately report the condition to a professional health-care provider or allergist.
According to the information given by the Food Allergy Research and Education Center, the recommendation for such individuals who are predisposed to wheat allergies is to always keep an epinephrine auto-injector (on the prescription of a registered physician) to avoid possible risks of allergy to foods. For individuals who may be having a gluten allergy, couscous is an avoidable food. Couscous is certainly not a gluten-free food. For individuals who are on a gluten-free diet or individuals with celiac disease or gluten sensitivity, couscous is not advisable for consumption as it again contains gluten.
How Is Couscous Purchased, Stored, and Used?
Packaged varieties of couscous are available commercially. It can be kept sealed and it will stay fresh for almost a year when stored in a cool dry place. However, storage is possible only for a few days once the couscous is cooked. It can be refrigerated after cooking and it will last around for a few days. As mentioned earlier, The preparation method of couscous makes all the difference in the nutritional content one can gain. Most people boil couscous in water alongside small amounts of olive oil which is considered to be cardioprotective. Olive oil add-on is advisable in comparison to butter that contains saturated fat. Couscous preparation does not require any specific recipe as such and is simple to prepare at home. Following the instructions on the package label can help in the preparation. Based on the amount of couscous one cooks, it may take a few minutes to get the fluffy consistency of the food. Vegetables, herbs, spices, or even poultry, grilled fish, or lean proteins can be added to the softened couscous to enjoy a satiating and nutrient-dense meal of protein.
Conclusion:
Except for individuals with wheat allergies, couscous is overall a nutrient-rich food containing several vitamins and minerals with a higher macronutrient profile in comparison to white rice and brown rice. One can experiment with it as a staple food for all brown rice or white rice recipes along with vegetables, lean meat, or fish.
