Couscous is generally a healthful food that you can feel comfortable including as part of a well-balanced diet. It's naturally low in fat, can be a good source of fiber (the whole wheat version), and provides some protein, B vitamins, and minerals (1).
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.
Weight Loss Aid
Couscous is actually superior to rice and quinoa when it comes to grains as it has less than 200 calories in each cup. Which is less than 10% of the daily calorie intake suggested for adults. This makes it the perfect alternative for people trying to lose weight mainly through dieting.
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.
Couscous has less Folate, Vitamin B1, Iron, Vitamin B2, Manganese, Phosphorus, Vitamin B12, and Copper than Pasta. Pasta covers your daily need of Folate 12% more than Couscous. Couscous has less Cholesterol.
Quinoa, hands down. The similarities are deceptive… Quinoa is a complete protein, can be part of a gluten-free diet, has more nutrients and double the fibre of couscous. And, when cooked, it has a lower GI, so it should help to keep you feeling fuller for longer.
Couscous is a grain product with 34.5 grams of net carbs per cooked cup (157 grams).
Couscous which is grain-based, has fewer calories than rice or quinoa. 1 cup of couscous does not contain anything more than 200 calories. It can thus be used in your weight loss regime.
Chicken, eggs and shellfish are classic high-risk items when it comes to food poisoning, but what is not so well known is that lower-profile products such as rice, pasta, couscous and other cereal-based starchy foods carry just as much risk.
One cup of couscous will typically have six grams of protein, while one cup of brown rice will have five. While couscous edges out brown rice in protein, brown rice has the advantage with other nutrients. Selenium, manganese, niacin, copper, and phosphorus is more abundant in brown rice than it is in couscous.
' 'Both couscous and rice are healthy foods to include as part of a balanced diet,' says Rob. 'Interestingly, basmati rice scores lower on the glycaemic index than both couscous and brown rice, so if you're trying to follow a lower GI diet then this may be the better choice of carbohydrates. '
All couscous is made from semolina. Semolina is the name we give to flour that is ground from durum wheat. Durum wheat is a very hard wheat, higher in protein than the wheat all-purpose flour is made from. Semolina is golden yellow and gives couscous a nuttier taste than a pasta made with all-purpose flour.
Lemon: Grated lemon rind and a squeeze of juice will add extra zing. Nuts: Toasted pine nuts or a few slivered almonds add lovely crunch. Fruit: Many versions of couscous include dried fruit such as apricots or currants. Try craisins or pomegranate seeds (in season) for some sweet/sour balance.
One pound (2 1/2 cups) of processed couscous, “pre-cooked” at the factory, can expand with proper steaming to 12 cups. If you don't steam it properly, beware: It will just go right on expanding in your stomach! Place the couscous in a fine sieve and set under cool running water until completely wet.
By bedtime a day of low glycemic index foods leaves you naturally tired and ready for sleep. Whole grain couscous is a low to medium GI food and complex carbohydrate that gives you a more consistent serotonin elevation over a longer period of time.
Whole wheat couscous is more nutritious that the regular variety. It's made from whole wheat durum flour. It contains 5 to 6 grams of fiber per serving, which can help you meet the recommended daily amount of fiber.
Fast-acting carbs: Glucose tablets, glucose drinks, full-sugar soft drinks or squashes, jellies (not diet), sweets. Medium-acting carbs: Bread, pasta, potatoes, yams, breakfast cereal, couscous. Slow-acting carbs: Pearl barley, peas, beans, lentils, sweetcorn, pumpkin.
While couscous does contain important nutrients, such as protein and selenium, it's also higher in simple carbohydrates, which metabolize into sugar and spike blood glucose, says Connecticut-based board-certified cardiologist Garth Graham, M.D.
Though couscous contains limited amounts of blood-sugar-lowering protein, it's fairly high in carbs, with 36 grams per cup (157 grams) (1). Those with blood sugar issues or diabetes should be cautious when consuming moderate- to high-carb foods.
How are Lentil and Couscous different? Lentil is higher in Folate, Iron, Fiber, Copper, Phosphorus, Manganese, Vitamin B6, Zinc, and Potassium, however Couscous is richer in Selenium. Daily need coverage for Selenium from Couscous is 45% higher. Lentil contains 12 times more Folate than Couscous.