Does couscous give healthy carbohydrates.
Calories: 176
Fat: 0 g
Sodium: 8 mg
Carbohydrates: 36 g
Fiber: 2 g
Sugar: 0 g
Protein: 6 g
Carbohydrates in couscous
One medium serving in one cup provides about 36 grams of carbs, or about 34 grams of net carbs, because you get two grams of fiber with each serving.
Starch makes up most of the carbohydrates in couscous. There is no natural or added sugar in it unless you buy a flavored variety that has sugar added as an ingredient.
Fats in couscous
Ordinary couscous cooked in water without the addition of butter or vegetable oil is a low-fat (almost fat-free) product. However, many ready-made couscous varieties in boxes recommend adding olive oil or another source of fat to the water before cooking. If you add any type of vegetable or butter to the couscous preparation, you will increase the fat content.
Protein in couscous
You will get a good increase in vegetable protein of six grams when you eat one serving. You can increase the protein content of your meal by adding shredded chicken or by consuming couscous with fish such as tuna or salmon.
Micronutrients in couscous
Couscous contains important vitamins and minerals.
You will receive 6 mg of niacin in one serving of couscous, as well as a healthy dose of pantothenic acid (2.2 mg), thiamine (0.3 mg), vitamin B6 and folic acid.
Minerals in couscous include manganese (1.3 mg), phosphorus (294 mg), copper (0.4 mg), magnesium (76 mg), iron, zinc, calcium and potassium.
Health benefits
You can enjoy couscous as a healthy alternative to white or brown rice. So let's see how these popular side dishes compare.
One medium cup of cooked couscous contains fewer calories and carbohydrates than brown and white rice. Couscous has more fiber than white rice. But brown rice is a winner when it comes to fiber with 3 grams per cup. Fiber supports the health of the digestive system and can help you feel full longer after eating. These nutritional benefits can help you achieve and maintain a healthy weight.
Protein is another macronutrient that can help you achieve and maintain a healthy weight. Protein also helps you build and maintain strong muscles. Couscous contains more protein than white and brown rice, although brown rice is close to that.
Couscous also has the lowest fat content, however the cooking method can make a big difference. Brown rice contains the most fat, but the types of fats in brown rice (mono- and polyunsaturated fats) are considered good fats.
General questions
Gluten-free couscous?
No. Couscous is not a gluten-free food, as some might expect. This food should be avoided if you have gluten intolerance or gluten sensitivity.
Is couscous a whole grain product?
Regular couscous is made from processed semolina and is not a source of whole grains or a significant source of fiber. However, you can buy whole-grain couscous.
Information about the nutritional value is indicated on the package of cooked or dry couscous?
Often, food manufacturers indicate whether the nutrition data refers to cooked or dry foods. Usually the information on the label refers to the cooked couscous. If not, it can usually be determined by the size of the portion. If you see that the serving size is listed as one-third of a cup, then the data probably refers to a dry product.
How long does a box of couscous stay fresh?
If you buy a packaged couscous variety and keep it closed, it should stay fresh for about twelve months. However, once the product is cooked, it should be stored in the refrigerator and it will only stay fresh for a few days.
Recipes and cooking tips
The way you cook couscous greatly affects the nutritional value you get when you eat it. Many people boil it in water with a little butter or olive oil. In this case, the total number of calories will increase, as well as the fat content, depending on the amount of oil you use. If you sprinkle couscous with parmesan or other toppings, it will add calories.
If you cook couscous in chicken broth or use prepackaged couscous, the calorie content may not change significantly, but the sodium level may increase. A regular couscous cooked in water contains only 13 milligrams of sodium, but if you cook it in salted chicken broth or add salt to water, you will increase your sodium intake.
If you want to include couscous in a healthy, balanced meal, use it as a base for other nutritious foods. Some traditional couscous dishes are served with creamy fatty sauces. But you can skip the sauce and focus on fresh ingredients for a low-fat lunch. Try cooking chicken with couscous or couscous with red pepper, feta and mint.
Keep in mind that you don't need a recipe to make couscous. Just boil the grain in water or broth as indicated on the package label. Then add fresh herbs, put your favorite vegetables on top, or just eat couscous with a piece of lean fish or poultry for a healthy and satisfying lunch.
Allergies and interactions
If you are allergic to wheat, you should avoid couscous. You may experience symptoms including hives or even serious reactions such as anaphylaxis.
