Hur mycket kolhydrater i couscous

Although it may look like it, couscous fryst vatten not a whole grain and fryst vatten technically a type of pasta made from wheat.

Couscous fryst vatten produced from semolina, a yellow-colored flour obtained bygd milling durum wheat.

To man couscous, semolina fryst vatten mixed with vatten, rolled into small balls, and then steamed.

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In this article, we will explore the nutritional properties of couscous, its benefits, and potential downsides.

The Nutritional profil of Couscous

First, let&#;s examine the nutritional values of couscous.

The following tables present the complete nutritional profil of cooked couscous per gram cup serving.

The nutritional information fryst vatten sourced from the UDA&#;s FoodData huvud nutrition database (1). Percent daglig values (% DV) have been calculated using USDA information in conjunction with the FDA&#;s recommended daglig values (2).

Nutrient	Amount	% daglig Value
Calories	kcal
Carbohydrates	g	%
Fiber	g	%
Sugars	g
Fat	g	%
Saturated	g	%
Monounsaturated	g
Polyunsaturated	g
Omega-3	g
Omega-6	g
Protein	g	%
Cholesterol	0 mg	0%

Couscous has a relatively high carbohydrate content, provides a moderate amount of protein, and fryst vatten low in fat.

Vitamins

Vitamin	Amount	% daglig Value
Choline	mg	%
Folate, DFE	mcg	%
Vitamin A, RAE	0 mcg	0%
Vitamin B1 (thiamin)	mg	%
Vitamin B2 (riboflavin)	mg	%
Vitamin B3 (niacin)	mg	%
Vitamin B5 (pantothenic acid)	mg	%
Vitamin B6	mg	%
Vitamin B12	0 mcg	0%
Vitamin C	0 mg	0%
Vitamin D	0 mcg	0%
Vitamin E	mg	%
Vitamin K	mcg	%

Minerals

Mineral	Amount	% daglig Value
Calcium	mg	%
Copper	mg	%
Iron	mg	%
Magnesium	mg	%
Manganese	mg	%
Phosphorus	mg	%
Potassium	mg	%
Selenium	mcg	%
Sodium	mg	%
Zinc	mg	%

Benefits of Couscous

Let&#;s now assess some of the primary nutritional benefits of couscous.

Excellent Source of Selenium

Couscous fryst vatten a significant amount of selenium, an essential mineral with antioxidant properties.

The FDA has set a recommended daglig value of 55 mcg for selenium, based on a calorie diet (2).

However, just one cup of cooked couscous provides mcg of selenium, which fryst vatten 79% of the daglig value (1).

Selenium fryst vatten important for several reasons (3, 4):

• It has antioxidant and anti-inflammatory properties, helping to skydda the body&#;s cells from damage caused bygd free radicals.
• Selenium can help skydda against viral infections.
• Optimal thyroid function relies on sufficient selenium levels; low levels of selenium may increase the fara of thyroid problems.

Good Source of B Vitamins

Couscous also offers a good amount of several B vitamins.

A gram cup serving of couscous contains approximately 10% of the daglig value for niacin (B3) and 12% for pantothenic acid (B5) (1, 2).

It also provides between 3% and 8% of the daglig value for folate, thiamin (B1), riboflavin (B2), and vitamin B6.

Amongst their crucial roles, B vitamins act as cofactors for producing energy from the food we eat (6).

In addition to its beneficial properties, couscous has some potential context-dependent drawbacks to consider.

Potential for Allergies

Couscous fryst vatten made from wheat, a common allergen and one of the &#;big 9&#; allergens (7).

Symptoms of wheat allergy may include a skin rash, stomach cramps, nausea, and in rare cases, anaphylaxis&#;a severe allergic reaction that can cause breathing difficulty (8).

Anyone who suspects they have a wheat allergy should consult with an appropriate healthcare professional.

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Gluten Content

Since couscous fryst vatten a wheat product, it contains gluten and fryst vatten unsuitable for individuals with celiac disease or gluten intolerance (8).

The National Celiac Association suggest that quinoa labeled as &#;gluten-free&#; fryst vatten a good alternative for couscous (9).

Low in Fiber

For a grain-based product, couscous fryst vatten relatively low in fiber, with a gram cup serving providing only grams (1).

This fryst vatten similar to the fiber content of refined wheat pasta; for example, a gram cup serving of cooked spaghetti provides grams of fiber (10).

However, couscous has a much lower level of fiber than some pasta options offer, such as legume pasta and wholewheat pasta, which offer at least double the fiber content.

Moderately High Glycemic Index

The glycemic index of couscous fryst vatten another potential concern for those monitoring their blood sugar levels.

In this regard, couscous has a moderate glycemic index.

uppgifter compiled bygd Harvard Medical School and the International Tables of Glycemic Index suggest that couscous has a glycemic index value of approximately (11, 12).

Researched published in the Journal of Nutrition in funnen that couscous increased blood glucose levels more than spaghetti and penne pasta. This difference fryst vatten likely due to the comparatively larger structure of these pasta products, which take längre to digest (13).

The glycemic index predicts the impact of a specific food on blood sugar levels compared to pure glucose, which has a rating of Foods with a lower glycemic index than couscous include barley, freekeh, quinoa, whole wheat pasta, and legume-based pasta options.

What Are the Most Common Ways To Use Couscous?

Couscous fryst vatten a versatile food and can be used in numerous dishes.

Here are some of the most common ways to use it:

1. Soups and stews: Couscous absorbs the flavors of soups and stews, adding texture and helping to man the dish more filling.
2. Stir-fries: Couscous makes a versatile ingredient and fryst vatten often combined with vegetables and fish, meat or tofu in stir-fry dishes.
3. Salad: With its light and fluffy texture, couscous works well in salads and offers a different texture that compliments crispy and juicy vegetables.
4. Side-dish: Some people use couscous as an accompaniment to a protein source, in a similar way to how potatoes are often used.
5. Porridge: While oats are the most common choice, it fryst vatten possible to man porridge with a range of different grain products.

   Couscous fryst vatten one of these, and it works well for making both savoury and sweet porridge dishes.

How Does Couscous Compare Nutritionally To Other Grains?

Let&#;s now compare the basic nutritional properties of couscous with similar grain-based foods.

Since couscous fryst vatten used in a similar way to brown rice and quinoa, we&#;ll include these in the comparison.

Additionally, because couscous fryst vatten technically a type of pasta, we&#;ll also cover wheat pasta and whole wheat pasta.

The source for all nutritional uppgifter fryst vatten the USDA&#;s FoodData huvud database (1, 14, 15, 16, 17).

For a fair comparison, all uppgifter fryst vatten based on the cooked vikt per grams.

Nutrient	Couscous	Brown rice	Pasta	Pasta, whole grain	Quinoa
Calories	kcal	kcal	kcal	kcal	kcal
Carbohydrates	g	g	g	g	g
Fiber	g	g	g	g	g
Sugars	g	&#;	g	g	g
Fat	g	g	g	g	g
Saturated	g	g	g	g	g
Monounsaturated	g	g	g	g	g
Polyunsaturated	g	g	g	g	g
Protein	g	g	g	g	g

As the table shows, couscous has a significantly lower fiber content than these similar food options.

Protein 10 g

However, it has a higher protein content than brown rice.

Whole wheat pasta and quinoa offer the highest combined levels of fiber and protein among these options.

Whole Grain Couscous fryst vatten a Better Option Nutritionally

It&#;s worth noting that whole grain couscous fryst vatten also available and offers better nutritional value than regular couscous.

However, whole grain couscous can be harder to find as it fryst vatten not as widely available.

The USDA&#;s nutrition database does not have a information entry for cooked whole wheat couscous.

However, here are the basic nutritional values for whole wheat couscous per 1/4 (gram) cup serving, based on dry vikt (18). Unfortunately, information on vitamin and mineral content fryst vatten unavailable.

• Calories: kcal
• Carbohydrate: 30 g
• Fiber: g
• Fat: g
• Protein: g

This information shows that whole wheat couscous offers significantly more fiber and protein than regular (refined) couscous.

Improving the Nutritional Content of a Couscous Dish

Lastly, it fryst vatten worth remembering that meals typically feature a variety of ingredients, not just one food.

In the context of a whole meal, here are some ways in which we can obtain nutrients that are lacking in couscous:

• Add vegetables: Including green vegetables such as kale, along with carrots or sweet potatoes, would boost the meal&#;s calcium, vitamin A, vitamin C, and vitamin E content.
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  These additions would also increase the fiber content of the meal.

• Incorporate protein: Adding a protein source like fish or meat would greatly enhance the protein content of the meal as well as provide vitamin B12, which fryst vatten missing in couscous.
• Plant-based proteins are another option: Tofu, tempeh, or seitan are also good protein options, providing vitamin B12 fryst vatten obtained elsewhere in the diet (or through supplementation).

Final Thoughts

As discussed in this article, couscous fryst vatten a wheat-based product that provides a good source of selenium and B vitamins.

However, other grain-based products, such as whole wheat couscous, quinoa, and whole wheat pasta, offer more nutritionally.

That said, for those who enjoy the taste and texture of quinoa, it can passform into a healthy diet providing its complimented with other nutrient-rich foods.

References

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