What is couscous and is it useful for the body — 5 scientific facts
Couscous is a grain dish made from small balls of durum wheat. It appeared in Slavic countries not so long ago, but quickly gained popularity.
Couscous contains a number of valuable minerals and proteins that bring tangible health benefits. Regular intake of the dish helps to improve The immune system works and thyroid gland, reducing the risk of developing cardiovascular diseases and malignant tumors.
What is couscous?
Couscous (or couscous) is wheat groats, which is the main ingredient for cooking the dish of the same name.
In ancient times, couscous was made from millet, nowadays it is made from durum wheat or semolina. Externally, it resembles rice with a grain size from 1 to 3 mm.
There are several types of couscous:
- Moroccan. is the most affordable option, characterized by a small grain size (sometimes less than 1 mm).
- Israeli. Has a pleasant nutty taste, it is difficult to chew. The diameter of the grains is medium (about 2 mm).
- Lebanese. is characterized by the largest size (3 mm) and long cooking time.
Couscous has become widespread in recent years due to its low calorie content and biological potential.
It is usually steamed or boiled. It is traditionally served with stewed meat and vegetables, seasoned with lemon juice.
How it is useful — 5 facts
Currently, a number of useful properties of couscous for humans have been proven. The 5 main ones are discussed below.
1. It has a rich composition
Couscous has a low calorie content (about 112 calories per 100 grams) and contains many valuable proteins and minerals:
| Name of the component | Approximate percentage of daily requirement (per 100 grams) |
| proteins | 5 % |
| fiber | 7 % |
| Vitamin B1 | 4 % |
| Vitamin B5 | 7 % |
| Vitamin B9 | 4 % |
| Vitamin PP | 5 % |
| potassium | 2 % |
| phosphorus | 3 % |
| manganese | 4 % |
| selenium | 50 % |
The main advantage of cereals is the high level of selenium in the composition necessary for the smooth functioning of the thyroid gland. An equally valuable role is assigned to proteins, which are associated with a lot of benefits (from prevention of cardiovascular diseases to weight loss).
2. It has an antioxidant effect
Selenium, which is part of cereals, according to the data
by Chinese scientists, it is a powerful antioxidant.
Selenium inhibits chronic inflammation (which is associated with the appearance of chronic diseases and cancer), and also blocks the effect of free radicals on all cells of the body, which leads to their destruction or malignant degeneration.
Selenium is especially important for the thyroid gland. It reduces the risk of developing diseases from this organ (diffuse toxic goiter, autoimmune thyroiditis, etc.), and also normalizes the production of hormones (T 3 and T 4 ). Similar information lead experts from Portugal.
3. Has an anti-cancer effect
Proven that selenium, which is part of couscous, is able to reduce the risk of malignant degeneration of tissues of any organ.
Chinese scientists have systematized data from 69 studies and concluded that selenium prevents the appearance of cancer of the following organs:
- Mammary glands in women;
- Esophagus;
- Stomach;
- Prostate gland in men.
Also underlined high effectiveness of couscous for the prevention of lung cancer in heavy smokers when combined with vitamins C and E.
4. Strengthens the immune system
Selenium in the composition of cereals, as already mentioned, depressing
chronic inflammation and
blocks
free radical mechanisms. Therefore, it prevents the occurrence of any failures in
the work of the immune system
.
Research conducted under the supervision of American scientists, demonstrate that selenium enhances local and general immune factors.
The mineral improves recognition and ensures the timely destruction of foreign agents that have entered the body.
5. Reduces the risk of developing heart and vascular diseases
Researchers from the USA have established
that the vegetable proteins found in couscous have a lot of health benefits. They are able to:
- Reduce blood pressure levels. This prevents the development or improves the course of hypertension.
- Have a hypolipidemic effect. Couscous reduces the concentration of total cholesterol and its atherogenic fraction – LDL. This property allows you to prevent the formation of atherosclerotic plaques on the walls of arteries and prevent the development of coronary heart disease, stroke, myocardial infarction and a number of other pathologies associated with atherosclerosis.
Safety and harm
Despite all the medicinal properties, couscous has contraindications and its use can harm a person. Negative qualities are:
- Abundance of gluten. Couscous is contraindicated for people with allergies to gluten (and other proteins of the product) or intolerance to this substance (celiac disease).
- Increased blood sugar levels. Couscous (depending on the cooking method) has a medium or high glycemic index. This means that it causes sudden spikes in blood glucose after consumption. The product is prohibited for use by persons suffering from diabetes mellitus or having a high predisposition to it.
How to cook and take?
Couscous is an easy–to-prepare product. Usually, cereals are boiled or steamed.
To prepare boiled couscous, you will need the following ingredients:
- 200 grams of couscous;
- 300 ml of water;
- 1 tsp salt or sugar (to taste).
Recipe:
- Pour water into an enameled saucepan. Bring to a boil. Turn off the fire.
- Add couscous. Cover with a lid. It should be infused in hot water for about 7-10 minutes.
- Gently beat the couscous with a fork to make it soft and crumbly.
Depending on the desired final product, the proportions of water and cereals can be changed:
- For solid – 200 grams of cereals and 200 ml of water;
- For soft – 200 grams of cereals and 400 ml of water.
Couscous goes well with any kind of fish or meat, vegetables, exotic fruits, meat and vegetable broths.
It is recommended to consume it no more than 5 times a week (200 grams each) and be sure to combine it with meat products or plant foods with a low glycemic index.
Conclusion
Thus, couscous is rich in selenium and vegetable proteins, which improve the functioning of the thyroid gland, reduce the risk of developing cardiovascular disorders and have a beneficial effect on the immune system.
The special effectiveness of cereals in relation to malignant processes is emphasized.
