The Food Coach

Healthy Food Database - Freekeh

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Freekeh is processed from durum wheat, and harvested while the grains are still young and green. The grains are parched roasted and dried. It has a nutty crunchy texture with a slight smoky flavour and makes an excellent alternative to rice. Freekeh was first discovered in 2300BC in the Eastern Mediterranean when a city under siege harvested their crop early. When the green wheat was set on fire the villagers rubbed away the burnt outer layer to discover the green grain.
Nutritionally Freekeh is a powerhouse. Tested by the CSIRO, it is a low GI food with four times the fibre content of brown rice. It has a high protein content compared to other grains, is low in fat and rich in calcium, iron and zinc.
Category: Grain
In Season: all year
To Buy: Buy in boxes from selected supermarkets or health food stores. Freekeh can be bought cracked or in a whole grain. Freekeh flour is also available and is excellent for bread making.
To Store: Store in airtight containers in a cool dry pantry.
Tips & Tricks: Substitute brown rice or pasta for Freekeh. Use cracked freekeh in place of tabouleh.

Nutrition (100 Grams):

Energy (kJ): 1471
Low GI < 55: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; Low GI carbohydrtes release glucose is released slowly into the bloodstream and help to regulate energy levels and insulin production.
Protein (g): 12.6
Saturated Fat, g : 0.0
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Low
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Carbohydrates, g: 72.0
Fibre, g:
Fat (g): 2.7
Monosaturated Fat , g: 2.7
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Safe/negligible amount

Cooking:

Cooking Tips: One cup whole grain Freekeh yields 3 cups when cooked

Benefits the Following Health Conditions:*

Constipation
High Blood Cholesterol
Diabetes
Irritable Bowel Syndrome

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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