Couscous – composition, use, and recipe

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Couscous is often mistaken for a grain, but it refers to flour products. These are small balls made from durum wheat flour or semolina mixed with water.

There are three types of couscous:

Moroccan – small. The most common and is prepared faster than other types.

Israeli – the size of a small pea black pepper. It has a more oily taste and viscous texture.

Lebanese – the biggest. Prepares longer than other types.

Couscous composition

Groats consist mainly of carbohydrates, as they are made from semolina or wheat flour. It has a lot of protein and fiber, but little fat and salt. Couscous also contains gluten.

Ingredients 100 gr. couscous as a percentage of the daily value is presented below.


B3 – 5%;

B1 – 4%;

B5 – 4%;

B9 – 4%;

B6 – 3%.


selenium – 39%;

manganese – 4%;

iron – 2%;

phosphorus – 2%;

potassium – 2%.

Caloric content of couscous – 112 kcal per 100 g.

The use of couscous

Moderate use will benefit the body.

For muscles and bones

Couscous is a good source of vegetable protein. It is necessary for healthy muscles and bones.

Selenium in couscous is important for the development of muscle mass. He is involved in protein metabolism and muscle structure. Selenium deficiency is the main cause of muscle weakness, fatigue, and general body weakness.

For the heart and blood vessels

Couscous reduces the risk of heart disease and fights against inflammation. It reduces the formation of bad cholesterol in the veins and walls of arteries.

Couscous is a good source of vegetable protein. Diets high in this protein reduce the risk of stroke, atherosclerosis, and death from heart disease.

Groats are a source of potassium. The element is involved in the reduction of blood vessels. It reduces blood pressure and protects against the development of cardiovascular diseases. Couscous eliminates heart arrhythmias.

For the brain and nerves

Croup contains thiamine, niacin, riboflavin, pyridoxine, and pantothenic acid. These nutrients accelerate metabolism, support brain, and nervous system health, eliminating stress, anxiety, and insomnia.

For the digestive tract

Couscous is rich in fiber. It improves the absorption of food and the health of the gastrointestinal tract. Fiber stimulates intestinal peristalsis.

Fiber reduces the likelihood of constipation, preventing intestinal diseases, including stomach cancer and colorectal cancer.

For hormones

Couscous is rich in antioxidants that help the body repair damaged cells. The product regulates the thyroid gland, protects against damage, and normalizes the production of hormones.

For the reproductive system

Eating couscous can improve reproductive health and improve hormone metabolism. It improves male and female fertility, thanks to selenium.

The croup reduces the risk of developing prostate cancer.

For skin

Wound healing and recovery after surgery are complex processes for the body. Couscous will become an assistant in such a period, as it is rich in protein. Protein is involved in wound healing, as well as in the metabolism of enzymes that help tissues recover.

For immunity

The beneficial properties of couscous are associated with the presence of selenium. It can reduce inflammation, increase immunity and reduce oxidative stress in the body. Lack of selenium can harm immune cells.

Diabetes and couscous

Groats have a high glycemic index. Eating foods with high GI can lead to the development and aggravation of type 2 diabetes, insulin emissions, jumps in blood sugar levels, and increased appetite. Therefore, couscous is not recommended for people with diabetes.

Slimming and couscous

Fiber is useful for weight control because it absorbs water and swells in the digestive tract, helping to maintain a feeling of satiety for a long time. The rich content of fiber in couscous prevents the release of ghrelin – a hormone that causes hunger. Reducing the hormone reduces the likelihood of overeating.

The product contains a lot of protein and few calories, so it is useful for those who are trying to lose weight.

Harm to couscous and contraindications

Since couscous is made from flour, it contains gluten, so it should not be used by people who are allergic to gluten.

For those who have problems with blood sugar or diabetes, you need to be careful when eating couscous. It is among the foods high in carbohydrates. These foods can cause a surge in blood sugar, which will lead to negative health effects.

How to cook couscous?

Properly cooked groats are soft and fluffy. It takes over the taste of other ingredients, so it can be mixed with any additives.

The product is easy to prepare, as the store couscous is already steamed and dried.

  1. Boil water (1: 2 ratio to croup) and salt.
  2. Pour the couscous, cook for 3 minutes until thick.
  3. Turn off the heat and cover the pan with a lid. Leave for 10 minutes.

You can add spices to it at your discretion.

Couscous is eaten as a side dish, used instead of rice or healthy quinoa, added to stews, and also as an ingredient in vegetable salads.

How to choose couscous?

Look for whole-grain cereals to optimize fiber and nutrient content. This couscous is made from whole-grain solid flour and contains 2 times more fiber than regular croup.

How to store couscous?

Store couscous in closed containers or bags to prevent moisture from entering. At room temperature or in a cool room, it will retain all its properties for a year.

Couscous is an easy-to-cook cereal product. If you do not mind gluten, consider adding it to your diet. It will strengthen the immune system and reduce the risk of some diseases, such as oncology.


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