Couscous is a staple food in many parts of the world, especially North Africa. It is made from semolina or durum wheat and is a great source of complex carbohydrates. But is couscous considered a healthy carb? Here is a look at the nutritional profile of couscous and whether it can be part of a balanced diet.
What is Couscous?
Couscous is made from durum wheat semolina that is rolled into tiny balls or pearls. Traditional couscous is hand rolled, but most commercial couscous today is extruded through a machine to create the small pearls.
Some key facts about couscous:
- Originated in North Africa, specifically Morocco, Algeria, Tunisia and Libya
- Semolina flour is coarsely ground durum wheat
- Pearls are about 2-3mm in diameter
- May be whole wheat or refined/white flour
- Commonly served as a side dish or used in salads and stews
Couscous has a chewy, fluffy and light texture when cooked. It expands in size and takes on flavors from stew or vegetables it is cooked with.
Nutritional Profile of Couscous
A 1 cup serving of cooked couscous provides: (1)
- Calories: 176
- Protein: 6g
- Carbohydrates: 36g
- Fiber: 2g
- Fat: 0.3g
Couscous is high in carbohydrates as it is made from semolina flour. A 1 cup serving provides 36g of carbohydrates.
It is relatively low in fiber at 2g per serving. Whole wheat couscous will be higher in fiber.
Couscous is very low in fat, with only 0.3g in a single serving.
It provides 6g of protein per serving, which is lower compared to other grains like quinoa.
In terms of vitamins and minerals, couscous provides:
- Thiamine: 12% DV
- Niacin: 15% DV
- Folate: 6% DV
- Iron: 11% DV
It contains a decent amount of B vitamins like thiamine and niacin. The iron content is also relatively good.
Overall, the nutritional value can vary based on whether you choose whole wheat or refined couscous. Whole wheat will be higher in fiber, vitamins and minerals.
Glycemic Index of Couscous
The glycemic index (GI) measures how fast a food causes blood sugars to rise after eating. Foods are ranked on scale of 1-100.
Couscous has a moderate glycemic index of around 65. (2)
It is digested and absorbed more slowly than refined grains like white rice or white bread. However it still has a fairly high GI due to it being processed and lacking fiber and protein that helps slow digestion.
Choosing whole wheat couscous can lower the GI slightly. Combining couscous with protein, fats or acidic foods like vinegar also helps lower the glycemic impact.
Carbohydrate Density of Couscous
In addition to glycemic index, another way to evaluate the blood sugar impact of carbs is by looking at carb density.
Carb density relates the amount of net carbs per serving to the total weight of the food. Net carbs refers to total carbs minus fiber.
A 1 cup serving of cooked couscous weighs approximately 166g and contains 34g net carbs. (3)
Therefore the carb density is:
34g net carbs / 166g total weight = 0.2 net carbs per gram
Foods with a carb density above 0.3 are considered high density. So couscous is classified as a medium density food.
Lower carb density foods will have less impact on blood sugar. Some examples of low density healthy carbs are oats, beans, sweet potatoes and fruits.
Is Couscous a Healthy Carb?
Based on its nutritional profile and characteristics, here is a look at the pros and cons to consider about couscous:
Pros of Couscous
- Good source of complex carbs – Provides an excellent source of complex carbohydrates to support energy levels.
- Low in fat – Very low in fat so fits well into a low fat diet.
- High in selenium – Contains twice the selenium as whole wheat, supporting antioxidant status. (4)
- Rich in manganese – Provides 80% DV of manganese which supports bone health and metabolism.
- Decent protein – Contains 6g protein per serving to help maintain lean muscle mass.
- Gluten-free options – Made from corn, rice or quinoa for people with celiac disease or gluten intolerance.
Some clear positives are its high carb and low fat macronutrient profile. Couscous also provides important trace minerals and antioxidants like selenium.
Cons of Couscous
- Low in fiber – Contains only 2g of fiber per serving, so not the best source.
- High glycemic index – Has an estimated glycemic index of 65, which can spike blood sugars.
- May lack micronutrients – Refined couscous has less B vitamins, minerals and phytonutrients than whole grains.
- Contains gluten – Unsuitable for those with celiac disease or gluten sensitivity.
- Easy to overeat – The small pearls and light texture makes it easy to over consume.
Downsides include the lack of fiber, nutrients and its high glycemic index. Overconsumption can also be an issue due to the small pearls.
Tips for Making Couscous Healthier
There are some easy ways to boost the nutritional value and lower the glycemic impact of couscous:
- Choose whole wheat varieties over refined white couscous.
- Look for whole grain, high fiber or legume-based couscous.
- Combine it with vegetables, lean protein and healthy fats.
- Add herbs, spices, vinegar or lemon to provide antioxidants.
- Enjoy in moderation as part of a low GI meal.
Making these simple modifications can help reduce blood sugar spikes and increase the fiber, vitamin and mineral content.
What is the Best Way to Cook Couscous?
Couscous is very simple and quick to prepare. Here is an overview of the basic way to cook couscous:
Ingredients
- 1 cup dry couscous
- 1 1/4 cups water or low sodium broth
Instructions
- Bring the water or broth to a boil in a small saucepan.
- Add the couscous and stir briefly to combine.
- Remove pan from heat, cover and let sit for 5 minutes.
- Fluff couscous with a fork to break up any clumps.
- You can add chopped herbs, spices or a dash of oil for more flavor.
This creates light, fluffy couscous with a texture similar to grains like rice or quinoa. No cooking or soaking is required.
You can also cook couscous in broth for more flavor. Try vegetable, chicken or beef broth. Coconut milk also adds delicious flavor.
For a lower glycemic option, cook couscous in a 1:1 ratio with water instead of using more water than couscous. This helps reduce the spike in blood sugars.
Other Easy Ways to Cook Couscous
- Steam method – Bring water to a boil, add couscous, remove from heat and let steam for 5 minutes covered.
- Microwave – Combine 1 cup couscous with 1 1/4 cups water or broth in a microwave safe bowl. Microwave on high for 2 minutes. Let sit covered for 5 minutes.
- Bake it – Spread dry couscous in a baking dish. Pour over boiling salted water. Cover tightly with foil and bake at 350°F for 15-20 minutes.
Couscous works well with a variety of cooking methods. Experiment to find your favorite way to prepare it.
What Foods and Ingredients Pair Well with Couscous?
One of the great things about couscous is its versatility. It partners well with all different flavors, spices and ingredients.
Here are some ideas for ingredients that complement couscous:
Proteins
- Chicken
- Salmon
- Shrimp
- Tofu
- Chickpeas
- Lentils
- Beans
- Tuna
- Turkey
- Beef
- Eggs
Protein foods like poultry, seafood, meat and eggs all taste delicious served with couscous. The fluffy couscous works well alongside a hearty protein.
Legumes like chickpeas, beans and lentils also complement couscous. They add natural fiber to help slow down carb digestion.
Vegetables
- Carrots
- Bell peppers
- Zucchini
- Eggplant
- Tomatoes
- Onion
- Garlic
- Spinach
- Mushrooms
- Asparagus
- Peas
- Broccoli
When it comes to vegetables, anything goes with couscous! Chopped fresh or roasted veggies add nutrients, texture and flavor.
Sauteeing onions, garlic, mushrooms or eggplant brings great taste to couscous. Fresh tomatoes, spinach and asparagus also pair nicely.
Herbs, Spices and Flavorings
- Cinnamon
- Turmeric
- Cumin
- Curry powder
- Paprika
- Cayenne
- Parsley
- Cilantro
- Lemon juice
- Lime juice
- Pine nuts
- Slivered almonds
- Dried currants
- Dried apricots
- Olives
- Feta cheese
Use your favorite herbs and spices to add pops of flavor. Moroccan flavors like cumin, paprika and cinnamon complement couscous well.
Citrus juices brighten up the flavor. Dried fruit, nuts, olives and feta cheese also taste delicious mixed into couscous.
Get creative with different spice blends, fresh herbs and aromatic ingredients!
What Are the Most Popular Ways to Serve Couscous?
Here are some of the most delicious and common ways that people enjoy couscous:
Moroccan Couscous
This traditional North African dish combines couscous with a hearty lamb or chicken stew. The couscous soaks up all the rich flavors. It’s spiced with cumin, cinnamon, ginger and paprika. Dried fruits and nuts add sweetness.
Mediterranean Couscous Salad
In this bright, fresh salad couscous is tossed with cucumber, tomato, bell pepper, olives, feta cheese and fresh herbs like parsley or mint. Lemon and olive oil provide a tangy dressing.
Couscous Pilaf
A pilaf combines couscous with sauteed onions, garlic and spices. Vegetables like carrots, peas and parsley are stir-fried then combined. Chicken or chickpeas can be added too.
Sweet Couscous
For breakfast or dessert, couscous can be made sweet by cooking it in apple juice or maple syrup and adding cinnamon, raisins, apples, pecans and a splash of milk or cream.
Stuffed Peppers or Tomatoes
Bell peppers or tomatoes can be baked stuffed with couscous, ground meat, shredded chicken or chickpeas in a tasty tomato sauce flavored with cumin and cayenne.
Is Whole Wheat Couscous Healthier Than White Couscous?
Whole wheat and white refined couscous have some differences in their nutrition profile:
Fiber
Whole wheat couscous contains more fiber, with 4-5g per cooked cup versus 2g in refined couscous. (5) The bran in whole wheat provides extra insoluble fiber.
Protein
There is slightly more protein in whole grain couscous, approximately 2g more per serving. This is because some of the protein-rich germ stays intact.
Vitamins and Minerals
Due to processing, white couscous has lower levels of B vitamins like thiamine and folate. Whole wheat couscous also provides more iron and magnesium.
Glycemic Index
Whole wheat couscous has a lower GI around 55 compared to 65 for refined couscous. (6) The extra fiber leads to a slower digestion and smaller blood sugar spike.
Phytochemicals
The bran and germ in whole grain couscous have higher antioxidant compounds like lignans and ferulic acid that get removed in refining.
Conclusion
In moderation, couscous can be part of a healthy diet, preferably whole grain varieties. It provides a source of complex carbohydrates, plant-based protein, fiber and nutrients.
Couscous is very versatile and pairs well with many flavors. It can be enjoyed in salads, stews, pilafs, stuffed vegetables and more.
Eating couscous in appropriate portions along with other high fiber foods can help manage blood sugar levels. Combining it with protein and healthy fats also reduces the glycemic impact.
While not the most nutrient dense grain, couscous is a good gluten-free option and change from rice or quinoa that provides carbohydrate energy.
So is couscous a healthy carb? In balance and moderation, couscous can fit into an overall balanced diet. Just be mindful of portion sizes and enjoy it as part of an overall healthy meal plan.