Israeli couscous is similar to regular couscous -- a small, round pasta made from wheat flour and semolina -- but is toasted instead of dried. You may also see it sold as berkukes, maftoul or pearl couscous, and sometimes the couscous is larger than typical varieties. Consider using in place of other grains or pastas in salads or soups.
Calories
A 1-cup serving of Israeli couscous adds 650 calories to your diet. Based on a 2,000-calorie meal plan, this accounts for 32.5 percent of the calories you may consume daily. Unless you plan to eat a cup of this couscous by itself, you may consider eating a smaller portion. To make this a balanced meal, add a lean protein -- fish or chicken makes a good choice -- and a side of vegetables, such as asparagus or broccoli.
Macronutrients
The majority of the calories in a 1-cup serving of Israeli couscous come from carbohydrates. Each portion contains 134 g of this macronutrient, which satisfies your entirely daily requirement. Carefully monitor your meal plan, however, if you consume this dish -- a May 2010 article in "Scientific American" notes that consuming too many carbohydrates may contribute to obesity, heart disease and diabetes more than fat. Israeli couscous serves as good source of protein as well, providing 22 g, as well as 1 g of fat.
Fiber
Fiber in your diet promotes the health of your bowels. A 1-cup portion of Israeli couscous contains 9 g of fiber that contributes toward the daily recommended intake of 25 to 38 g. In addition to preventing constipation and diarrhea, the fiber you eat may slow the absorption of sugar in your bloodstream, which can reduce your risk of developing type-2 diabetes. It may also help decrease your cholesterol and your chances of experiencing heart disease.
Vitamins and Minerals
Eating Israeli couscous introduces as significant amount of vitamin C into your diet -- each 1-cup serving provides 42 percent of the daily recommended value. This vitamin is critical to the health of your bones and teeth, as well as every other part of your body; it boosts your wound and cell repair response. As an antioxidant, it also wards off damage to cells and organs from free radicals. It also serves as a good source of potassium. A 1-cup portion has 14.3 percent of the amount you need every day, which makes Israeli couscous a smart option if you consume a lot of salt; consuming excess sodium increases your need for this mineral.
References
- Cookthink: What is Israeli Couscous?
- MyFitnessPal: Osem - Israeli Couscous
- The Diet Channel: Calories: What's An Ideal Daily Intake?
- Scientific American: Carbs against Cardio: More Evidence that Refined Carbohydrates, not Fats, Threaten the Heart
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- University of Maryland Medical Center: Vitamin C
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