Why You Should be Eating Freekeh

It’s a bit disingenuous to call freekeh the latest grain du jour. After all, it’s been around for thousands of years! But the Middle Eastern wheat product is finally getting the spotlight it has long deserved. The wheat product is a nutritional powerhouse, better for you in many ways than even quinoa or brown rice.So what is the stuff, and why is it the latest and greatest superfood? Read on for everything you need to know about freekeh.

What is It? Freekeh is underripe (green) wheat that is picked, sun-dried and roasted. The latter is what gives it its unique “smoky” flavor.

How Do You Even Say, “Freekeh?” FREE-keh. Not so hard!

What Makes it So Healthy?

  • It’s loaded with fiber — more than double the fiber in quinoa, and over three times the amount in brown rice. That’s a lot of healthy, ultra-filling fiber.
  • It also contains resistant starch, a carb that behaves like a fiber, and, like fiber, keeps you full.
  • It has plenty of protein, more so than other grains.
  • It’s easy on your stomach. New research suggests that high fiber foods help ease constipation and lowers your risk of developingdiverticular disease.
  • What little fat it does have is of the heart-healthy variety.
  • It promotes eye health. Freekeh contains two different antioxidants, lutein and zeaxanthin, that help protect your eyes.

Who Should Eat Freekeh?

Trying to lose weight? Freekeh is the ideal option for you, because the fiber and protein fill you up on a per-calorie basis better than other similar foods.

Diabetic? Low on the glycemic index, it’s a good option for people with diabetes.

Vegan or Vegetarian? Freekeh is an excellent animal-free source of protein.

Who Shouldn’t Eat it? People with Celiac’s gluten intolerance, or gluten sensitivity. It’s wheat, plain and simple.

Where Can I Find It? Freekeh is gaining in popularity in the U.S., so its availability is increasing outside of organic, specialty and ethnic grocers. I’ve seen it at a few well-stocked “mainstream” supermarkets here in the San Francisco Bay Area, as well.

How Do You Make It? Like you would make rice, but in half the time. Bring 1 part freekeh and 3 parts water to a boil, cover, and simmer for 20 minutes.

How Do You Use It? Like you would barley, quinoa or brown rice: in breakfast cereals, in pilafs and risottos, in salads, in stuffed veggies, in soups and stews, you name it!

Want Freekheh Recipes? We’ll be featuring some next month!

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Image Credit: Kristen Taylor viaFlickr


Richard W.
Richard W.3 years ago

Sounds interesting but there are no nutritional facts so I will have to go to another site.

Richard W.
Richard W.3 years ago

Sounds interesting but there are no nutritional facts so I will have to go to another site.

Thomasina Chaffardet

From freekehlicious.com

Freekeh aids in fueling the growth of healthy bacteria. As a prebiotic, freekeh provides sustenance for the good bacteria that aid in digestion.

Freekeh is also high in resistant starch, meaning it will not digest in the small intestine. It continues to the larger intestine where bacteria breaks down the resistant starch into short chain fatty acids, now considered a soluble fiber, keeping the bowel healthy.

Some studies indicate that resistant starch (which acts more like a fiber than a carbohydrate) may play a role in weight management.

It is beneficial for preventing constipation and Irritable Bowel Syndrome.

Alan Lambert
Alan Lambert3 years ago

It looks like it's pronounced "freaky" LOL (yeah, inside this 48 year old man is a 13 year old that gets out once in a while...)

Linda Wallace
Linda W3 years ago

Well I guess that I will give it a try.

Harlee Mahmet
Harlee Mahmet3 years ago

As quinoa can do a number on those w/ IBS, does freekeh have those same issues?

Lynn Lyster
Lynn Lyster4 years ago

Sounds great. Care2 has me loving quinoa, so why not freekah? Hope I can find it at local health food store.


s s.
Katie S4 years ago


Siti R.
Siti R4 years ago


Shanti S.
S S4 years ago

Thank you.