Short answer
Couscous isn’t bad for you, but it’s probably not as good for you as you might think. Most varieties are nothing more than tiny balls of pasta—opt for whole-wheat couscous or true ancient grains like quinoa instead.
Recommended Alternative
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Couscous is a centuries-old staple in North Africa, most famously used for a base in Moroccan stews. It’s recently become popular in America, too. With the surging popularity of quinoa and farro, couscous sometimes gets lumped in as another ancient super grain.
Except couscous isn’t really a grain: it’s just made from them. Couscous is actually a tiny pasta typically made from either barley or wheat, with the latter being the most common kind here in America. Couscous used to be hand-rolled into its signature round shape... but today, it’s manufactured by machine. The wheat is ground, moistened and then tossed with fine wheat flour until the individual couscous balls form.
Once you realize couscous is technically a pasta, it’s not very surprising that it’s nutritional profile isn’t much different from a cup of penne. A cup of cooked couscous contains about 176 calories, which is only slightly lower than your average serving of pasta. It also offers 36 grams of carbohydrates, six grams of protein and two grams of fiber. There’s no sugar, which is a plus. However, couscous still carries a higher glycemic index (GI) than other true grains. Couscous clocks in with a GI of 65, which is high compared to brown rice at a GI of 50 and bulgur at 48. This makes couscous a questionable choice for diabetics or others trying to control their blood sugar.
In addition to being higher in calories and GI, couscous also falls short on crucial nutrients that real whole grains like farro, quinoa, and brown rice contain. So if you routinely opt for couscous over true grains, you’re missing out on more calcium, potassium, vitamin B6 and other vital minerals. You’re also not getting any of the nine amino acids or slew of antioxidants that ancient grains like quinoa provide.
To compensate for the lack of nutrients, it’s easy enough to combine nuts, oil or dried fruit with your serving of couscous. But keep in mind that adds more calories—which could lead to weight gain in the long-term.
So should you stop eating couscous? That’s up to you: in moderation, whole-wheat couscous can easily be a part of a balanced diet. However, it should never become a substitute for true whole grains and the superior nutrients they provide. For maximum nutritional benefits, you should opt for quinoa, brown rice or other ancient grains over couscous as often as possible.
Possible short-term side effects
Possible long-term side effects
Benefits
- versatile for cooking
-
fewer calories than pasta
-
contains protein and fiber
Our Wellness Pick
(what is this?)
Bob's Red Mill Couscous
- Whole Grain Goodness
- High in Fiber
- Quick Cooking
- Non-GMO
- Rich in Nutrients
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