Healthy showdown: Couscous vs Polenta

Green capsicum vs red capsicum

Green capsicums are unripened red capsicums. They tend to be a little more bitter than their sweeter red counterparts, which have a slightly higher sugar content. Though similar nutritionally, red capsicums contain more antioxidants - about seven times more beta-carotene (and other carotenoids), as well as more vitamin C and E.

Winner: red capsicum

Golden syrup vs maple syrup

Golden syrup is a processed sugar syrup, while maple syrup is made by boiling the sap of the maple tree. Golden syrup typically has a higher sugar content and 15-25% more calories, as well as more calcium and iron, but maple syrup is a better source of manganese and zinc, and has a lower glycaemic index. Maple pips golden at the post.

Winner: maple syrup

Couscous vs polenta

For those on a gluten-free diet, polenta is the winner, as it's made from ground cornmeal; whereas couscous is made from durum wheat. Couscous has a little more protein, iron and vitamin B3, and about twice as much fibre - particularly wholemeal couscous - but polenta has beta-carotene and slightly fewer calories. Couscous wins by a whisker.

Winner: couscous

Chicken breast vs chicken thigh

Chicken thigh contains about twice as much iron and zinc as chicken breast. However, chicken breast is leaner (and has a bit more protein), so it's the pick for those watching their weight and cholesterol. In deciding which is healthier, it depends on whether you're looking to shed kilos or maximise the nutritional value of your food. For me, it's the latter, so thigh gets my pick - just take care to trim off excess fat.

Winner: chicken thigh

Olive oil vs rice bran oil

For high-temperature cooking, rice bran oil is often touted as the best because it has a high smoke point (the temperature at which oils start to break down and produce toxic compounds). But rice bran oil also has more saturated fats: about 21% to olive oil's 14%. A quality extra virgin olive oil gets my pick for being naturally processed, lower in saturated fats, rich in antioxidants, and great for most cooking applications.

Winner: extra virgin olive oil

Source

Taste Magazine — September 2013 , Page 133

Author

Louise Fulton-Keats