- by Dr Sheetal Chhabria
- 0 Shares
- Dec 18 2017
Benefits of Buckwheat
It belongs to a group of foods commonly called pseudocereals. Pseudocereals are seeds that are consumed in the same way as cereal grains but do not grow on grasses. Buckwheat is not related to wheat and is therefore gluten-free. It is processed into groats, flour, and noodles, or used in buckwheat tea. Buckwheat has a high amount of minerals and various antioxidants, it also improves blood sugar. They are typically brown and irregular in shape.
There are two types of buckwheat that are most widely grown for food:
- Common buckwheat (Fagopyrum esculentum)
- Tartary buckwheat (Fagopyrum tartaricum)
It is mainly grown in the northern hemisphere, especially in Central and Eastern Europe, Russia, Kazakhstan, and China.
- The main dietary component of buckwheat are carbohydrates, but it also contains protein and various minerals and antioxidants. Its nutritional value is considerably higher than that of many other grains.
- It is consist of carbs. By weight, carbs make up about 20% of the weight of boiled groats. The carbs are in the form of starch. Some of the soluble carbohydrates in buckwheat, fagopyritol, and D-chiro-inositol have been shown to help moderate the rise in blood sugar after meals.
- It contains small amounts of protein. By weight, protein makes up 3.4% of boiled buckwheat groats. It is particularly rich in the amino acids lysine and arginine. In animals, buckwheat protein has been found to be effective in lowering blood cholesterol. Suppressing gallstone formation and reducing the risk of colon cancer.
- Buckwheat is rich in minerals but it is not particularly rich in vitamins. The most abundant minerals found in common buckwheat are:
Manganese: it is essential for healthy metabolism, growth, development and the body’s antioxidant defenses.
Copper: it has beneficial effects on heart health when eaten in small amounts.
Magnesium: it lowers the risk of various chronic diseases such as type 2 diabetes and heart diseases.
Iron: it maintains the oxygen-carrying capacity of the blood.
Phosphorus: it plays an essential role in growth and maintenance of body tissue
The main plant compounds found in buckwheat are rutin, quercetin, vitexin, and D-chiro inositol.
One cup of cooked buckwheat groats contains the following:
• 155 calories
• 6 grams of protein
• 1 gram of fat
• 33 grams of carbohydrates
• 5 grams fiber
• Only 1.5 grams of sugar
• 86 milligrams manganese (34%)
• 86 milligrams magnesium (21%)
• 118 milligrams phosphorus (12%)
• 6 milligrams niacin (8%)
• 1 milligrams zinc (7%)
• 34 milligrams iron (7%)
• 0.13 milligrams vitamin B6 (6%)
• 24 milligrams folate (6%)
• 0.6 milligrams pantothenic acid (6%)
Benefits of Buckwheat
- Improves heart health by lowering cholesterol and blood pressure levels.
- It contains disease-fighting antioxidants that can help fight cancer or heart disease formation. It supports brain, liver, and digestive health.
- It provides highly digestible protein and supports energy, growth and muscle synthesis.
- It has high fiber contains that helps improve digestion.
- It helps fight imbalances in blood sugar levels that can lead to inflammation, fatigue and even diabetes or metabolic syndrome.
- It does not contain gluten and is not allergic. it prevents digestive disturbances like bloating constipation, diarrhea, and even leaky gut syndrome.
- It is very helpful for weight loss. It has very fewer calories and it is free of saturated fat and cholesterol and rich in dietary fiber and protein.
- Reduces the risk of childhood asthma by around 50 percent, due to its high content of magnesium and vitamin E.
- It contains tryptophan which influences the mood in a positive manner.
- It contains the large amount of rutin which is beneficial in protecting against skin damage caused by the sun.
- It can help women avoid gallstones as it has the high amount of insoluble fiber.
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