Why should you eat buckwheat?
Information about the nutritional value of a plate (168 g) of buckwheat:
Calories: 155
Fats: 1 g
Sodium: 7 mg
Carbohydrates: 34 g
Fiber: 4.5 g
Sugar: 1.5 g
Protein: 5.7 g
Carbohydrates
Let buckwheat be an alternative to other grains, it still contains a lot of carbohydrates - 34 grams per serving of ready-made buckwheat. Buckwheat flour is more concentrated - half a cup of flour contains 44 g of carbohydrates. Natural buckwheat has a very low sugar content and a high fiber content.
Fats
Natural buckwheat has little fat - only 1 g per serving. This amount of fat includes more unsaturated fats that are good for the heart.
Squirrels
When it comes to protein, buckwheat bypasses many other types of grains.
Ready-made buckwheat contains 5.7 g of protein per serving (about twice as much as in oatmeal). It also contains its own profile of amino acids that the body must consume from food, which is unusual for grains. Buckwheat is a great addition to any nutrition plan, and especially it will help vegetarians who lack protein from their type of diet.
Vitamins and minerals
Buckwheat is a good source of vitamin B, as well as magnesium (promotes muscle health), phosphorus (for healthy teeth and bones), zinc (important for the immune system), copper (helps in energy production and iron absorption), manganese (necessary for metabolism, bone health, blood clotting and immune system function).
Health Benefits
Buckwheat has many health benefits, and if you have food-related problems, buckwheat on your menu can help a lot. It is useful for people with gluten disease. Natural buckwheat does not contain gluten. If you need to follow a gluten-free diet by consuming gluten-free food, you should definitely include buckwheat in your nutrition plan.
Can help control blood sugar
Buckwheat on an empty stomach reduces blood sugar by about 17%. The low glycemic index of cereals, together with the polyphenols contained in it, are at least two reasons why buckwheat should be included in the diet of diabetics.
Can lower cholesterol levels
It has been proven that buckwheat has many benefits for the cardiovascular system. Consumption of buckwheat reduces total cholesterol by an average of 0.5 mmol/l and triglycerides by 0.25 mmol/l. This is partly due to the content of stable starch in it.
May help prevent diverticular disease
Buckwheat contains mostly insoluble fiber. It is a type of fiber that does not dissolve in water, which means that it remains mostly intact when it passes through the digestive tract. Insoluble fiber helps to increase the volume of stool, prevents constipation and reduces the risk of diverticulitis - a painful infection in the colon.
It is recommended that adults consume from 20 to 35 grams of fiber per day. If you eat 3/4 cup of buckwheat as porridge for breakfast, you will have a great start to the day.
Allergies
Although buckwheat may be allergic, it is considered a rarity. Symptoms of buckwheat allergy may include hives, swelling of the tongue and lips, and difficulty breathing. If you try buckwheat for the first time and feel these symptoms, seek medical help immediately.
Varieties
There are several ways to eat buckwheat. Buckwheat flour is used to make pancakes, pancakes, muffins, buns and cookies. In Japan, buckwheat flour is mixed with wheat flour to make soba noodles.
Groats are buckwheat kernels without a shell. Buckwheat is used in the main dishes of various cuisines of the world. In Asia, buckwheat is used to make noodles, chapatis and dumplings. In Europe, toasted buckwheat is called "porridge". Porridge is used in pilaf and meat dishes.
With the growing demand for gluten-free products, you can find crackers, muesli and other processed foods made from buckwheat. Although buckwheat is a useful ingredient, remember that these products may contain added sodium, sugar and preservatives. As for food, the less it is processed, the more nutritious it is. The same is true with buckwheat products.
Storage and security
The same general food safety rules apply to buckwheat as to other whole-grain products. Intact whole grains should always be stored in an airtight container, as moisture, heat and air contribute to their decomposition. Thus, buckwheat can be stored in the pantry for up to two months, and in the freezer for up to one year. Buckwheat flour should be stored in the pantry for one month, and in the freezer for two months. Cooked grains are stored in the refrigerator for about three to four days, but if you doubt their freshness, throw them away.
How to cook
Buckwheat has a nutty taste, which some people find bitter. The easiest way to cook buckwheat is to cook it as a hot porridge from simple buckwheat.
Most buckwheat groats will include a simple recipe right on the package, but you'll probably have to soak the groats overnight in water and then cook them over high heat for a few minutes (for best results, follow the recipe on your specific buckwheat package).
You can also use buckwheat flour instead of regular flour. Just note that the proportions of the recipe will need to be adjusted, since due to the high fiber content, buckwheat can make baking rougher or drier. To get the right consistency, follow the recipe that specifically uses buckwheat flour.
Buckwheat is not just a breakfast product. Traditional soba noodles, common in Japanese cuisine and served in soups or salads, are usually made from buckwheat flour. Buckwheat can also be added to soups and casseroles.
