Don’t be tricked by its name! Buckwheat has nothing to do with wheat at all, because it’s not even a grass. This plant’s botanical name is Fagopyrum esculentum and it’s usually cultivated for its wholesome grain-like seeds and used as a cover crop.
Buckwheat can be a splendid side dish, used as a rice replacement or it can substitute every other grain that calls for in salads, casseroles and pilafs. You can also use buckwheat for porridge, making of pancakes and you can combine it with onions, mushrooms and other veggies for a light nutritious dinner. Generally, buckwheat has wide versatility in cooking.
This healthy food has a nutty and earthy flavor that would leave you satisfied. When you want organic raw wholegrain buckwheat groats in your kitchen cupboard, Bob’s Red Mill is one of the brands you can trust to supply you with what you’re paying for.
Buckwheat nutritional value:
Buckwheat is great for everybody and especially for those who’re trying to increase their daily dietary fiber and protein intake, as a serving of only 45g contains at least 6g protein and 5g fiber!
1 cup of buckwheat (170g) provides the human body with B complex vitamins such as : folate (51.0 mcg), niacin (11.9mg), pantothenic acid (2.1mg), thiamin (0.2mg), riboflavin (0.7mg) and vitamin B6 (0.4mg).
Most of buckwheat’s fat is heart healthy fat. The same serving of 170g has 1.8g monounsaturated fat, 1.8g polyunsaturated fat, 133mg Omega-3 fatty acids and 1634mg Omega-6 fatty acids.
Buckwheat is mineral-rich. 1 cup of it contains 30.6mg calcium, 14.1mcg selenium, 2.2mg manganese, 3.7mg iron, 1.9mg copper, 393mg magnesium, 4.1mg zinc, 590mg phosphorous and 782mg potassium.
Health benefits of Buckwheat:
Buckwheat has easily digestible high quality protein and buckwheat flour is being studied the recent years for potential use in foods to lower plasma cholesterol, cholesterol gallstones and body fat.
Like already mentioned, these wholesome seeds contain rutin, so they may be helpful if you have high blood pressure, varicose veins, hemorrhoids or internal bleeding and they can be used for stroke prevention.
Buckwheat groats are non-allergenic. Even more, the seed’s hulls are used for pillow stuffing for those allergic to feathers, pollen and dust.
Buckwheat has no gluten hence it’s suitable for people on gluten sensitive and grain-free diets, or those who suffer from Celiac disease.
The starch from buckwheat can be used as a fat substitute in processed foods to avoid a negative effect on our health.
Buckwheat grows faster than most other crops, so it doesn’t need pesticides or other chemicals for its development.
According to the latest Canadian researchers in the Journal of Agricultural and Food Chemistry, buckwheat may help manage diabetes. With a low glycemic index (54), it might aid in preserving proper blood sugar levels.
According to Paul Pitchford in “Healing with Whole Foods” (1993), “the properties of buckwheat are: Neutral thermal nature; sweet flavor; cleans and strengthens the intestines and improves appetite. Is effective for treating dysentery and chronic diarrhea.”
Buckwheat is effective in drawing out excessive water and fluid from swollen body areas. Mix hot water with buckwheat flour and stir until you have stiff dough which you can apply on affected areas. Tie in place with little cotton linen or a bandage and leave it like that for around 4 hours.
The phytonutrient called plant lignan is abundant in buckwheat. Plant lignans are converted in our intestines by friendly flora into mammalian lignans which includes the enterolactone one that shields from heart disease and hormone dependent cancers. In addition lignans promote a healthy prostate, so it helps prevent prostate cancer and prostate irritation.
Watch the video about Buckwheat by Nutrition by Natalie