All you need to know about Buckwheat 

 

Buckwheat is a nutrient-dense pseudocereal. Read the blog to know about its numerous health benefits.  

Buckwheat belongs to the group of pseudocereal. Pseudocereals are a type of grains which do not grow on grasses but are used similarly like other cereals. Quinoa and amaranth are some of the common pseudocereals. 

In spite of its name, buckwheat is not correlated to wheat and thus is gluten-free. Therefore, it becomes the best alternative for people who are gluten intolerant or celiac disease. Celiac disease is an autoimmune condition that involves the intolerance for gluten.

Buckwheat’s culinary application is in making buckwheat tea, groats, flour and noodles. The groats are used as a substitute for rice and are the main ingredient in many European and Asian dishes. 

Buckwheat is gaining popularity because of its mineral and antioxidant properties. Two types of buckwheat-  common buckwheat (Fagopyrum esculentum) and Tartary buckwheat (Fagopyrum tartaricum) are the two types of buckwheat grown typically for eating purpose.  

Buckwheat has a considerably high nutritional value than many other grains. 

The nutritional composition of buckwheat

Calories: 343

Water: 10%

Protein: 13.3 grams

Carbs: 71.5 grams

Sugar: 0 grams

Fiber: 10 grams

Fat: 3.4 grams

Buckwheat also contains some vitamins like thiamin, riboflavin, folate, vitamin K, vitamin B-6 and niacin. 

Some of the health benefits of buckwheat are as follows:

1. Boosts heart health:

As buckwheat is a whole grain, it can benefit heart health due to the rich content of fiber and niacin.

Adding whole grains like buckwheat in diet can lower the risk of heart disease and lower blood pressure. 

As it has a good amount of fiber, buckwheat can improve blood cholesterol levels and protect against diabetes, stroke, heart disease and obesity. 

A study conducted on 850 Chinese adults showed results of lower blood pressure, improvement in blood lipid profile and lower levels of bad (LDL) cholesterol and higher levels of good (HDL) cholesterol. 

2. Helps in weight management:

For weight management, it is essential that a person prevents weight gain. Buckwheat helps in weight management as it gives the feeling of fullness and satiates hunger. Foods like buckwheat increase satiety in a person and decrease the intake of calories in the entire day.

According to research high-protein foods are helpful in weight management and increase the feeling of fullness. Therefore, buckwheat being high in protein is beneficial in weight management as it can control the intake of calories in a day. 

3. Aids digestion:

Fiber helps in digesting food and supports the food to move through the digestive tract. 

Buckwheat has insoluble fiber which works as a bulking agent and moves the stool more smoothly through the digestive tract and may relieve constipation.

4. Good for diabetics:

Buckwheat is a source of complex carbohydrates which is useful in managing blood glucose levels and is also a food with a low glycemic index (GI).

Complex carbohydrates take a longer time to break down and slow down the digestion, stabilising blood sugar levels. 

Buckwheat also has a rich amount of magnesium which lowers the risk of type 2 diabetes. D-chiro-inositol, a type of carbohydrate present in buckwheat, helps in diabetes management. 

A study conducted on rats with diabetes showed that giving buckwheat concentrate resulted in lowered blood sugar levels. This can be due to D-chiro-inositol makes cells sensitive to insulin. 

5. Benefits pregnant women:

Having a rich content of folate, buckwheat helps the body to produce new cells, specifically red blood cells. Having folate-rich food when planning to conceive and during pregnancy helps prevent severe congenital disabilities involving the baby’s brain. 

Side effects of buckwheat:

There are no side effects of buckwheat as such and is safe to consume in most cases. However, buckwheat can cause allergic reactions in people who have buckwheat allergies. The symptoms of allergic reactions include swelling in the mouth or hives. 

You make a variety of dishes from buckwheat like buckwheat dosa, porridge, khichdi, chilla and much more.