Just In
- 3 hrs ago These Common Habits Can Be Insidious, Can Hurt Any Partner And Ruin Any Relationship
- 6 hrs ago What Is Porcelain Doll Makeup Trend? 6 Tips To Achieve The Doll-like Glamour
- 8 hrs ago These Zodiac Signs Are Extremely Stubborn And Struggle When It Comes To Apologizing
- 10 hrs ago Daily Horoscope, 18 April 2024: Libra Will See Financial Success, Relationship With Spouse Will Improve
Don't Miss
- Technology Apple’s iPhone 17 Plus Could Sport a Smaller Display Compared to iPhone 15 Plus
- News What Will Be The Weather In Chennai & Tamil Nadu On Voting Day? Here's The Latest Update
- Finance These 7 Large Cap Mutual Funds Give Consistent Returns, Outperform Benchmarks; Do You Own Any?
- Movies Taarak Mehta Ka Ooltah Chashmah Fame Jennifer Mistry’s Sister Passes Away At 45; Check Death Reason
- Travel Telangana's Waterfall: A Serene Escape Into Nature's Marvels
- Sports IPL Moments: On This Day - KKR's Brendon McCullum and his Iconic 158 at the Chinnaswamy Stadium
- Education PSEB Class 10 Result 2024 Declared
- Automobiles The Rezvani Retro RR1 Is A Modified Porsche 911 Done Right
Buckwheat: Nutritional Health Benefits, Side Effects & Recipes
Buckwheat is a nutritious whole grain which possesses abundant health benefits such as promoting weight loss, improving heart health, and managing diabetes, etc.
Buckwheat belongs to a group of foods called pseudocereals - they are seeds that are consumed as cereal grains but do not belong to the grass family. Other examples of pseudocereals are amaranth and quinoa.
There are two types of buckwheat which are common buckwheat and Tartary buckwheat. Buckwheat has higher amount of antioxidants than other cereal grains like rye, wheat, oats, and barley [1] .
Nutritional Value Of Buckwheat
100 g of buckwheat contains 9.75 g water, 343 kcal energy and it also contains
- 13.25 g protein
- 3.40 g fat
- 71.50 g carbohydrate
- 10.0 g fibre
- 18 mg calcium
- 2.20 mg iron
- 231 mg magnesium
- 347 mg phosphorus
- 460 mg potassium
- 1 mg sodium
- 2.40 mg zinc
- 0.101 mg thiamine
- 0.425 mg riboflavin
- 7.020 mg niacin
- 0.210 mg vitamin B6
- 30 mcg folate
Health Benefits Of Buckwheat
1. Promotes heart health
A study shows that buckwheat has the potent ability to lower inflammation, bad cholesterol and triglycerides levels, thereby preventing cardiovascular diseases [2] . Buckwheat contains a phytonutrient called rutin, an important antioxidant required for keeping your heart healthy and lowering high blood pressure.
Health Benefits Of Buckwheat/Kuttu Flour
2. Helps in losing weight
Buckwheat is high in protein and fibre, which provides a feeling of fullness after a meal. This helps in preventing weight gain and increases satiety levels. Including buckwheat into your diet can help in managing weight effectively.
3. Improves digestion
Buckwheat
contains
a
good
amount
of
fibre,
which
aids
in
regulating
bowel
movements,
prevents
stomach
cancer
and
stomach
infection
and
helps
in
the
proper
functioning
of
the
digestive
tract.
A
study
published
in
the
International
Journal
of
Food
Microbiology
shows
that
consuming
fermented
buckwheat
can
aid
in
improving
the
body's
pH
level
[3]
.
4. Prevents diabetes
According to the American Diabetes Association, whole grain foods are a rich source of complex carbohydrates. Complex carbs get absorbed in the blood slowly which don't cause a spike in the blood sugar levels. A study showed that, the phytonutrient rutin present in buckwheat has protective effects in preserving insulin signalling and has the ability to fight insulin resistance [4] .
5. Lowers cancer risk
Buckwheat contain important plant compounds like quercetin and rutin, which has the ability to lower cancer risk and improve inflammation. These antioxidant plant compounds fight against free radical damage, which damages the DNA and leads to the formation of cancer cells.
6. Safe for people with gluten sensitivity
Buckwheat has no gluten which makes it safer to consume for people with celiac disease or gluten sensitivity. This can help in preventing digestive problems like constipation, diarrhoea, bloating and leaky gut syndrome.
Health Benefits Of Buckwheat Honey And How To Use It
Side Effects Of Buckwheat
Eating buckwheat in excess quantity makes you more likely to develop buckwheat allergy. The symptoms include swelling in the mouth, hives, and skin rashes [5] .
How To Consume Buckwheat
Use the following method to cook buckwheat from dried groats:
- First, rinse the buckwheat properly and then add water to it.
- Simmer it for 20 minutes till the seeds swell up.
- Once the buckwheat swells up, use it for cooking various kind of dishes.
To soak and sprout buckwheat, follow these steps:
- Soak the dried buckwheat for 30 minutes to 6 hours.
- Then wash and strain them.
- Add 1 to 2 tablespoons of water and leave them for 2-3 days.
- As sprouts start forming, you can start eating them.
Ways To Eat Buckwheat
- Make buckwheat porridge and have it for breakfast.
- Use buckwheat flour for making pancakes, muffins, and cakes.
- Add sprouted buckwheat into your salad.
- Stir-fry buckwheat and have it as a side-dish.
Buckwheat Recipes
1.
Buckwheat
dhokla
recipe
2.
Raw
banana
and
buckwheat
galettes
with
sesame
and
lemon
dip
recipe
- [1] Holasova, M., Fiedlerova, V., Smrcinova, H., Orsak, M., Lachman, J., & Vavreinova, S. (2002). Buckwheat—the source of antioxidant activity in functional foods.Food Research International,35(2-3), 207-211.
- [2] Li, L., Lietz, G., & Seal, C. (2018). Buckwheat and CVD Risk Markers: A Systematic Review and Meta-Analysis.Nutrients,10(5), 619.
- [3] Coman, M. M., Verdenelli, M. C., Cecchini, C., Silvi, S., Vasile, A., Bahrim, G. E., ... & Cresci, A. (2013). Effect of buckwheat flour and oat bran on growth and cell viability of the probiotic strains Lactobacillus rhamnosus IMC 501®, Lactobacillus paracasei IMC 502® and their combination SYNBIO®, in synbiotic fermented milk.International journal of food microbiology,167(2), 261-268.
- [4] Qiu, J., Liu, Y., Yue, Y., Qin, Y., & Li, Z. (2016). Dietary tartary buckwheat intake attenuates insulin resistance and improves lipid profiles in patients with type 2 diabetes: a randomized controlled trial.Nutrition Research,36(12), 1392-1401.
- [5] Heffler, E., Nebiolo, F., Asero, R., Guida, G., Badiu, I., Pizzimenti, S., ... & Rolla, G. (2011). Clinical manifestations, co‐sensitizations, and immunoblotting profiles of buckwheat‐allergic patients.Allergy,66(2), 264-270.
- healthDo You Keep A Clove Of Garlic Under Pillow? Not To Keep Vampires At Bay, There May Be Scientific Reasons
- healthGet Your Groove On: 5 Health Benefits Of Dancing To Afro Beats
- healthIndigenous Delicacies: 5 Rare Indian Wild Foods That Are So Healthy You Should Try It!
- healthHaving Chicken Soup At Home Can Cure These Health Issues
- healthBoost Your Health with Beetroot: Health Benefits And Ways To Add The Colourful Veggie In Your Diet
- healthHealth Benefits Of Garam Masala: From Digestion To Weight Loss, Proper Use Can Yield Many Benefits
- healthAyurvedic Wisdom: Panchamrit's Surprising Health Benefits
- healthUnveiling the Power of Turmeric Ghee: An Ancient Ayurvedic Secret!
- healthPlant-Based Diet And Nutrition: Your Key To A Stronger Immune System!
- healthExperience the Healing Power of Indian Herbal Teas!
- healthInternational Cat Day 2023: Did You Know That Cat Purring Can Benefit Your Health? Check Out How!
- healthHeart-Healthy Breakfast: Discover The Benefits Of Frozen Strawberries