While most people think of buckwheat as a whole grain, it’s actually a seed that is high in both protein and fiber. It supports heart and heart health and can help prevent diabetes and digestive disorders. In fact, buckwheat seeds, also called “groats,” are so packed with nutrients and antioxidants − like rutin, tannins and catechin −that they are often called “superfoods.”
Despite its recent rise to nutrition fame, buckwheat is actually an ancient grain with a long history. Today, buckwheat is a favorite amongst plant-based and gluten-free eaters alike since it provides a high source of amino acids, vitamins, minerals and antioxidants – all with relatively few calories and practically no fat. A major benefit of buckwheat compared to other grains is that it has a unique amino acid composition that give it special biological activities. These include cholesterol-lowering effects, anti-hypertensition effects and improving digestion by reliving constipation.
Buckwheat, which has the genus species name Fagopyrum esculentum, is usually found as raw “buckwheat groats” or in flour form. Both are highly nutritious staples to keep in your kitchen since there can be used in numerous ways. Some of the most popular ways to use buckwheat nutrition? Adding cooked groats to stews, soups or cold salads; replacing processed breakfast grains; and using buckwheat flour in muffins and breads, as well as to coat proteins.
Despite its name, buckwheat actually doesn’t contain any wheat or the protein gluten. Buckwheat is a member of the polygonaceae family of plants and completely unrelated to grains that do contain gluten, like wheat, barley or rye. For this reason, it’s used in many gluten-free baked items to add bulk and nutrients without causing allergens or digestive issues.
Buckwheat Nutrition Facts
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%)
Buckwheat Health Benefits:
Improves Heart Health By Lowering Cholesterol and Blood Pressure Levels
Findings from clinical studies suggest that buckwheat can help lower inflammation and unhealthy cholesterol levels while helping to prevent heart disease. Buckwheat nutrition intake is associated with lower serum total cholesterol levels, plus it decreases levels of LDL “bad cholesterol” while increasing HDL “good” cholesterol.
Rutin, a phytonutrient found in buckwheat, is an important antioxidant for cardiovascular health. This phytonutrient supports the circulatory system and helps fight blood pressure and high cholesterol, as does the high fiber content of buckwheat.
Contains Disease-Fighting Antioxidants
Buckwheat nutrition contains protective phenolic compounds and antioxidants that can help fight cancer or heart disease formation, in addition to supporting brain, liver and digestive health. Antioxidants including flavonoids like oligomeric proanthocyanidins are found within buckwheat’s hulls and seeds, plus they are present in ground buckwheat flour.
Buckwheat’s polyphenolic antioxidants act as therapeutic agents against free-radical damage, also called reactive oxygen species or “oxidative stress.” Antioxidants support cellular function by protecting DNA from damage and preventing inflammation or cancerous cell formation.
Provides Highly Digestible Protein
Buckwheat nutrition is a great source of plant-based protein and contains twelve amino acids — the “building blocks of protein” that support energy, growth and muscle synthesis. In fact, buckwheat has more protein than any form of rice, wheat, millet or corn. Buckwheat grains contains roughly 11-14 grams of protein for every 100 grams, which isn’t as high as quinoa or beans and legumes, but is higher than most whole grains.
If you’re a vegetarian or vegan, buckwheat is a great food to regularly include in your diet because it provides two types of essential amino acids — types you cannot make on your own and must get from the foods you eat. Buckwheat nutrition contains essential amino acids called lysine and arginine. What’s important about this? These specific amino acids aren’t found in many other common cereal or whole grains, so getting them from buckwheat ensures you cover the full range of essential proteins your body needs.
Research has proved that eating a diet rich in fiber from whole grains such as buckwheat reduces the risk of breast cancer. In fact, pre-menopausal women eating wholegrain fiber are at a lower risk of developing breast cancer. The antioxidant properties of buckwheat are often used as an antidote for x-ray irradiators. The antioxidants, lignans play an important role in estrogen reception and hence are beneficial for women during or after their menopause. The plant lignans are converted into mammalian lignans in the intestines. One of these called enterolactone is believed to protect against breast cancer and other forms of cancer related to hormones.
High Fiber Content Helps Improve Digestion
Buckwheat nutrition supplies about six grams of dietary fiber in every one cup serving, which helps to fill you up and hastens the transit of food through the digestive tract (important for regulating bowel movements). Buckwheat can even protect the digestive organs from cancer, infection and other negative symptoms by preventing oxidative stress within the digestive tract.
When researchers from the Department of Food and Nutrition at Bucheon University in Korea tested the effects of buckwheat in animal studies, they observed higher antioxidant activities in the liver, colon and rectum of animals consuming buckwheat. Protective glutathione peroxidase and glutathione S-transferase antioxidants were all found in the digestive systems of the animals receiving buckwheat.
When buckwheat is fermented to create alcoholic drinks or certain types of sourdough bread, it can also supply valuable probiotics that nourish the digestive tract by transporting healthy bacteria into the gut flora. Studies show that consuming fermented buckwheat products can improve the body’s pH level, or the balance between acidity and alkalinity that keeps harmful bacteria and disease from forming.
Can Help Prevent Diabetes
Compared to many other carbohydrates and whole grains, buckwheat is low on the glycemic index. The complex carbohydrates found in buckwheat nutrition are absorbed into the bloodstream slowly, which help you to feel full for longer and support sustainable energy. This helps fight imbalances in blood sugar levels that can lead to inflammation, fatigue and even diabetes or metabolic syndrome.
Studies found that when diabetic patients consumed buckwheat over a two-month period, they experienced improvements in blood sugar control and reduced insulin resistance without any form of medication.
Doesn’t Contain Gluten and Is Non-Allergenic
Buckwheat is very similar in taste, appearance, size and texture to barley but buckwheat nutrition has the advantage of containing zero gluten. Buckwheat is safe for anyone with celiac disease or a gluten sensitivity and can stand in place of gluten-containing grains like wheat, wheat berries, barley, rye and oats that are contaminated with gluten, spelt and kamut.
Remember, buckwheat isn’t even a grain, it’s actually a seed! Buckwheat and wheat are from completely different botanical families but can be used in many of the same ways. Avoiding gluten-containing grains and swapping in buckwheat instead can help prevent digestive disturbances like bloating, constipation, diarrhea and even leaky gut syndrome.
Buckwheat contains proteins of a very high quality which offers several health benefits. This protein in combination with amino acids helps in lowering cholesterol levels besides being a key factor in preventing diabetes and obesity. In addition, buckwheat proteins reduce hypertension by reducing the activity of angiotensin converting enzyme.
Supplies Important Vitamins and Minerals
Buckwheat groats and flours are a great source of energy-boosting B vitamins, plus minerals including manganese, magnesium, zinc, iron and folate. Buckwheat’s supply of magnesium can further help improve digestion, aid in muscle growth and recovery, and defend against stress’s negative impacts on the body. B vitamins, manganese, phosphorus and zinc all help with healthy circulation and blood vessel function, plus they’re needed for neurotransmitter signaling in the brain that fights depression, anxiety and headaches.
Buckwheat also contributes to mental health. It contains tryptophan which influences the mood in a positive manner, thus making happy and preventing depression
Prevents Gallstones
Being high in insoluble fiber, buckwheat can help in preventing gallstones. Insoluble fiber speeds up the movement of food through the intestines, increases insulin sensitivity but lowers the secretion of bile acids and blood sugar.
Buckwheat History and Interesting Facts
Buckwheat has been used for thousands of years in cuisines around the world, especially in Russia and parts of Asia. Buckwheat originated in North and Eastern regions Asia and has been grown since at least 1000 B.C. in China. Records show that it was first harvested in the high plains of southeastern China and the Himalayas and was a staple food of these cultures ever since. Although since this time rice and other cereal grains gradually replaced buckwheat as the major carbohydrate sources in many Eastern cultures, buckwheat continues to be important and is now experiencing a resurgence in popularity worldwide.
Today there are many types of buckwheat grown around the world, but most are harvested in North America. Currently, the most common buckwheat species is Fagopyrum esculentum Moench, which botanists refer to as just “buckwheat” or “sweet buckwheat.”
Buckwheat is actually a dicotyledon plant, which makes it similar to quinoa and some other pulses or beans, since it’s cultivated as an annual flowering herb. Quinoa and buckwheat are similar in that they both contain more starch but less fat than many other types of seeds — this is why they are usually handled in the same way as whole grains.
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