Buckwheat is an amazing grain that has gained popularity in many cuisines around the world due to its unique nutritional properties and versatility in cooking.
Buckwheat not only has a pleasant nutty flavor, but it is also a true source of beneficial substances necessary for maintaining health.
Buckwheat is rich in protein, fiber, and important minerals such as magnesium, iron, and zinc.
From a vitamin standpoint, buckwheat is a good source of B vitamins, such as B1 (thiamine), B2 (riboflavin), and B6 (pyridoxine).
Particularly noteworthy is its high content of antioxidants, such as rutin, which helps improve blood circulation and strengthen blood vessels.
Unlike many other grains, buckwheat is gluten-free, making it safe for people with gluten sensitivity.
Incorporating buckwheat into the diet can help improve insulin sensitivity and reduce the risk of chronic diseases, such as type 2 diabetes and cardiovascular diseases.
Nutritional Value
There are approximately 343 calories in 100 grams of raw buckwheat.
It is an excellent source of protein, containing about 13.3 grams per 100 grams of product.
Buckwheat is rich in carbohydrates, which make up about 72 grams, of which 10 grams are fiber.
There is relatively little fat in buckwheat, only 3.4 grams.
Despite all its beneficial properties, buckwheat has a high glycemic index (GI) – around 54-60, which makes it not the most suitable product for a keto diet.
The glycemic load (GL) is also high (about 13), which can lead to an increase in blood sugar levels.
Therefore, if you are following a keto diet, it is recommended to limit the consumption of buckwheat or use it in small amounts: no more than 20 grams per day.
Nutrients and calories are indicated per 100 grams of dry product. After cooking, the weight of the dish increases by 2-2.5 times.
Interesting Facts About Buckwheat
It’s not a grain. Although buckwheat is often used as a grain crop, it is actually a seed of a plant belonging to the buckwheat family.
Origin. Buckwheat was originally cultivated in India and in modern-day China over 5000 years ago before spreading to other regions of the world.
Gluten-free diet. Buckwheat is gluten-free, making it an excellent choice for people with celiac disease or gluten sensitivity.
Source of protein. Buckwheat contains about 13% protein, making it a good source of plant protein, especially for vegetarians.
Use in folk medicine. In folk medicine, buckwheat has been used to treat various diseases, including cardiovascular diseases and diabetes.
Antioxidants. Buckwheat is rich in antioxidants, such as rutin, which help strengthen blood vessels and prevent inflammatory processes.
Cosmetology. Buckwheat extracts are sometimes used in cosmetic products due to their nourishing and strengthening properties for the skin.
Facts. In Japan, buckwheat is used to make soba, while in China, it is used to prepare various dishes, such as noodles.
Buckwheat as brain food. Buckwheat contains substances that help improve brain function and increase concentration.
