Green buckwheat consists of raw buckwheat seeds that have not been subjected to heat treatment, which helps preserve all their valuable nutrients.
Unlike the roasted buckwheat we are used to, green buckwheat has a more delicate flavor and a crunchy texture, making it an excellent addition to various dishes.
This superfood has become popular among people aiming for a healthy diet, as it contains numerous vitamins, minerals, and antioxidants.
It contains important B vitamins such as B1 (thiamine), B2 (riboflavin), and B6, which are essential for normal metabolism and maintaining the nervous system. Additionally, buckwheat is rich in vitamin E, which is a powerful antioxidant.
As for minerals, green buckwheat contains significant amounts of magnesium, iron, phosphorus, and zinc.
Magnesium helps regulate blood sugar levels and supports cardiovascular health. Iron, in turn, is necessary for hemoglobin formation and preventing anemia. Phosphorus plays an important role in bone and dental health.
Other nutrients:
- Protein: Green buckwheat contains about 13-15% protein, making it an excellent source of plant protein.
- Fiber: Its high fiber content (about 10 grams per 100 grams of product) contributes to improved digestion and helps maintain normal cholesterol levels.
- Antioxidants: Buckwheat contains rutin, which helps strengthen blood vessels and has anti-inflammatory properties.
Nutritional Value
Despite its popularity in healthy eating, green buckwheat is not an ideal product for a keto diet.
It contains about 343 calories per 100 grams, of which 13 g are protein, 3.4 g are fat, and 71 g are carbohydrates.
This makes it a high-carbohydrate product, which does not align with the principles of a keto diet, where the focus is on high fat and low carbohydrate content.
The glycemic index of green buckwheat is approximately 54, indicating a medium level of impact on blood sugar levels.
The glycemic load (GL) for a 100 g serving is 38, which is also high for those aiming to maintain ketosis.
If you still wish to include green buckwheat in your diet, limit the portion to 30 grams in its dry form.
Be sure to pair it with fat-rich foods, such as olive oil or avocado, to balance the macronutrients.
