Buckwheat: Health Benefits and Nutritional Facts
Buckwheat is a grain like seed that is filled with nutrients and absolutely free from gluten but contain enough protein to its content without living fiber as part of the whole content. In other words buckwheat contain a super rich protein and fiber content and this protein is gluten free, so it’s a meal for all without any doubt of negative reaction when consumed.
Why is Buckwheat healthy?
As mentioned earlier, buckwheat is a seed that looks like grains as a matter of fact many can’t really distinguish this nutrient packed seed from grains, it is a seed fruit and can be compared to sorrel. Apart from its nutritious seed its flowers are a point of attraction to bees because of its fragrance as a result of this, the bee tend to use them in the production of dark honey, that’s is flavored probably due to the action of the fragrance.
Before we go further into the text it’s essential to know some basic point of this pseudocereal, yes I know you are wondering already that I said earlier that it’s not a grain. Pseudocereals are special seed that does not have any formation like cereal grains, so it’s still very true to say buckwheat is a seed and not grain.
Buckwheat according to history as its root to be from Asia and this has been a seeds that have been consumed for years before it start to gain attention in European countries and America because of its nutritional content and the great benefit you can derive from the meal.
These seeds are irregular in shape and brown in color, when they are grown specifically for food they are of two types we have the:
- Common buckwheat scientifically called Fargopyrum esculentum
- Tartary buckwheat scientifically known as Fargopyrum tartaricum
And these varieties can be easily found in the northern part of the globe.
The Health Benefits of Buckwheat
Now, we will be looking at the essentials which the buckwheat gives our body and what impact they have on each system or organs and also why it is a good seed for consumption.
Buckwheat improves heart health
It improves heart health due to its action on cholesterol and blood pressure level, according to recent studies it is said that in the course of improving heart health, it really helps in lowering cholesterol level that are dangerous to the health and also reduces inflammation, so it reduces the LDL and increases our HDL (good cholesterol). There a phytonutrient present in this seed termed Rutin, this phytonutrient is an important part of the seed due to its antioxidant effect on cardiovascular health. The protein as well as the high fiber of buckwheat help to fight high blood pressure as well as high cholesterol level and giving maximum support to the circulatory system to perform at its peak.
Antioxidant Effect of Buckwheat
The nutritional content of buckwheat contains antioxidant as well as phenolic compounds that support our brains, our liver, the digestive system and help to combat cancer and heart disease.
The antioxidants can be found between the hull and seed of buckwheat, the polyphenolic nature of the antioxidant act as a means of medical assistance against oxidative stress. One of the functions of antioxidants is that they are responsible for proper cellular functioning thus, preventing unwanted challenges in the health of an individual like preventing cancerous formation, damaging of the DNA.
Buckwheat provides the Essential Amino Acid
The diet is a source of protein in the body and this protein are digestible in the sense that they must be ingested before the body can utilize them, they contain all the essential amino acid without leaving any particular one out of its content, as we all know these proteins are building blocks that are crucial in giving energy to the body, provides growth as well as muscle synthesis, the protein is in the range of 10-15 grams per 100 grams of every buckwheat which can’t be compared to many whole grains.
Buckwheat is also a vegetarian meal as it contains two particular protein which are lysine and arginine which are not readily available for your consumption and cannot be found in most whole grains, as a result of this, it should be included in your diet to balance the essential amino acid the body require to have a balance health status.
Ease of Digestion
Digestion is made easy without any negative effect due to its high fiber content. The meal contains about six grams per a cup of serving which fasten the process of digestion when consumed.
The oxidative stress which have been mentioned earlier can also be a result because of an unhealthy digestive tract because of this the meal protect the organs in the digestive part of the body from infection and symptoms that have negative effect on the body thus, keeping the system away from oxidative stress.
Buckwheat can also be fermented to make alcohol and for this reason, it may serve as a source of probiotics and provide or supply healthy bacteria that will balance the gut microflora which will as well provide nourishment to the digestive tract by balancing the acidity and the alkalinity of the body’s pH and stopping the formation of harmful bacteria.
Buckwheat Prevent Diabetes
Buckwheat has been shown to be low on glycemic index, the carbohydrate that the buckwheat contain are absorbed slowly into the bloodstream which provide great amount of energy, improving the blood sugar level which can result in fatigue, diabetes, inflammation as well as metabolic syndrome.
Without taking any medication, when buckwheat is consumed regularly it improves the insulin resistance and blood sugar level of diabetic patients the result can be seen in at least two months of sufficient consumption.
Adequate Vitamins and Minerals
Buckwheat contain a great amount of vitamins and minerals, when in a form of flour it contain great amount of vitamin B and a great deal of minerals like manganese, folate, zinc, magnesium, iron, and others. Magnesium alone have positive effect on digestion, boost the growth of muscle and also help the body to maintain a great momentum. The vitamin B and other minerals mentioned helps in proper circulation of the blood and are essential for neurotransmitters needed in the brain to fight depression, headaches and anxiety.
Buckwheat is a food for all
Are you contemplating about the wheat part of the name and you are thinking probably it contains gluten. No it doesn’t. Buckwheat is the meal for people with celiac disease or people who are sensitive to gluten, it does not contain gluten and it’s not contaminated either by gluten, it’s high point you recall that buckwheat is a seed and not a grain and will help to fight bloat or any other digestive disorder.
If you are thinking of an alternative to wheat, wheat berries barley and the likes then you should be sure to go for buckwheat as it can be used for many of what they function as and still contain no gluten to its content. For further assurance you can contact a medical expert for direction.
Nutritional facts of Buckwheat
Here we will be looking at the nutritional content of one cup of buckwheat groats, we will be looking at it in terms of calories, vitamins minerals, protein, fibers, and others.
- 13mg of Vitamin B6 (6% DV)
- 24mg of folate (6% DV)
- 6mg of niacin (8% DV)
- 34mg of iron (7% DV)
- 1 mg of zinc (7% DV)
- 100-118 of phosphorus (12% DV)
- 85mg of magnesium (21% DV)
- 85mg of manganese (34% DV)
- Contain about 110-115 calories
- It’s protein content is about 6 grams
- Just a gram of fat
- Fiber content is 5 grams
- It’s carbohydrate is about 33.50 grams
- About 1-1.5 grams of sugar
There are still some in-depth analysis concerning the nutritional makeup of the buckwheat aside from the above mentioned contents in terms of minerals, it contains calcium of about 12 grams, phosphorus of a little over 100 grams and potassium of about 150 grams to mention but few of these minerals.
It also contain more vitamins than mentioned earlier which are of great value to the body, some of the vitamins are chlorine, the vitamin B-series and so on, to get more on the contributions of these minerals and vitamin it’s better to see a medical expert to ascertain these facts and for you to be sure you are on the right path of health fitness.
Is Buckwheat gluten free?
Yes, Buckwheat is gluten free. The buckwheat meal or diet as earlier stated is an ancient meal that can be dated back centuries ago, this is a meal that was consumed when there is no proper attention on the medical part of our lives and has been seen to be of great benefits to the health status of a being am sure this is what prompt our ancient ancestors to continue to cultivate this seed so that it will not go extinct and will still provide great benefits to the next generation.
Buckwheat can be eaten at any time of the day and can be cooked in different way as you like it, in as much as it is not under cooked then you are sure to benefit from this great meal. It’s a meal that will provide the body system all its requirement and will make it to perform at its full potential. This can easily be seen from its essential amino acid especially it’s lysine and arginine content.
It’s essential that we adopt this magnificent meal into our food routine so that we can benefit a lot and can pass a great and healthy lifestyle to our offspring because of its modification on our gene. And we can also make this a must eat food for our children because of the many health challenges in the world today especially the diabetic aspect, this will serve as a meal that will curb unwanted disease in the future.
You can go to the grocery stores and purchase any type of buckwheat you required as many type can be found ranging from the seed itself to flour and also the groats. Whatever way you like your buckwheat to be.
For further details not provided in this text you can meet an expert to further explain this amazing meal to you.