heart health, reduction in , aid in weight loss, prevention of certain cancers, management of diabetes, improved digestion and cholesterol levels, and stronger system. Its impressive range of proteins, minerals, and help in skin and health, elimination of gallstones, protection from asthma attacks, and relief from constipation and other conditions.is a very nutrient-rich, -free plant source for a wealth of benefits, including a boost in
What is Buckwheat?
Despite its name, buckwheat is actually not related to wheat, nor is it a . It is related to rhubarb, and the part that eat is actually a fruit seed that comes from the buckwheat plant, also commonly called the beech plant. It is called buckwheat because it is often used in the same way as wheat. However, buckwheat is gluten-free which is why it has risen to such importance in recent years, due to the increased awareness of gluten allergies and people with celiac .
Buckwheat belongs to the Polygonaceae family ofand was to have been cultivated in the Balkan region of Europe, slowly spreading to Southeast , and then gradually throughout the Asian over the past 8,000 years. There is another species variation of the plant that is found in the Himalayas.
Hulled food in Eastern Europe.The kernels are pale tan to dark brown in color and have a subtle flavor that becomes earthy and when roasted.are called groats, while the roasted variety is known as kasha and is a staple
Buckwheat has a high-quality fiber. The gluten-free grain also contains two powerful which act as antioxidants, , and quercetin. It is very rich in vitamins and such as riboflavin (B2), niacin (B3), copper, magnesium, phosphorus, zinc, and manganese.that delivers all of the eight essential acids, including , which is usually lacking in . While buckwheat is a , it is mostly used as a grain because it is low in and abundant in complex and
Health Benefits of Buckwheat
Some of the most well known and celebrated health benefits of buckwheat are explained below.
Prevents Heart Diseases
One of the most important qualities of buckwheat is its high levels of metabolism that is known to cause diseases like and disease. Rutin, one of the most important flavonoids found in buckwheat, lowers the amount of LDL (bad) in the blood, and keep from , which can lead to atherosclerosis, heart attack, and . Rutin also increases the level of HDL (good) cholesterol, which further reduces chances of disease., particularly flavonoids. These important compounds act as antioxidants within the , which seek out and eliminate dangerous free radicals, the chemical byproduct of
Aids in Weight Loss
Buckwheat has lesser calories compared to wheat or barley, is free of and cholesterol, and high in and protein. This is a powerful combination that helps in suppressing , regulating blood sugar, improving health, and building .
Reduces Risk of Cancer
Recent studies about primarily on the and metastasis of breast cancer in . A study showed that there was a 50% reduction in cancer frequency in women who regularly consumed the recommended amount of daily dietary fiber. There are also plant in buckwheat which are converted in our into lignans. Animal lignans are integral in the defense against breast cancer and other -based .fiber showed that it has powerful anti- effects,
The other major cancer benefit that buckwheat provides is for colon cancer. Fiber is known as one of the best ways to reduce your chances of getting cancer because fiber helps to keep your intestinal tract clean, free of free radicals, and generally at a level. A single cup of buckwheat has more than 20% of your daily fiber recommendation and has almost no calories.
Rich Source of Protein
Buckwheat is one of those valuable plant-based High-quality proteins are vital to many functions in the body, so food containing complete proteins not only replaces the need to eat red meat (priceless for and vegans) but also gets the benefits from those proteins faster. Some of the benefits that complete proteins have are their ability to help you lose by helping you feel full faster. They provide extra boosts and studies have shown that they increase ability. Finally, they help slow down the decrease in muscle and mass, called sarcopenia. Studies have shown complete proteins help people dramatically slow down the loss of and muscle mass, lending greater strength, , and endurance during physical activity.that contain high-quality , meaning that it has all eight essential amino acids, including lysine.
In terms of digestive aids, buckwheat is one of the best plants out there! Buckwheat has a high level of fiber, which adds bulk to your movements, helping to move them through the digestive tract, and stimulating motion, the muscle contraction of your . Fiber can reduce your chances of more serious issues, even colon, and cancer. It can also help to reduce irritable bowel (IBS) and diarrhea. Buckwheat’s large bulk versus actual caloric impact makes it a food where you don’t need to limit yourself in terms of amount. Not that you will need to worry, since buckwheat also acts as an appetite , and reduces your chances of .
Diabetics who are unfamiliar with buckwheat now have another tool in the complex and constant management of the disease. The high level of dietary fiber is certainly one of the reasons why it helps , because it significantly lowers the amount of blood , and does so very quickly as well, sometimes in as little as 1-2 hours. made from buckwheat was shown to have a stronger effect than regular wheat flour.
This blood presence of a compound called chiro- , found in buckwheat. Chiro-inositol mimics the appearance and chemical functionality of and makes you more sensitive to insulin presence. This has proven very beneficial for that with type 1 diabetes, and further research is being done on other types of . Furthermore, buckwheat, along with other types of whole grains are great sources of , which is an essential part of nearly 300 in the body, including those that affect the body’s use of glucose and insulin formation and release. High levels of magnesium have been associated with a reduced of type 2 diabetes, so buckwheat has both major types covered!-lowering effect from the
Boosts Immune System
Buckwheat has a long list of attributes, and its impact on the immune system is one of the most important! We have mentioned the importance of tocopherols, acid, selenium, and flavonoids, which are excellent at finding and eliminating free radicals. All these compounds are found in high levels in the extract of buckwheat seed, far higher than in other grains or comparable . They boost the of other antioxidants like vitamin C and protect the systems from free radicals, such as eliminating the presence of LDL cholesterol or binding with neural so free radicals are unable to.free radicals in an effort to protect the body from a variety of diseases, and buckwheat has antioxidant components such as
Reduces Risk of Gallstones
Buckwheat is rich in insoluble fiber, which also means that it greatly decreases the chances of developing. Insoluble fiber not only increases transit time of food through the digestive tract but also reduces the need for excess secretion of acids. When too much bile acid is created, the chances of developing gallstones is much higher, so a steady intake of insoluble fiber can protect your .
Prevents Asthma Attacks
The magnesium and protects from developing . Studies show that children who don’t high levels of grains or grain-like foods are much more likely to develop asthma because they are deficient in certain anti- , like vitamin E and magnesium.levels in buckwheat are both strong enough to say that buckwheat
Improves Bone Health
Buckwheat is rich in both of which are essential trace minerals that the body needs for strong , , and .and ,
Buckwheat is very high in iron content, and this is one of the key components in the formation of red blood cells. A in can lead to anemia, which is a condition characterized by , cognitive slowness, headaches, and even other, more serious side effects.
Buckwheat has all of the essential amino acids, including which acts as a precursor to the feel-good hormone . So, including tryptophan in your diet is very important to boost mood and mental clarity.,
The high rutin content in buckwheat acts as a natural effects of the . The rich blend of antioxidants and flavonoids also help in preventing signs of , like fine lines and . Magnesium found in buckwheat boosts blood and gives the skin a radiant glow.and protects the from the damaging
The whole-grain complex carbohydrate content in buckwheat is very helpful for hair vitamin A, B-complex , zinc, it is an amazing food for hair.. Rich in
Uses of Buckwheat
- Pillow stuffing: The hulls of buckwheat are commonly used for stuffing snoring, and encourage circulation. in certain Eastern countries. This is very helpful in preventing from other pillow stuffing like feathers (down). The pillows are also used to promote muscle , reduce
- Making medicines: Rutin is commonly extracted from the leaves of buckwheat and added to blood pressure because it acts as a that increases blood flow and, again, reduces the chances of various types of heart disease or stroke because blood does not clot as easily in freely flowing blood vessels and .
How to Buy, Store, and Eat Buckwheat?
Like all grains, buckwheat can be purchased at your local grocery store.
Keep buckwheat incontains, away from and . The flour is best kept . If stored correctly, buckwheat groats will stay good for up to a year, and the flour will have a life of several months.
Here are a few tips for serving this gluten-free grain:
- Mix buckwheat flour into whole wheat flour for , , and .
- Buckwheat is a delicious alternative to oatmeal as a and healthy way to start your day.
- It can add a rich flavor and texture to and .
- Cooked and cooled buckwheat can add a chicken, crunchy seeds, fresh , and scallions. dimension to a with chopped
- Buckwheat tea is a that is earthy and nutritious.
Word of Caution:
Since buckwheat is not a wildly common in some parts of the , it is possible that you have never encountered it before, and have an unknown allergy to it. Some people can also develop an allergy to buckwheat after prolonged exposure. Speak to your before adding any new foods to your diet. The reactions can be serious, ranging from a and some intestinal discomfort to anaphylactic and death. Just be careful, and stay healthy!