What Is Buckwheat, What Does It Do? Benefits and Harm

Buckwheat It is a food called pseudo-grain. Despite its name, wheatIt has nothing to do with it and is therefore gluten-free.

Buckwheat, nuts, flour and noodles. It is popularly consumed as a healthy food in many countries due to its high content of minerals and various antioxidants. It has impressive health benefits, including improving blood sugar control.

The color of the grains is typically brown and their shape is irregular. Buckwheat grows in the northern hemisphere, mainly in Central and Eastern Europe, Russia, Kazakhstan and China.

Buckwheat Nutritional Value

BuckwheatContains protein, various minerals and antioxidants. Nutritional value of buckwheat higher than many other grains.

The table below provides information on the key nutrients found in this cereal.

Nutrition Facts: Buckwheat, raw - 100 grams

Buckwheatcontains all amino acids, so it can be considered a complete protein. It is also loaded with phytochemicals.

Researches, buckwheatIt contains 2-5 times more phenolic compounds than oats or barley. In addition, the bran and peels of this grain have 2-7 times more antioxidant activity than barley, oats and triticale.

Buckwheat Carbohydrate Value

Buckwheat It consists mostly of carbohydrates. Carbohydrate by weight, cooked buckwheat it makes up about 20% of its weight.

Carbohydrates are in the form of starch, which is the primary storage form of carbohydrates in plants. The glycemic index of buckwheat gains low to moderate value. In other words, it does not cause unhealthy and rapid spikes in blood sugar levels.

BuckwheatSome of the soluble carbohydrates, such as phagopyritol and D-chiro-inositol, help slow the rapid rise in blood sugar after meals.

Fiber content

Buckwheat it also contains a good amount of fiber, food components (mainly carbohydrates) that the body cannot digest. This is good for colon health.

By weight, the fiber makes up 2.7% of the boiled shell and consists mainly of cellulose and lignin. Fiber is concentrated in the shell and covers the shell. Shell, buckwheat It is a component of flour and adds a distinctive flavor.

Additionally, the bark is resistant to digestion and therefore categorized as fiber resistant starch includes. Resistant starch passes into the column and is then fermented by local bacteria. These beneficial bacteria, like butyrate short chain fatty acids It produces.

Butyrate and other short-chain fatty acids act as nutrients for cells lining the colon, improving colon health and reducing the risk of colon cancer.

Buckwheat Protein Ratio and Value

Buckwheat It contains a small amount of protein. Protein by weight, boiled buckwheat huskIt makes up 3.4% of.

Due to a balanced amino acid profile, protein in buckwheatIts nutritional value is very high. It is especially rich in lysine and arginine amino acids.

However, the digestibility of these proteins is relatively low due to protease inhibitors and anti-nutrients such as tannins.

In animals, wheat protein has been found to have a lowering effect on blood cholesterol, preventing gallstone formation and reducing the risk of colon cancer. Buckwheat gluten freeand therefore suitable for people sensitive to gluten.

Buckwheat Vitamin and Mineral Content

Buckwheat; It is rich in minerals compared to many cereals such as rice, wheat and corn. It is also rich in vitamins.

One of the two basic types tartaric buckwheat klasik buckwheatContains more nutrients than. Here are the most abundant minerals in this mock grain:

Manganese

Found in high amounts in whole grains manganeseEssential for healthy metabolism, growth, development and the body's antioxidant defense.

Virgin

What is missing in most people copper mineralis an essential trace element that, when eaten in small amounts, can have positive effects on heart health.

Magnesium

When taken in adequate amounts through the diet, this essential mineral can reduce the risk of various chronic diseases such as type 2 diabetes and heart disease.

Iron

A deficiency of this important mineral causes anemia, a condition characterized by reduced oxygen-carrying capacity of the blood.

Phosphorus

This mineral plays an important role in the growth and maintenance of body tissues.

Compared to other grains, cooked buckwheat huskThe minerals in it are particularly well absorbed. This is because, buckwheata common mineral absorption found in most grains phytic acid is relatively low in terms.

Other Plant Compounds

BuckwheatIt is rich in a variety of antioxidant plant compounds that are responsible for many health benefits. Harpcontains more antioxidants than other cereal grains such as oats, wheat, and rye.

However, tartaric buckwheat, classic buckwheatIt has a higher antioxidant content than. Some of the main plant compounds found in this grain are as follows:

Rutin

It, buckwheatThe main antioxidant found in it is polyphenol. Studies show that it can reduce inflammation and blood pressure, improve blood lipid profile, and reduce cancer risk.

Quercetin

Found in many plant foods quercetinis an antioxidant that can have beneficial health effects, including reducing the risk of cancer and heart disease.

Vitexin

Animal studies show that vitexin may have a number of health benefits. However, excessive consumption can cause enlarged thyroids.

d-chiro inositol

This is a unique type of soluble carbohydrate that lowers blood sugar and can be useful in treating diabetes. Buckwheatis the richest food source of this plant compound.

What Are the Benefits of Buckwheat?

Like any other whole grain of false grains, eating buckwheat also has many benefits. BuckwheatThe plant foods in it help in the treatment of diabetes, heart disease and cancer. Regular consumption of this nut can relieve constipation.

Provides blood sugar control

Over time, high sugar levels in the blood can cause various chronic diseases such as type 2 diabetes. Therefore, slowing blood sugar spikes after eating is important for maintaining good health.

As a good source of fiber, buckwheatThe glycemic index rises from low to medium, which means that the increase in blood sugar will be slower and more gradual after meals.

Indeed, human studies in diabetics buckwheat has shown that eating lowers blood sugar levels.

This is supported by a study on a diabetic rat, where buckwheat concentrate was found to lower blood sugar by 12-19%.

This effect is thought to be due to a unique soluble carbohydrate known as D-chiro-inositol. Studies show that D-chiro-inositol makes cells more sensitive to the hormone insulin, which causes them to absorb sugar in the blood.

In addition, buckwheatSome components of the sugar delay the digestion of table sugar. Generally, these properties are buckwheatIt is a healthy choice for diabetics or those looking to improve their blood sugar balance.

Improves heart health

Buckwheat It can improve heart health. Rutin contains many heart-healthy compounds such as magnesium, copper, fiber, and some proteins.

Between grains and pseudo-grains buckwheat It is the richest source of rutin, an antioxidant that may have beneficial health effects.

Routine can reduce the risk of heart disease by preventing blood clot formation, reducing inflammation, and lowering blood pressure.

BuckwheatIt has also been found to have beneficial effects on the composition of blood fats (blood lipid profile). A poor blood lipid profile is a well-known risk factor for heart disease.

In a study in 850 Chinese men and women, lower blood pressure, including low levels of high levels of LDL ("bad" cholesterol) and HDL ("good" cholesterol), and an improved blood lipid profile. buckwheat consumption There is a connection between.

This effect is believed to be caused by a type of protein in the digestive system that binds cholesterol and prevents its absorption into the bloodstream.

Therefore, regularly eating buckwheat It is beneficial for heart health.

May have anticancer properties

BuckwheatThe protein and amino acids in it can help prevent cancer.

Buckwheat proteinIt is rich in amino acids such as i, lysine and arginine. In a study done in China, these proteins - in combination with polyphenols - triggered cell death (apoptosis) in several mouse cell lines. It resisted the proliferation of cancer cells in the rat colon.

Tartaric buckwheat TBWSP31, a novel protein isolated from its extracts, can exhibit antiproliferative properties against human breast cancer cell lines. The cells showed physical changes typical of dying cancer cells.

Buckwheat huskIt has also been reported to have anticancer effects in studies conducted on mice. It is suggested that the shell may have anticancer activity against various cancer cell lines.

It can relieve constipation and IBD

Buckwheat proteins It also has a laxative effect. In rat studies, buckwheat protein extractof unwanted treatment of constipation It has been found to be a useful agent for

Buckwheatis a powerful anti-inflammatory agent. Fermented or not fermented can alleviate intestinal inflammation. 

Some anecdotal evidence, buckwheatsuggests that gas can cause gas in some people. If you experience any symptoms, stop using it and consult your doctor.

May help treat polycystic ovary syndrome (PCOS)

Buckwheatcontains a compound called D-chiro-inositol, which is an insulin intermediary. Polycystic ovary syndrome (PCOS) D-chiro-inositol deficiency has been found in people with

Researchers are trying to develop natural and synthetic variants of D-chiro-inositol to help manage PCOS.

Providing this carbohydrate through diet also had positive effects. Buckwheat seed bran It is the ideal choice in such cases.

What Are the Harms of Buckwheat?

In addition to causing allergic reactions in some people, buckwheat There are no known side effects when consumed in moderate amounts.

Buckwheat allergy

BuckwheatIf consumed frequently and in large quantities, a wheat allergy tends to develop. A phenomenon known as allergic cross-reactivity is more common in people who are allergic to latex or rice.

Symptoms can include skin rash, swelling, digestive upset, and in the worst case scenario, a severe allergic shock.

How to Cook Buckwheat?

Buckwheat Meal

Materials

• Groats: 1 cup, fried (If you don't find any previously fried groats, you can fry them in a dry pan over medium heat for about 4-5 minutes or until golden brown.)
• 1 + ¾ glass of water
• 1-2 tablespoons unsalted butter
• ½ teaspoon of salt

How is it done?

Rinse the buckwheat and drain well.

In a medium saucepan, add buckwheat groats, water, butter and salt and bring to the boil.

- Cover the pan with a tight fitting lid and reduce the heat.

Cook on low heat for 18-20 minutes.

- If necessary, add an extra tablespoon of butter.

- You can consume it by adding it to dishes such as vegetable dishes.

As a result;

Buckwheatis a pseudo-grain type. It is gluten-free, especially rutin, rich in minerals and various plant compounds, a good source of fiber.

Eating buckwheatIt has several health benefits such as blood sugar control and heart health.