Buckwheat

Buckwheat is a seed from a plant similar to rhubarb.  It is not a grass or related to wheat (despite the name). It’s most common wild relative is in China. Common buckwheat was domesticated and first cultivated in inland Southeast Asia, possibly around 6000 BC; from there spread to Central Asia and Tibet, and then to the Middle East and Europe.  It has been grown in Europe for thousands of years.

Nutrition

Nutritional value

Per 100gm

Energy is 343 kcal

Carbohydrates      71.5gm

Fiber                       10 gm

Fat                           3.4gm

Protein                   13.2gm

Vitamins

Thiamin (B1)          .1mg

Riboflavin (B2)      0.4 mg

Niacin (B3)             7 mg

Pantothenic acid (B5)1.2mg

Vitamin B6             .2 mg

Folate (B9)             30 ug

To sum up the above table we can say: Buckwheat should be thought of as if it was a carbohydrate. None of the carbohydrates are present as sugars. Buckwheat is also a rich source of protein, dietary fiber, four B vitamins and several dietary minerals, with content especially high in niacin, magnesium, manganese, phosphorus, copper and selenium. Buckwheat contains two flavonoids with significant health-promoting actions: rutin and quercetin. The protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine.

Buckwheat contains no gluten.

Buckwheat around the world

Buckwheat noodles have been eaten by people from Tibet and northern China for centuries, as wheat cannot be grown in the mountain regions.

In India buckwheat is commonly eaten as buckwheat flour. i.e. buckwheat pancakes or potato slices dipped in buckwheat flour and deep fried in oil.

In Japan, Korea or northern Italy buckwheat is often eaten as noodles (replacing wheat).

In Europe and western Asia porridge is made from roasted groats and is common. Groats are the hulled seeds. Groats is the most common form of eating buckwheat worldwide. The groats can be sprouted or eaten raw or cooked.

Buckwheat pancakes are eaten in various countries cooked via different recipes.  The pancakes have an earthy mush-room like taste.

In some counties the buckwheat flour is used in yeast rolls.

Buckwheat is also used as a thickener in soups, gravies and dressings.

Buckwheat is a good honey plant, producing a dark, strong  honey.

Cooking

Buckwheat flour can replace wheat flour or be used in combination with it. Make bread, muffins or pancakes. Remember it contains no gluten so make the necessary adaptations.

Cook the grouts to make a breakfast porridge.  Recipe : one cup of buckwheat added to two cups of liquid makes four cups of cooked buckwheat. To cook bring to the boil, then simmer for twenty minutes.

Add cooked buckwheat to soups or stews to give them a hardier flavor and deeper texture.

Cooked buckwheat groats can replace rice either hot or cold as in a salad.

Health Benefits of buckwheat

Many studies have shown eating whole grains, such as buckwheat, protects against CV disease, diabetes, asthma, obesity and some cancers. It is not just the fiber which is beneficial. Whole grains are also rich in minerals, antioxidants (vitamin E, tocotrieonols, selenium, phenolic acids, and phytic acid), lignans and other phytonutrients.

When you see buckwheat as an ingredient, on a product, it is invariable whole grain buckwheat.

Compounds in whole grains that have cholesterol-lowering effects include polyunsaturated fatty acids, oligosaccharides, plant sterols and stanols, and saponins.

Like soybeans, whole grains are good sources of phytoestrogens, plant compounds that may affect blood cholesterol levels, blood vessel elasticity, bone metabolism, and many other cellular metabolic processes.

Whole grains are rich sources of lignans that are converted by the human gut to enterolactone and enterodiole. In studies of Finnish men, blood levels of enterolactone have been found to have an inverse relation not just to cardiovascular-related death, but to all causes of death.

CV disease

In China studies have shown higher buckwheat intake related to lower serum cholesterol, lower LDL and higher ratio of HDL to total cholesterol.

Buckwheat is high in rutin. Rutin is a phytonutrients that protects against CV disease.

Buckwheat is also a good source of magnesium. This mineral relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure.

In the USA one study showed men who had a morning bowl of whole grain cereal had 29% lower risk of heart failure.  

Diabetes

Buckwheat compared to refined wheat significantly lowers blood glucose and has a better insulin responses. In the USA and Canada research has shown that eating whole grain buckwheat helps prevent asthma and helps in the management of asthma.

Gallstones

Buckwheat because it is high in insoluble fiber helps prevents gallstones. Insoluble fiber reduces secretion of bile acids, speeds intestinal transit time, increases insulin sensitivity and lowers triglycerides.

Cancer

Fiber from Whole Grains and Fruit Protective against Breast Cancer

A diet rich in fiber has been shown to prevent risk of breast cancer. Fiber supplied by whole grains offered the most protection. Fiber from fruit was also protective.

Whole Grains and Fish Highly Protective against Childhood Asthma

Increased consumption of whole grains and fish can reduce risk of childhood asthma.