Buckwheat - benefits, harms and everything you need to know about this cereal

Buckwheat is not genetically modified. It contains dozens of useful microelements and vitamins; it does not belong to the category of cereals, but is much more nutritious than other cereals. Thanks to these and many other properties, buckwheat takes the first place in consumption in Russia, India, Japan, Israel and other countries. What is the use of buckwheat for our body and what will happen if we eat buckwheat porridge every day? You will find answers to these and other questions in our article.

Buckwheat composition, glycemic index, BJU ratio, nutritional value

Buckwheat contains saturated and unsaturated amino acids and acids, carbohydrates, fats, proteins, vitamins, poly- and monosaccharides, and minerals.

Vitamin and mineral composition of cereals:

• 55% starch;
• 0.6% saturated fatty acids;
• 2.3% fatty unsaturated amino acids
• 1.4 mono- and disaccharides.

The most useful for the body is buckwheat unground or whole buckwheat grains, peeled from the husk. The lighter its grains in the package, the richer its composition. In addition to unground, supermarkets sell buckwheat or chopped, that is, buckwheat grains, crushed into 2-3 parts. The next product in fraction is buckwheat flakes, and the final product of crushing is buckwheat flour. The champion in terms of useful qualities is green buckwheat. It is used in a sprouted form, added to salads from fresh vegetables. Green buckwheat is not used for cereals and soups.

When buying buckwheat kernel in a store, choose not steamed or fried, but simply peeled cereals.

Table of the content of vitamins and minerals as a percentage of the daily intake.

The table of vitamins and minerals can be downloaded here.

In addition to the minerals indicated in the table, a small amount of Greek contains molybdenum, chlorine, sulfur, silicon, boron, calcium. Buckwheat is a source of oxalic, malic and citric, folic acid, as well as lysine and arginine.

The high carbohydrate content (58.2 g) ensures fast food saturation. In terms of protein content (13 g), buckwheat is comparable to meat, but the former “wins” due to its low fat content (3.6 g).

The calorie content of kernel buckwheat is 308 kcal per 100 grams. Despite the high calorie content, all the substances that make up the cereal are completely absorbed by the body. The calorie content of buckwheat on water is three times lower - 103.3 kcal.

The glycemic index of buckwheat is 60. Buckwheat porridge, boiled in water, has a GI equal to 50.

What is better to cook with buckwheat?

The most popular way to eat buckwheat is porridge on the water. The washed grains are cooked over low heat until the grains are boiled and double in size, absorbing all the water. This buckwheat dish is twice as healthy as milk porridge. Buckwheat itself is a complex carbohydrate, which takes some time for the stomach to process. Milk processing requires more gastric enzymes. "Uniting" in one dish, they overload the stomach, but at the same time they give up few useful substances.

The optimal combination is kernel porridge and vegetables. Both components are rich in fiber and coarse fibers, which have a positive effect on intestinal peristalsis.

The healthiest way to consume buckwheat is sprouted green grains. They are not subjected to heat treatment, therefore they give the body a maximum of vitamins, minerals, micro- and macroelements. The sprouted grains have a pleasant taste with nutty notes.

The benefits of buckwheat

Buckwheat has a lot of useful qualities. It is suitable for children and adults of all ages. Due to the richness of nutrients and easy digestibility, buckwheat is considered a dietary product.

Useful properties of buckwheat:

1. Normalizes metabolic processes in the body.
2. Seals vascular membranes, prevents thrombosis, stagnant processes in the blood circulation.
3. It is used in the treatment of anemia (iron deficiency), stabilizes the amount of hemoglobin in the blood.
4. Supports the heart muscle, normalizes the central nervous system.
5. Stimulates the neurons of the brain, improves memory, visual acuity, increases the speed of thinking.
6. Stimulates metabolism.
7. Normalizes bowel function (the best prevention of diarrhea and constipation).
8. Removes toxins, cleanses the body.

In dietary nutrition

The high content of dietary fiber, carbohydrates, antioxidants and amino acids helps to cleanse the body and lose weight. For weight loss, rigid and non-rigid diets are practiced. A strict buckwheat diet for 14 days is based on boiled buckwheat, water and kefir. You need to drink 1 liter of kefir and 2 liters of water per day.

A gentle diet option: buckwheat, dried fruits, cottage cheese, fresh juices, honey, candied fruits. In parallel, you need to give up salt, flour, alcohol, sweets. Supplement this diet with fresh vegetables, herbs, fruits. Make sure your last meal is no later than 3.5 hours before bedtime.

General recommendations for following a buckwheat diet

The optimal time for a buckwheat diet is two weeks. For a mono diet (only one buckwheat + water) 3 days. Stop exercising while dieting. Try to be outdoors more.

For men

The specific value of buckwheat for the male body is the presence of folic acid. It has a beneficial effect on the functioning of the reproductive and urinary system, prevents the development of dysfunctions and diseases in this area.

Regular consumption of buckwheat improves sperm quality, increases motility and sperm count. For men who regularly go to the gym or do hard physical work, buckwheat is a source of energy and a means of muscle recovery.

For women

Regular consumption of buckwheat has a beneficial effect on the condition of the skin. The skin becomes smooth, without hyperpigmentation, shallow expression lines, flabbiness. Buckwheat eases eczema and dermatitis, relieves comedones and rashes. For medicinal purposes, buckwheat porridge is used not only for food, but also as face masks.

Folic acid contained in buckwheat helps to improve the functioning of the female reproductive system. It is especially useful in the first trimester of pregnancy, as it promotes the development of the fetal nervous system and its correct formation. Also during pregnancy, buckwheat helps to maintain the normal level of hemoglobin in the blood.

The benefits of buckwheat for the condition of hair and nails are also noted. The curls become softer and more obedient, and the nails are strengthened due to the large amount of macronutrients in this cereal.

The calorie content of boiled buckwheat and its beneficial properties have made it the number one product in baby food. This is one of the components of baby food, due to its high iron content and hypoallergenicity, as well as its compatibility with other types of products. Buckwheat forms the baby's immunity and has a positive effect on mental development.

Why is buckwheat harmful?

There are no specific contraindications to the use of buckwheat. The exception is individual intolerance to the product, manifested by a standard allergic reaction (itching, redness of the skin). This phenomenon is extremely rare, since buckwheat is considered a hypoallergenic product and is part of many therapeutic diets for children and adults.

As a permanent element of the diet, it can only harm pregnant women with chronic diseases of the urinary system and kidney failure. Buckwheat contains a lot of protein that affects kidney function. During gestation, they already have an increased load.

Moderate consumption of this product is not harmful, and overeating can cause bloating and stomach cramps.

Is it harmful to eat buckwheat every day?

The daily presence of buckwheat in the diet does not do any harm if supplemented with kefir, fresh vegetables and fruits and consumed in moderation. The calorie content of buckwheat per 100 grams is high enough to provide the optimal amount of energy throughout the day, even for those who have chosen a mono diet for themselves.

Thanks to the rich vitamin and mineral composition of this product, all the necessary nutrients enter the body. Nevertheless, nutritionists advise to rationally approach the buckwheat diet, alternate buckwheat porridge with other cereals and adhere to the principles of proper nutrition.

Are there cases when buckwheat is not allowed at all?

The only case when buckwheat is not worth eating is individual intolerance, when the protein contained in the cereal is not absorbed or is poorly absorbed. As a rule, intolerance manifests itself in childhood, so buckwheat as a complementary food for the baby is introduced carefully, one teaspoon per day. Buckwheat intolerance in a child is recognized by swelling of the lips and the appearance of a rash.

It is believed that buckwheat should not be consumed when:

• diseases of the gastrointestinal tract;
• hypotension;
• chronic diseases of the kidneys and excretory system;
• diabetes.

In fact, the prohibition applies only to overeating buckwheat, a constant stay in the diet of products based on buckwheat flour. With gastritis, gastric ulcer and duodenal ulcer, colitis and other diseases of the gastrointestinal tract, buckwheat is included in a therapeutic diet. It is used boiled in small quantities.

There are a number of contraindications to a strict buckwheat diet. It is not indicated for adolescents, as well as those who suffer from diseases of the stomach, intestines, cardiovascular system, have metabolic problems or suffer from diabetes. Such a diet is also prohibited during menopause in women.

Conclusion

The beneficial properties of buckwheat and its taste have turned this cereal into one of the main components of our diet, which is suitable for everyone without exception: children, pregnant women, men, and elderly people. To benefit from its use, eat the daily allowance of the product, supplementing it with fruits, vegetables, dairy, meat and fish products. Follow the rules of a healthy diet, and then buckwheat dishes will only bring you benefit and pleasure!

Watch the video: How I lost 14 lbs in 2 weeks - The Buckwheat Diet (November 2024).