What is buckwheat?
Although there is the wheat word is there, but no way it is connected with wheat, it also
does not belong to the grass family, instead of its closely related to knotweed, rhubarb
sorrel, it's very old its pollen was found in Japanese dates as early as 4000BCE, and also
its crop is cultivated in the highest places in the world, like Tibet and Yunnan
Today Russia is the main producer of buckwheat, followed by China, US, Ukraine, France,
Kazakhstan
Seeds are in triangular shape almost resembles to beach nut, of course, its size only is
very tiny in comparison Today its a high demand crop and commercially cultivated
in America, Asia, Russia, India, China. and also in Europe In the Indian subcontinent,
Navarati festival in India, where food items made out of this buckwheat are consumed
Buckwheat is very rich in very rare phytochemicals some of very important are
-Rutin
-Tannin
-Catechin-7-O-glucoside
-Fagoprins
-Cotyledons
these all are bio-active molecules, they all provide some health benefits, and also at the
same times these are not much-studied molecules
let's see
So, buckwheat has?
Lets, see in general what it has as for as protein content is concerned
Nutrition values for 100-gram, 3,5-oz buckwheat
Energy.
Calories...... 343 kcal
Carbohydrates....... 71.5-gram
in these
Dietary Fiber......... 10-gram
Fat....... 3.4-gram
in these
Saturated................... 0.741-gram
Mono-unsaturated....... 1.04-gram
Poly-unsaturated..... 1.039-gram
in these
Omega-3.......... 0.078-gram
Omega-6...... 0.961-gram
Protein.................... 13.25-gram
Vitamins
Vitamin B1...thiamine 0.101-mg 9%DV
Vitamin B2....riboflavin 0.425-mg 35%DV
Vitamin B6.............. 0.21-mg 16%DV
Niacin ............ 7.02-mg 47%DV
Folate........... ........... 30-ug 8%DV
Pantothenic acid.................. 1.233-mg 25%DV
Minerals
Magnesium 231-mg......... 65%DV
Manganese 1.3-mg...... 62%DV
Copper...... 1.1-mg..... 55%DV
Zinc...... 2.4-mg.... 25%DV
Iron......... 2.2-mg.... 17%DV
Phosphorous........... 347-mg... 50%DV
Potassium 460-mg... 10%DV
Calcium...... 18-mg... 2%DV
Selenium...... 8.3ug...... 12%DV
So. as you can see, its very rich in proteins and at the same times very rich in minerals
that too it has selenium, and also very rich in vitamins, apart from all these important
ingredients its also very rich in very rare molecules, so overall its a very interesting plant
source now let's see if it had complete protein or not
What is the protein profile of buckwheat?
Serving size 1-cup, 170-gram
Histidine 525-mg
Isoleucine 846-mg
Leucine 1414-mg
Lysine 1142-mg
Methionine 292-mg
Cystine 389-mg
Threonine 860-mg
Valine 1153-mg
Phenylalanine 884-mg
Tyrosine 410-mg
Very uniqueness is that it has higher amounts of lysine, while most of the other plant proteins
are lower in lysine, so it means it can be combined with most of the other plant proteins
Does it have complete protein?
Yes, it has complete protein, and that too very good quality protein, its rich in lysine normally
most of the plant proteins are not rich in lysine, so that is its specialty, and because of this its
has more possibilities for combining with very wide varieties of combinations with another plant
proteins
Does it gluten-free?
Its 100% born as gluten-free, for those persons who are looking for some alternative for wheat
this buckwheat can be one of the best choices
Where it stands from the Glycemic Index point of view?
Glycemic index, is a marker for food that indicates that how much that food can raise
blood sugar levels, its very basic guidelines for diabetic patients, all foods are divided in
3-categories
-Low GI foods.............. .GI values less than 55
-Medium GI foods....... ..GI values between 55 and 69
-High GI foods......... GI values more than 70
just for an idea
Rice............. 78+-9
Potatos........ 78+-4
and
Buckwheat..... 54, low
and
Buchwheat honey... . .73
Buckwheat bread... ..67
Buckwheat noodles.. .59
Buckwheat bread
with wheat flour,50:50...... .46
Buckwheat cooked......... .45
just to have an idea
whole wheat bread............74
wheat flour bread.............75
white rice boiled...............83
Does buckwheat is good in diabetics?
As you have seen just we have given its GI value which is low means its very good for
diabetics, it can regulate and control blood sugar and we are recommending this very
strongly
What are other benefits of buckwheat apart from gluten-free?
Buckwheat is very healthy, it has a very balanced protein, apart from standard minerals,
vitamins, fats, carbohydrates, fiber, it has some very rare ingredients, some of them worth
1, RUTIN
It's a powerful antioxidant present in buckwheat, because of this buckwheat contributes to
in lowering risk from cancer
it lowers blood pressure
it lowers cholesterol
it reduces inflammation
2, QUERCETIN
Its the second powerful antioxidant, and its action is very similar to rutin apart from above
benefits it also lowers risk for heart problems
3, VITEXIN
It's an apigenin flavone glucoside, apart from buckwheat it also occurs in passionflower, its
the quiet rare molecule, its pharmacological effects are,(5)
as antioxidants
as anti-cancer
as anti-inflammatory
as anti-hyperalgesic
as neuroprotective
4, D-chiro-INOSITOL
Buckwheat is quite rich in this very rare molecule, because of this molecule, buckwheat
can reduce blood sugar and helpful in managing diabetics
Is there is any problem with buckwheat?
Buckwheat is very safe as a food source, there are no problems reported as such
a very few and rare cases are reported where it shows allergic and also cases
of thyroid enlargement but these cases are very few
Is buckwheat is a good choice for a gluten-free diet?
So buckwheat can be a very smart choice as an alternative to wheat, its rich in protein
it's very healthy, and at the same time diabetics friendly.
Where buckwheat stands in the Plant Sources of Proteins
If you are looking for a very reliable wheat replacement thot too very healthy and protein
rich you must include buckwheat in your gluten-free diet, the major factor in its favor
is that its highly diabetic-friendly, those who do not have any sugar problem they can
also take it along with rice, which makes a complete staple food. For vegetarians and vegan
this can work as the best lifeline, and we very strongly recommend this to anyone and everyone
for very good health
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