Buckwheat belongs to a group of foods commonly called pseudo cereals. A pseudo cereal is one of any non-grasses that are used in much the same way as cereals (true cereals are grasses). Their seed can be grounded into flour and can also be used as cereals itself. Examples of pseudo cereals are amaranth, quinoa, and buckwheat.
Buckwheat is a powerhouse of nutrients. It is gluten free, so it is an excellent substitute for wheat, rye, barley and oats. It is thus considered suitable for those who are allergic to wheat and have celiac disease.
It has a high content of fiber and protein, and significant amounts of iron and magnesium. Besides, it contains all the eight essential amino acids and also packed with disease fighting phytonutrients.
Buckwheat is becoming very popular due to its high mineral and antioxidant content. The powerful antioxidants and flavonoids present in buckwheat prevent premature skin ageing. It is also effective at lowering blood cholesterol, suppressing gallstone formation, and reducing the risk of colon cancer
Buckwheat is rich in phytochemicals, including rutin, isoquercitrin, quercetin, catechin, myricetin and various anthocyanins and also a dietary source of enterolactone, niacin, zinc, copper, selenium, and manganese. Components of buckwheat have been found to have antioxidant, anticarcinogenic, antimutagenic, and antifungal properties.
Aids in Weight Loss
Whole grain buckwheat can be very helpful in weight loss. Buckwheat has fewer calories in comparison to wheat, or rice. It is free of saturated fat and cholesterol and rich in dietary fiber and protein. It can help in suppressing appetite, helps to keep you fuller for longer period and thus help in weight loss. (Also read –> Ways To Boost Your Metabolism For Effective Weight Loss)
Buckwheat is a good source of fiber, low in calories and has a low to medium Glycemic Index (GI). D-chiro-inositol is a compound that is deficient in type II diabetic patients. This compound is required for proper conduction of insulin for controlling and treating type II diabetes. Buckwheat also contains D-chiro-inositol, which can help to improve their blood sugar level. These properties make buckwheat a healthy choice for people with type II diabetes. (Also read –> Fenugreek Seeds For Diabetes)
Protection against Breast cancer
Studies has shown that eating a diet rich in fiber from whole grains such as buckwheat reduces the risk of breast cancer. Pre-menopausal women eating whole grain fiber are at a lower risk of developing breast cancer. The antioxidants, lignans are beneficial for women during or after their menopause. The plant lignans are converted into mammalian lignans in the intestines. One of these called enterolactone is believed to protect against breast cancer and other forms of cancer related to hormones. (Also read –> Breast Cancer – Superfoods That Prevent The Risk)
Keep Your Heart Healthy
Buckwheat may also help to keep your heart healthy. It has many heart-healthy compounds, such as rutin, magnesium, copper, fiber, and certain proteins. Buckwheat is the richest source of rutin, an antioxidant that have a number of health benefits. Rutin may protect you from the risk of developing heart disease by preventing the formation of blood clots and decreasing inflammation and blood pressure.
Buckwheat that also contains magnesium helps to lower blood pressure by relaxing the blood vessels. It is especially beneficial if you are suffering from high blood pressure.(Also read –> Magnesium Rich Foods For Better Health)
Buckwheat has also been found to improve your blood lipid profile. A poor profile is a well-known risk factor for heart disease. Buckwheat help to lower the bad ‘LDL’ cholesterol level and increase the levels of HDL (good) cholesterol. (Also read –> Can Sesame Seeds Help To Control Your Cholesterol Levels?)
May Prevent Osteoporosis
Buckwheat is rich in manganese and magnesium, which are beneficial for bone and dental health. It also facilitates the absorption of calcium in the body and prevents the development of osteoporosis and keeps your bones strong. Thus, buckwheat has a lot to contribute to a healthy bone structure. (Also read –> 16 Calcium Rich Foods For Vegans)
Good For Your Gut Health
Buckwheat contains a decent amount of fiber, which is good for colon health. Fiber is concentrated in the husk and the husk is kept in dark buckwheat flour, giving it a unique flavor. The husk contains resistant starch, which is resistant to digestion and is thus categorized as fiber. Resistant starch is fermented by gut bacteria in your colon. These beneficial bacteria produce short-chain fatty acids (SCFAs), such as butyrate. Butyrate and other SCFAs helps in improving gut health and decreasing your risk of colon cancer.(Also read –> Foods to keep your Gut Healthy in PCOS)
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