Buckwheat: 7 useful properties, cooking secrets
Buckwheat is a valuable cereal obtained from cereal buckwheat. Nutritious buckwheat seeds do not contain gluten, which is radically different from wheat.
The cereal contains all essential amino acids that provide a high biological value of the protein.
The introduction of buckwheat into the dietary food can significantly lower cholesterol levels, stabilize blood pressure in people with hypertension, and improve digestive function.
Composition and calorie content
Balanced protein. Assessment of the composition of boiled buckwheat showed that it contains 3.4% protein. Almost ideal proportions of amino acids give the product a special value. Buckwheat contains a lot of lysine and arginine, however, their absorption is not high enough. This is due to the presence of tannins and antinutrients – protease inhibitors.
Cellulose. One serving of boiled buckwheat contains 6 grams of dietary fiber. Thanks to the fiber, the food lump passes smoothly along the digestive tract. Adequate dietary fiber keeps you feeling full for a long time, which is very helpful in the fight against excess weight.
Antioxidants Buckwheat is rich in antioxidant elements of plant origin. They have an exceptional effect on human health. Buckwheat holds the record for the content of antioxidants, unlike barley6, oats, rye, and wheat.
Valuable plant compounds are found in buckwheat:
- Rutin – The level of antioxidant polyphenol in buckwheat ranges from 1.9 to 2.5%. He is a preventive factor against cancer. Rutin eliminates the symptoms of inflammation, normalizes blood pressure and blood lipid profile, strengthens the vascular wall.
- Quercetin is a plant-based flavonoid, a powerful antioxidant that has positive effects on overall health. The active action of the compound is aimed at preventing the development of cancer and cardiovascular pathologies.
- Vitexin is a valuable element, the effects of which are still being studied. Its positive effect on the body has already been proven. However, it has been found that excessive excess of vitexin can cause thyroid hypertrophy.
- D-chiro-inositol is a type of soluble carbohydrate that helps regulate blood glucose levels. This property is extremely valuable for patients struggling with diabetes mellitus. Buckwheat contains the largest amount of D-chiro-inositol.
The benefits of buckwheat
Of all the positive properties of buckwheat, 7 of the most valuable for humans can be distinguished:
- Normalization of cholesterol and blood pressure, which has a beneficial effect on the work of the heart.
- Strong antioxidant action that helps fight disease.
- Saturation of the body with easily digestible protein.
- Improves the functioning of the digestive system due to the high content of plant fibers.
- Controls glucose levels, which prevents the development of diabetes.
- Safe for people with gluten intolerance.
- Contains valuable minerals and vitamins.
Reduces blood sugar levels. Laboratory observations of rats with diabetes have shown that the use of buckwheat concentrate helps to reduce sugar levels. Blood tests recorded a 12-19% drop in glucose levels.
The property to influence glucose concentration is associated with the presence of D-chiro-inositol in buckwheat. A unique carbohydrate compound increases the sensitivity of cells to insulin, which is responsible for absorbing sugar from the bloodstream. In addition to the readily soluble D-chiro-inositol, buckwheat contains other elements that block or slow down the absorption of table sugar.
American scientists conducted an experiment in Iowa with the participation of 36 thousand women, who were divided into two groups. One group received up to 3 servings of whole grains daily, while the other received no more than 1 serving. Six years later, the results were published. It turned out that in the first group the risk of developing diabetes mellitus was observed by 21% lower than in the second.
An effect similar to insulin is exerted by inorganic substances – salts of selenium, vanadium, tungsten and molybdenum. More than the rest, the biological effect of vanadium has been studied to date. Preparations based on it are used in the complex therapy of type I diabetes mellitus. Treatment with vanadium allows you to significantly reduce the dose of insulin or completely abandon its administration. The content of vanadium in buckwheat is four times the daily requirement.
A lot of magnesium is found in buckwheat grains. It is a special mineral that binds over 300 enzymes that affect glucose uptake. In addition, magnesium regulates the synthesis of its own insulin.
The “Journal of Agricultural and Food Chemistry” published the results of studies by Canadian scientists on the effect of buckwheat on the treatment of diabetes mellitus. A group of laboratory animals with artificially induced diabetes mellitus after receiving buckwheat seed extract after 2 hours showed a drop in blood glucose by 19%. This effect was not observed in the placebo group.
Healthy heart. Buckwheat grains contain rutin, magnesium, copper, protein compounds and fiber – useful components that support the normal functioning of the heart.
If we compare all cereals, then it is buckwheat that holds the record for the content of routine. The active substance is able to prevent the formation of blood clots, eliminate the symptoms of inflammation, and lower blood pressure. All of these mechanisms help to minimize the likelihood of developing cardiac and vascular pathologies.
The high concentration of plant fiber in whole grains prevents cardiovascular problems. A description of 7 scientific studies involving more than 150 thousand people showed that a sufficiently high fiber intake by 27% reduces the likelihood of changes in the functioning of the cardiovascular system.
Reduces bad cholesterol. Periodic consumption of buckwheat helps to normalize the lipid profile in the blood. The predominance of “bad” cholesterol in the profile is one of the main risk factors for heart disease.
One experiment involved 850 Chinese people over the age of 21. The connection between the consumption of buckwheat and the improvement of the lipid profile was studied. The subjects showed a decrease in blood pressure, a drop in “bad” cholesterol (LDL), an increase in “good” cholesterol (HDL) . The secret of these processes is the participation of a special protein in the binding of cholesterol in the digestive organs. As a result, lipid components are not absorbed into the blood.
Protects against breast cancer. The antitumor effect of buckwheat has been studied with the participation of more than 51 thousand postmenopausal women. Over the course of 8 years and 4 months, there was a 34% decrease in the likelihood of breast cancer in those participants who ate a lot of fiber. In women with a different type of diet, this effect was not observed.
In the group of women using hormone replacement therapy, a decrease in the likelihood of breast cancer by up to 50% was observed in those who consumed a sufficient amount of fiber . The plant fibers contained in whole grains are the most protective of women against breast cancer.
Prevention of gallstone disease. Buckwheat contains high quality insoluble fiber. Thanks to it, the risk of the formation of gallstones is reduced. Once again, this effect was proved by American doctors. The results of a large-scale study were published in the American Journal of Gastroenterology. For 16 years, more than 69 thousand women were under the supervision of specialists. In the group where the subjects consumed fiber in sufficient quantities, a 13% decrease in the formation of calculi in the gallbladder and ducts was recorded. In women who ate a small amount of fiber-rich foods, this likelihood remained high.
A relationship has been established between the amount of plant fiber consumed and the level of risk of gallstones. An increase in fiber by 5 grams reduces risks by 10%.