Diet and Nutrition

Buckwheat: 10 Amazing Nutrition Facts and Health Benefits

Buckwheat: 10 Amazing Nutrition Facts and Health Benefits

Buckwheat has been in existence for several thousands of years and has been actively farmed and grown as a staple food item. With more people consuming buckwheat these days, it has become all important for everyone to understand the different health implications on consuming buckwheat regularly.

A cup of buckwheat contains manganese, copper, iron, and zinc, as well as various vitamins including niacin, which is effective in preventing strokes. Moreover, it is gluten-free, which is another plus since people who are sensitive to gluten can now safely consume buckwheat. Here are some of the various health benefits of buckwheat:

1) Improves cardiovascular health

Buckwheat manages to boost your cardiovascular health since it contains various flavonoids, which manage to reduce bad cholesterol while increasing good cholesterol levels in your body. Essentially, consuming buckwheat can help you reduce high cholesterol levels and prevents bad cholesterol from forming, thereby boosting your cardiovascular health.

Buckwheat also contains high amounts of vitamin C, as well as other antioxidants that further help lessen high cholesterol levels in the body. It also contains rutin, a citrus flavonoid, which is quite effective in lipid-lowering activities. In addition, these compounds prevent platelet aggregation, which further improve your overall cardiovascular health. 

Buckwheat is also rich in manganese, which enables efficient blood flow as well as a better nutrient absorption rate. By regularly consuming buckwheat, it should enable you to absorb nutrients more effectively from all food items that you may have consumed. Given the impact that it has on the blood flow and the fact that buckwheat is more proactive in regulating cholesterol levels, its regular consumption should definitely help improve your cardiovascular health and even prevent heart attacks.

2) Regulates blood sugar levels

Buckwheat contains D-chiro-inositol, which is quite effective in regulating blood sugar levels. This particular compound increases the body’s sensitivity to insulin, thereby resetting abnormal blood sugar levels to normal levels. Buckwheat contains various minerals, vitamins, and proteins along with a high percentage of dietary fiber.

Buckwheat with D-chiro-inositol enables your body to regulate blood sugar levels more efficiently. So if you are a diabetic or genetically predisposed to being one, then you may want to consider a regular diet of buckwheat since it can help boost and regulate your blood sugar levels.

Various studies have shown how D-chiro-inositol boosts cellular sensitivity to insulin, which may at times act as an insulin-mimetic. It is due to this fact why most dietitians and doctors recommend consuming buckwheat to all diabetics to enable them to bring back their blood sugar levels to normal. Buckwheat is also rich in magnesium, which helps in the production of enzymes that can also help regulate blood sugar levels.

3) Prevents gallstones

Buckwheat is a rich source of insoluble dietary fiber. Its seed packs in more dietary fiber per serving than any other. This dietary fiber enables to speed up the digestion, so that less bile is produced in the body. It also inhibits the formation of gallstones, which may occur in the case of delayed digestion. Since buckwheat encourages speedy digestion, the chances of you developing gallstones are next to a bare minimum.

Moreover, various studies have been conducted resulting in a 13 percent differential on the risk of developing gallstones on account of eating both soluble and insoluble fiber. For this reason, you may want to opt for buckwheat for a better digestion, to improve your nutrient absorption rate, and above all, to make sure that you do not develop gallstones at any point of time in the near future.

4) Registers high on the nutrient scale

Buckwheat may contain more nutrients and proteins than any vegetable or fruit according to a research study. It has been shown that buckwheat is highly rich in phytonutrients but was not researched in detail early on.

But now, it has been shown that the phytonutrients contained in buckwheat help prevent infections. Moreover, the antioxidants along with phenolics and other phytonutrients work actively to prevent inflammation by strongly inhibiting the growth of bacterial and fungal cells. That is why it is important that you opt for buckwheat as part of your daily diet as it can actively help you fight off infections and other health problems.

You can consult a dietitian at the earliest for more information on the nutrient makeup of buckwheat. These phytonutrients help regulate blood sugar levels, aid in the prevention of cancer and even prevent its spread to other parts of the body. These are the reasons why your doctor would even tell you to start consuming more buckwheat to get its beneficial health effects.

5) Protection against cancer

Buckwheat is loaded with phytonutrients and some of them happen to be plant ligands. These plant ligands are quite effective when it comes to inhibiting cancer and prevent it from spreading to other parts of the body. 

It is the enterolactone that actually inhibits the growth and spread of cancer cells. Given these health benefits, you definitely need to include buckwheat as part of your regular diet. You can cook buckwheat in several ways and even incorporate it into various dishes as well. Thus, try to consume foods that contain high phytonutrient levels such as buckwheat.

6) Helps women in menopausal stages

Women who are undergoing the menopausal stage often have to deal with increased blood pressure, rapid heartbeat, and overall weakened immune system, which is why buckwheat is often recommended for such women. Moreover, if you happen to be one of them, then you need to eat buckwheat at least six times each week to get its benefits.

Consuming buckwheat will improve your metabolism and cardiovascular health, especially your blood pressure levels. Moreover, with hormones raging through the systems of women going through the menopausal stage, buckwheat can help get their bodies back to normal naturally. In addition, with a diet rich in potassium and other minerals along with antioxidants and phytonutrients, you should be able to offset any of the effects of the menopausal stage.

7) Prevents heart attack

Since buckwheat is a rich source of dietary fiber along with plant ligands and other compounds, it can effectively help prevent heart attacks. One of the leading causes of cardiac-related fatalities all over the world happens to be high blood cholesterol levels. However, eating buckwheat on a regular basis should help your body eliminate the bad cholesterol from your system, thereby preventing sudden cardiac arrests.

Additionally, the same dietary fiber also prevents breast cancer in women. Given the high ratio of breast cancer patients in the world, it may be a good idea for women to make buckwheat a regular part of their diet to avoid developing breast cancer. 

8) Respiratory disorders

If you happen to suffer from respiratory disorders such as asthma, then you may want to opt for a diet that is rich in buckwheat and fish. Together, they make a perfect combination since they can help in the effective reduction and elimination of respiratory disorders like asthma.

While it is true that there are no conclusive studies to prove the efficacy of buckwheat in eliminating asthma and other respiratory disorders, it has nevertheless shown a marked tendency to alleviate most of the symptoms associated with respiratory conditions.

Therefore, if you are suffering from a respiratory disorder and general medication does not seem to be working, then try out a regular diet of buckwheat and fish instead.

9) Stroke prevention

As previously mentioned, buckwheat contains rutin, which is one of the components of vitamin C that helps strengthen the body’s tissues. One characteristic of rutin is its amazing anti-clotting mechanism, which efficiently breaks up blood clots.

Since half of mortality and morbidity rates in America are attributed to clot-related episodes such as stroke and heart attack, consuming buckwheat on a regular basis could help save the lives of many who are at risk of such conditions. 

10) Helps build strong and healthy bones

Aside from being rich in antioxidants, buckwheat also contains high amounts of selenium and zinc. These trace minerals are essential for a strong bone formation in the body. They help our damaged and weak bones to regrow as we get older. Moreover, selenium can help strengthen our fingernails and teeth.

Thus, make sure that you add buckwheat often in your dining table. By regularly consuming buckwheat, your health should definitely take a turn for the better. That is why it is important for you to start consuming buckwheat more often than before and take advantage of the health benefits that it significantly offers.

Make sure that you do consult a dietitian and learn about the various health benefits of this seed. While buckwheat happens to be more of a seed than an actual grain, the fact remains that it provides you with all the nutrients, proteins, and minerals than any other food item.

Buckwheat contains essential amino acids along with potassium, manganese, zinc, and copper. You can have buckwheat for breakfast, lunch, or dinner. Moreover, it is very easy to incorporate buckwheat into various dishes. Hence, there is no need for you to worry about not knowing how to cook it, for there are simple instructions on the same posted online.

How to cook buckwheat

Start by rinsing buckwheat groats with water. Next, simmer a 2:1 ratio of water and buckwheat (2 cups of water for every 1 cup of buckwheat) on the stovetop for approximately 20 minutes. If you notice that the groats appear soft and pulpy, try reducing the water. Some only use 1 ½ cup of water to 1 cup of buckwheat to avoid such situation from happening.

Sprouting buckwheat

Another method to improve buckwheat’s absorbability of nutrients is to sprout the groats. Sprouting buckwheat groats can help lessen the enzymes that can cause buckwheat indigestion to some people.

The following are the steps for buckwheat soaking and sprouting:

  1. For soaking, place dried groats with water in a big bowl ranging from 30 minutes to six hours. After soaking, drain the water and strain the groats. Let them air dry.
  2. While air drying, add 1-2 tablespoons of water to keep them slightly damp. Avoid covering the groats completely with water. Leave them for 2-3 days.
  3. Check if there are small sprouts after leaving them out for a few days. The sprouts can grow as long as 2 inches long. Carefully drain and rinse the sprouts and then store them in a container.
  4. You can keep the spouts for seven days in the refrigerator. However, you have to rinse them every single day to prevent the formation of bacteria and mold.

Key Takeaways

  • Buckwheat manages to boost your cardiovascular health.
  • Buckwheat contains various minerals, vitamins, and proteins along with a high percentage of dietary fiber.
  • Buckwheat contains D-chiro-inositol, which is quite effective in regulating blood sugar levels.