Contents
Buckwheat is a valuable cereal obtained from cereal buckwheat. Nutritious buckwheat seeds do not contain gluten, which is radically different from wheat.
The composition of cereals includes all the essential amino acids that provide a high biological value of the protein.
The introduction of buckwheat into the composition of the diet can significantly lower cholesterol levels, stabilize blood pressure in people suffering from hypertension, and also improve digestive function.
Composition and calorie content
Balanced protein. Evaluation 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. [1].
Cellulose. One serving of boiled buckwheat contains 6 grams of dietary fiber. Thanks to fiber, the food bolus passes smoothly through the digestive tract. A sufficient amount of dietary fiber for a long time provides a feeling of satiety, which is very helpful in the fight against excess weight.
Antioxidants. Buckwheat is saturated with antioxidant elements of plant origin. They have an exceptional effect on the state of human health. Buckwheat holds the record for antioxidant content, unlike barley6 oats, rye, and wheat.
The composition of dry buckwheat
The calorie content of dry buckwheat is 343 kcal per 100 g.
Calories 343 KKal
- Fats:
3,2 g
- Proteins:
10,8 g
- Carbohydrates:
70 g
- Water:
13,9 g
- Ash:
2,10 g
- Cellulose:
14,0 g
Vitamins (in 100 g): | Quantity | %RDN |
Vitamin E (alpha tocopherol) | 4,8 mg | 32% |
Vitamin B5 (pantothenic acid) | 1,23 mg | 24,7% |
Vitamin B7 (Biotin) | 10-11 μg | 21% |
Vitamin B3 (PP, nicotinic acid) | 3,9 mg | 19,5% |
Vitamin B4 (choline) | 54,2-90 mg | 14,4% |
Vitamin B2 (riboflavin) | 0,14-0,46 mg | 14,1% |
Vitamin B6 (pyridoxine) | 0,21-0,34 mg | 13,8% |
Vitamin B1 (thiamine) | 0,1-0,3 mg | 11,8% |
Minerals (in 100 g): | Quantity | %RDN |
Bor | 730 mcg | 1042,9% |
Vanadium | 170 mcg | 425% |
Silicon | 120 mg | 400% |
Manganese | 1760 mcg | 88% |
Rubidium | 52,5-89,1 μg | 70,8% |
Copper | 660 mcg | 66% |
Magnesium | 231-258 mg | 61,1% |
Hardware | 8,3 mg | 55,3% |
Molybdenum | 38,5 mcg | 55% |
Zirconium | 26,2 mcg | 52,4% |
Phosphorus | 334-355 mg | 43,8% |
* Strontium | 304 mcg | 38% |
Cobalt | 3,6 mcg | 36% |
Zinc | 2770 mcg | 23,1% |
Selenium | 14 mcg | 21,5% |
potassium | 325-460 mg | 15,7% |
Chrome | 6 mcg | 12% |
Titanium | 90 mcg | 10,6% |
Nickel | 10,1-20,2 μg | 10,3% |
Full chemical composition ➤
In the composition of buckwheat, valuable plant compounds were found:
Rutin – the level of antioxidant polyphenol in buckwheat is from 1,9 to 2,5%. It is a preventive factor in relation to oncological diseases. Rutin eliminates the symptoms of inflammation, normalizes blood pressure and blood lipid profile, strengthens the vascular wall.
quercetin – plant flavonoid, a powerful antioxidant that has a positive effect on overall health. The active action of the compound is aimed at preventing the development of cancer and cardiovascular pathologies.
Vitexin – a valuable element, the action of which is 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 hypertrophy of the thyroid gland.
D-chiro-inositol – one of the types of soluble carbohydrates that contribute to the regulation of blood glucose levels. This property is extremely valuable for patients struggling with diabetes. Buckwheat contains the largest amount of D-chiro-inositol.
Other important connections:
Phytosterols — 74,1 mg (134,7% of RDI)
Purine — 62 mg (49,7% of RDI)
Oxalic acid — 133 mg (33,3% of RDI)
How many calories, protein and carbohydrates are in boiled buckwheat in water?
The calorie content of buckwheat boiled in water is 92 kcal per 100 g.
Calories 92 KKal
- Fats:
0,6 g
- Proteins:
3,4 g
- Carbohydrates:
20 g
- Water:
75,6 g
- Ash:
0,4 g
- Cellulose:
2,7 g
The use 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.
Pronounced antioxidant action, which helps in the fight against diseases.
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 drop in glucose levels by 12-19% [2].
The ability to influence the concentration of glucose is associated with the presence of D-chiro-inositol in the composition of buckwheat. The unique carbohydrate compound increases the susceptibility of cells to insulin, which is responsible for the absorption of sugar from the bloodstream. In addition to the easily soluble D-chiro-inositol, buckwheat contains other elements that block or slow down the absorption of table sugar. [3].
American scientists conducted an experiment in Iowa with the participation of 36 women, who were divided into two groups. One group received up to 3 servings of whole grains daily, the other 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 was observed to be 21% lower than in the second.
An effect similar to insulin is provided by inorganic substances – salts of selenium, vanadium, tungsten and molybdenum. More than others, the biological effect of vanadium has been studied to date. Preparations based on it are used as part of the complex therapy of type I diabetes mellitus. Treatment with vanadium allows you to significantly reduce the dose of insulin or completely refuse to administer it. The content of vanadium in buckwheat is four times higher than the daily norm.
A lot of magnesium was found in buckwheat grains. This is a special mineral that has a binding effect on more than 300 enzymes that affect the absorption of glucose. In addition, magnesium regulates the synthesis of its own insulin.
The Journal of Agricultural and Food Chemistry published the results of a study by Canadian scientists on the effect of buckwheat on the treatment of diabetes. A group of laboratory animals with artificially induced diabetes mellitus after receiving an extract of buckwheat seeds after 2 hours showed a drop in blood glucose by 19%. No similar effect was observed in the placebo group. [4].
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 these mechanisms help to minimize the likelihood of developing cardiac and vascular pathologies. [5].
The high concentration of plant fibers in whole grains prevents cardiovascular problems. 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 contributes to the normalization of 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 of the experiments involved 850 Chinese over 21 years old. The relationship between buckwheat consumption and improved lipid profile has been studied. The subjects had a decrease in blood pressure, a drop in “bad” cholesterol (LDL), an increase in “good” cholesterol (HDL) [6]. The secret of these processes lies in 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.
Protect 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, a 34% reduction in the likelihood of breast cancer was recorded in those participants who consumed a sufficient amount 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 reduction in the likelihood of breast cancer by up to 50% was noted in those who consumed sufficient amounts of fiber. [7]. The plant fibers found in whole grains are the most protective for women against breast cancer.
Prevention of gallstone disease. Buckwheat contains high quality insoluble fiber. It reduces the risk of gallstone formation. 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 sufficient fiber, a decrease in the formation of calculi in the gallbladder and ducts by 13% was recorded. In women who consumed a small amount of products with fiber, this probability remained high. [8].
A relationship has been established between the amount of vegetable fiber consumed and the level of risk of gallstone formation. An increase in fiber by 5 grams reduces the risks by 10%.
[Video] What happens to the body if you eat buckwheat every day?