Buckwheat Superfood: Why the Pseudo-Cereal is so Incredibly Healthy

The superfood buckwheat is rich in essential nutrients such as protein, fibre, vitamins and minerals. It is also gluten-free, has antioxidant properties and is good for the heart.

Buckwheat seeds and plant

The most important facts about buckwheat

  • Not a grain, but a pseudo-cereal: Buckwheat does not belong to the grass family and is therefore not a real grain. However, it is often referred to as a pseudo-cereal as it is used in a similar way to cereals and provides similar nutrients.
  • Buckwheat has its origins in Central and East Asia. It was originally cultivated in China and Mongolia and later spread to other parts of the world, including Europe and North America.
  • The seeds of buckwheat are rich in essential nutrients. They contain proteins, complex carbohydrates, fibre, vitamins (B vitamins, vitamin E) and minerals (magnesium, iron, zinc) and are therefore an absolute superfood.
  • Buckwheat is naturally gluten-free, which makes it a great alternative for people with coeliac disease or gluten intolerance.
  • Buckwheat contains the antioxidant rutin and can help to lower cholesterol levels. It can also be used in a variety of ways, e.g. as flour, groats or whole grains.
  • Buckwheat is very popular in organic farming and is a traditional dish in various countries. Pseudo-wheat is also celebrating its revival as a superfood.

Video Buckwheat the Gluten-Free Fruit Seed

Buckwheat: It contains these nutrients

๐Ÿ’ช Proteins: Buckwheat is an excellent plant-based source of protein. It contains all nine essential amino acids that the body cannot produce itself and therefore has to obtain from the diet.

๐Ÿ’ช Complex carbohydrates: Buckwheat provides complex carbohydrates, which are digested more slowly than simple carbohydrates. This minimises blood sugar fluctuations and promotes a steady flow of energy in the body.

๐Ÿ’ช Fibre: Buckwheat is rich in fibre, which aids digestion and is important for overall gut health. Fibre can also help to stabilise blood sugar levels and promote a long-lasting feeling of satiety.

๐Ÿ’ช Vitamins: Buckwheat contains various B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) and pyridoxine (B6). These vitamins are important for metabolism, energy production and the function of the nervous system. It also contains vitamin E, a powerful antioxidant.

๐Ÿ’ช Minerals: Buckwheat is rich in minerals such as magnesium, which is important for muscle function and energy metabolism, and iron, which is needed for oxygen transport in the body. Zinc is another mineral found in buckwheat and is important for the immune system and cell function.

Buckwheat plant

Buckwheat superhero: how it supports your body

Buckwheat specifically contains the flavonoid rutin, a powerful antioxidant. Antioxidants protect the body from harmful free radicals that can cause cell damage and are associated with various diseases.

Studies have also shown that buckwheat can help to lower blood cholesterol levels. High cholesterol levels are a risk factor for cardiovascular disease. By improving cholesterol levels, buckwheat can therefore support heart health.

Buckwheat can help regulate blood sugar levels, which can be beneficial for people with diabetes or insulin resistance. It has been shown to slow the rise in blood sugar after meals.

Due to its fibre content, buckwheat supports healthy digestion and can prevent constipation. The nutrients in buckwheat, particularly zinc and vitamin C, can help to strengthen the immune system and support the body’s defences. In addition, the anti-inflammatory properties of buckwheat can help to reduce inflammatory reactions in the body.

Buckwheat vs. Oatmeal

Buckwheat is naturally gluten-free and therefore a good choice for people with coeliac disease or gluten intolerance.

Oatmeal is an excellent source of soluble fibre, especially beta-glucans, which can lower cholesterol and support heart health. They have a lower protein content compared to buckwheat, but still a significant amount.

It’s hard to say which can be considered a “better superfood” as it depends on individual dietary needs and preferences.

If someone needs to eat gluten-free or is looking for an excellent plant-based protein source, buckwheat might be the better choice.

However, if the goal is to lower cholesterol and support heart health, oatmeal might be the preferred option.

Both foods are healthy and can be incorporated into a balanced diet to provide various nutrients and health benefits.

Buckwheat Nutrition Chart Vs other Whole Grains

Buckwheat Nutrition Chart Vs other Whole Grains

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Frequently asked questions about buckwheat

How healthy is buckwheat really?

Buckwheat seeds are rich in essential nutrients. They contain proteins, complex carbohydrates, fibre, vitamins (B vitamins, vitamin E) and minerals (magnesium, iron, zinc) and are therefore an absolute superfood.

Which is better, buckwheat or oatmeal?

It’s hard to say which can be considered “better” as it depends on individual dietary needs and preferences. Both foods are healthy and can be incorporated into a balanced diet to provide various nutrients and health benefits.

Is buckwheat gluten-free?

Buckwheat is naturally gluten-free, which makes it a great alternative for people with coeliac disease or gluten intolerance.

How can I eat buckwheat?

You can buy buckwheat as flakes, whole grains, groats, flour or as a processed product, such as soba noodles. Check the buckwheat for impurities before cooking and rinse the buckwheat thoroughly under cold running water. Buckwheat is ideal as a topping for salads, muesli, soups or simply as a snack on its own.

Cristina C. RD LDN

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