Buckwheat: Nutritional value and Health Benefits

Buckwheat is a pseudocereal as it shares many similar properties to cereals but does not come from grass as most other cereals do.

Buckwheat is a highly nutritious whole grain that many people consider to be a superfood. Among its health benefits, buckwheat may improve heart health, promote weight loss, and help manage diabetes.

Buckwheat is a good source of fibers, protein, and energy. Buckwheat does not contain gluten, so for people with celiac disease or gluten intolerances, buckwheat and buckwheat flour are excellent dietary alternatives.

Nutrition:

Buckwheat is a good source of protein, fiber, and healthful complex carbohydrates.

168 grams of roasted, cooked buckwheat groats contains following nutrients:

• 5.68 g of protein
• 1.04 g of fat
• 33.5 g of carbohydrates
• 4.5 g of fiber
• 148 mg of potassium
• 118 mg of phosphorus
• 86 mg of magnesium
• 12 mg of calcium
• 1.34 mg of iron

Buckwheat also contains vitamins including:

• Thiamin
• Riboflavin
• Niacin
• Folate
• Vitamin K
• Vitamin B-6

Health Benefits:

1. Boosting heart health: As buckwheat is good source of fiber it helps to improve blood cholesterol levels, dibetes, stroke and obesity.
2. Improving digestion: Fiber supports digesting food and other benefits such as encouraging weight loss and preventing cardiovascular disease.
3. Weight management: Buckwheat is high in protein. High-protein foods are essentials for weight management because they lead to greater satiety with fewer calories than other types of food.
4. Managing diabetes: Buckwheat is a source of complex carbohydrate. This form of carbohydrates can help people manage their blood glucose levels.

Writer: Nisha Thapa (Student, Bsc. Ag IAAS Paklihawa Campus)