print Print this page

Buckwheat

In season all year

Food Description:

Buckwheat is described as a grain but is in fact a seed from a fruit related to rhubarb. It is gluten free and therefore a wonderful alternative for people suffering from wheat intolerance and coeliac disease. It has been eaten for hundreds of years in the Far East.
Like so many other grains, buckwheat is available in various forms: Whole buckwheat, often referred to as groats can be used in cereals, buckwheat flour is used in a variety of baked products, including pancakes, breads and muffins, and the flour is also used to make Japanese soba (noodles). Buckwheat is thought to raise the body temperature and is therefore a good grain to eat in winter. The flour is a grey/brown colour.
Buckwheat is an excellent source of bioflavenoids; phytochemicals that act as powerful antioxidants in defence of free radicals. As such they play a role in defending the body against the threat of infection. Flavenoids also protect the body against disease by prolonging the activity of the unstable nutrient vitamin C. Studies show that buckwheat can also help lower blood glucose levels, high cholesterol and, with it's high levels of tryptophan, promotes a good night's sleep.

General Information:

Category: Grain
To Buy: Buckwheat can be bought whole and used like rice. Roasted (also called kasha), buckwheat noodles (soba) and buckwheat flour can all be purchased from health food stores.
To Store: Store flour and grain in a cool, dark cupboard in an airtight container or in the fridge.
Tips and Tricks: If you do suffer from a gluten allergy check the ingredients in the soba as some are mixed with wheat flour. A serve is equivalent to 1 cup of cooked grain.

Nutrition (1 Cup):

Weight (grams): 178
Carbohydrates, g: 34.2
Fibre, g:
Fat (g): 1.1
Monosaturated Fat , g: 0.4
Iron, mg: Main function is synthesis of red blood cells, thus delivering oxygen around the body and maintaining all bodily functions. Contraindications: Excess accumulation may play a role in development of heart disease.
Magnesium: Involved in energy production and proper functioning of muscles and nerves, magnesium also promotes the absorption of other minerals and promotes blood vessel dilation and lowers the risk of blood clots.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Negligible
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Energy (kJ): 735
Low GI < 55: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; Low GI carbohydrtes release glucose is released slowly into the bloodstream and help to regulate energy levels and insulin production.
Protein (g): 6.1
Saturated Fat, g : 0.2
Niacin (B3):
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Phosphorus: Closely related to calcium, this mineral is an important component of bones and teeth and helps maintain the body's energy supply and pH levels.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Safe/negligible amount

Cooking:

Cooking Tips: Add three cups water to 1 cup buckwheat and cook for 30 minutes until tender. When cooking buckwheat noodles, boil in salted water for approx 5 minutes, checking regularly. Once cooked rinse in plenty of fresh, cold water to prevent them sticking together.

Benefits the Following Health Conditions:*

Anaemia
Diabetes
Insomnia
 Constipation
High Blood Cholesterol
Stress

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.



Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.

Facebook Twitter RSS