Buckwheat: benefits, harm and proper preparation of cereals


Buckwheat is a well-known and tasty cereal that is probably eaten in every home. At the same time, not all people know how buckwheat is useful, and whether it can harm.

Buckwheat composition

Buckwheat belongs to the Buckwheat family and is considered a valuable crop. It is used for cooking, honey and medicine. Buckwheat was brought from Greece and therefore was called Greek groats, and then the name was simplified and fixed as “buckwheat”. And its history is more than 4 thousand years old. She began to cultivate the mountainous regions of Nepal and India, from where she began her triumphant journey around the world. By the 20th century, buckwheat had become so popular that it was called the “queen of groats”.

Such respect is understandable. This cereal is just a storehouse of useful elements: 18 amino acids necessary for a person, B vitamins, including folic acid, vitamins E and PP, as well as calcium, iron, potassium, copper, iodine, phosphorus, zinc, fluorine, boron, cobalt and molybdenum.

Buckwheat grains are eaten in the form of whole or crushed cereals. More often in cooking, it is the processed kernel that is fried before sale. But there is also green buckwheat, which is the same dietary product, but less popular.

Buckwheat has a rich vitamin and mineral composition:

  • fixed oils,
  • flavonoids,
  • vitamins of group B, E, PP,
  • organic acids,
  • mono- and disaccharides,
  • iron,
  • potassium,
  • zinc,
  • phosphorus and so on.

In addition, in terms of amino acid content, buckwheat bypasses all other cereals, and complex carbohydrates in it are about 60%, due to which it satisfies hunger for a long time. Although there are a lot of calories in 100 g of buckwheat – 308 kcal, many supporters of dietary nutrition know that everything depends on the method and use of buckwheat, therefore they eat it in the morning on an empty stomach.

An interesting fact: if buckwheat is steamed, it will retain the calorie content of raw cereals, and after cooking the figure reaches 200 kcal.

It is recommended to buy unroasted buckwheat – it can be identified by a lighter yellowish tint. If you prefer fried cereals, then it is better to do it at home yourself, since after a long lying down, fried buckwheat loses its useful properties. This is easy to do – you need to heat the buckwheat in a pan and then cook it.

The benefits of green buckwheat

Probably everyone knows about ordinary buckwheat, but some have not even heard of green buckwheat. Moreover, it is not worse than ordinary buckwheat, and in some ways even better. For example, during frying, it does not lose some of its useful properties.

Green buckwheat grains contain a lot of vitamins, antioxidants, unsaturated fatty acids, which have a beneficial effect on the body:

  • lower the pressure
  • normalize the digestive tract,
  • improve immunity,
  • exclude surges in sugar,
  • prevent cell aging,
  • improve nails, skin and hair.
  • Eating green buckwheat in the morning can help you burn more calories.

Harm from buckwheat

Unfortunately, even with all its positive qualities, buckwheat is capable of harming the body. So, people who have increased blood clotting cannot eat buckwheat because of the high content of routine in it. It is worth considering that steeply cooked buckwheat porridge can lead to constipation and gas formation. So if you have a gastrointestinal disorder, consult your doctor first. In addition, it is undesirable for people with diabetes, varicose veins, renal failure and frequent migraines to eat porridge.

Remember, in the kindergarten we were fed with milk buckwheat porridge? So such a dish can lead to diarrhea and indigestion, because the body needs to develop different enzymes for foods.

The benefits of buckwheat porridge

The most valuable components in buckwheat are rutin and quartztin flavonoids. They have antioxidant properties, strengthen blood vessels and reduce their permeability. In addition, the substances are excellent prophylactic agents for heart disease.

If you include porridge in your diet, your hemoglobin content will normalize and the likelihood of developing anemia will be minimized. But that’s not all. If you eat buckwheat in the morning, on an empty stomach and not more than the norm, then it will have a positive effect on the state of the body:

  • will reduce the level of “bad” cholesterol,
  • stimulates food processes,
  • improve sleep
  • normalizes metabolism,
  • will normalize blood pressure,
  • will increase immunity,
  • eliminate chronic fatigue,
  • improve brain activity.

Buckwheat porridge is included in the diet with any diet, because due to the content of complex carbohydrates, the body is full for a long time and spends a lot of energy on digesting cereals.

By the way, if you eat porridge in the morning and drink it with kefir, the benefits from it will increase, and the harm will practically be reduced to zero. And do not forget that porridge contains a lot of proteins, thanks to which it will help burn fat, but will not affect muscle mass.

How to cook buckwheat porridge correctly

Many people often cook buckwheat, but not everyone knows how to do it correctly, although heat treatment depends on how useful the product will be.

Firstly, thoroughly rinse and sort out the cereals before cooking – there should be no impurities in the container, and the water should be as clean as possible. Secondly, as for the container, use only metal utensils without enamel coating. In addition, it should have thick walls and a tight-fitting lid. If you adhere to all the rules, buckwheat porridge will cook evenly.

How to cook porridge:

  • Rinse the cereal several times and pour it into a container. There should be twice as much water as cereals.
  • While the buckwheat is cooking, do not stir, remove the lid, or add water. Otherwise, the cereal will lose its taste.
  • Boil the buckwheat for 20 minutes. And when it boils, reduce the heat to medium.
  • Let the porridge run.
  • It is recommended to add seasonings, oil and salt to buckwheat porridge after cooking.
Buckwheat: benefits, harm and proper preparation of cereals
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