Buckwheat: One Of Nature’s Superfoods!
Time and again nature reminds us just how good it is at creating nutritious and healthful food for humans to consume. Enter Buckwheat! Why so many of us reach for factory made junk is a mystery! Listen, we have at our disposable one of nature’s perfect plant food gems: Buckwheat!
Nature’s Superfood: The Nutrition And Health Benefits Of Buckwheat
What is Buckwheat?
Agriculturists refer to it as a “pseudo” cereal. The ‘Buckwheat’ name leads one to believe the buckwheat plant yields a grain. A grain would be the fruit of a grass plant with a hard exterior or hull. Buckwheat is not what you might think! It is actually a type of shrub-like plant native to the temperate regions of East Asia. The buckwheat plant is bright green, having broad heart-shape leaves and white flowers. Its seeds are what are harvested for use.
The plant tends to be short and broad, easily forming a notable level of ground coverage. Its cultivation in China dates back to 1000 AD.
Currently, buckwheat is cultivated worldwide with most of it growing in China, Japan, and North America. Over 14 species of the plant exist with two of them being cultivated species and the remaining thriving in the wild.
Buckwheat contains a rich nutritional profile of protein, minerals, and fiber.
• Its levels of copper, zinc, and manganese exceed the levels found in other cereal grains. The significant bio availability of copper, zinc, and potassium also makes buckwheat a desirable addition to any diet. Interestingly, buckwheat does not contain gluten so people with gluten sensitivities or intolerance may safely consume pure buckwheat flour, groats, and grits!
• The protein content of buckwheat exceeds that of oats, one of the best plant sources for protein. Its protein content includes all eight essential amino acids with a strong concentration of lysine at six percent of its nutritional profile.
• Buckwheat grains contain high quantities B-complex vitamins, especially riboflavin (vitamin B2) and niacin (vitamin B3).
• The seeds contain high levels of soluble and insoluble fiber, which with digestion and elimination.
• Gluten free so ideal for those with Celiac Disease or gluten sensitivity.
People derive many health benefits from adding buckwheat to their diet.
• It is beneficial for diabetics. The high fiber content slows the absorption of glucose in the bloodstream. This helps to maintain healthy blood sugar levels and possibly lowering A1C.
• Buckwheat supports the immune system. Copper, zinc and potassium are key minerals for establishing and maintaining a healthy immune system. Copper also supports the production of red blood cells.
• It helps heart health. The magnesium content of buckwheat assists with lowering blood pressure building balanced cholesterol levels.
• Buckwheat fights inflammation a precursor and symptom of many systemic diseases. The polyphenols, water-soluble plant pigments with antioxidant properties found in buckwheat combat inflammation and dysfunctional clotting in blood vessels.
Purchasing And Preparing
The seeds of the plant are harvested and processed in a variety of ways to make them available for various uses. First, the hull from the three-sided triangular shaped seeds is removed. Then they may be added to cereals, coarsely ground into grits, finely ground into flour or roasted to make kasha.
Preparation methods for buckwheat groats and kasha include: boiling, steaming and baking. The dishes serve the same role in meals as potatoes or rice. Buckwheat flour may also be added to sauces and gravies to give thicken them and give them additional color.
Other Uses For Buckwheat Include:
• Providing honey bees with nectar which they transform into a dark strongly flavored honey.
• Sometimes used as a component of livestock feed to be used in combination with corn, barley or oats.
• As a cover crop to prevent weeds before planting another crop.
• Can be used s a fertilizer crop to be plowed under to return nutrients and moisture to the soil prior to the next planting
Buckwheat is a versatile and nutritious plant. This gluten free and nutrient dense food grows quickly making it a plentiful food source. Some people may experience a skin rash when they eat buckwheat. Therefore, monitor yourself for sensitivity.
Buckwheat is widely available and lends itself to a variety of preparations. These uses include: use as breakfast cereal, porridge pancakes as well as grain salads, pilafs, Asian Soba noodles, snacks and in baked goods.
If you find the flavor of buckwheat a bit too heavy or bitter, try blending it with other grains.
This super food is a winner! Pick some up on your next grocery run and enjoy all of the benefits of Buckwheat!