Today, in the era of new approaches to nutrition, cereals are suddenly looked at from the other side. They contain micronutrients, vitamins, a good source of fiber and a complex carbohydrate with a low glycemic index. But adherents of a healthy lifestyle refuse them because of the high content of phytates - anti-nutritional substances that remove important elements from the body, for example, iron.
“Low-carbohydrate nutrition is in trend, and one of its directions is the exclusion of most cereals from the diet,” says Ekaterina Yang, endocrinologist, preventive medicine doctor. - But buckwheat is a pseudo-grain, in fact, these are seeds. So it's more of a useful product. And if you choose the healthiest of all cereals, it is certainly buckwheat. It is nutritious and easy to prepare. But the key point is that, unlike other grains, buckwheat is non-corrosive to the intestines and is an excellent source of iron. That is why buckwheat is strongly recommended to be included in the diet for all anemic sufferers."
© R. Tsubin / gettyimages.com
A bit of history
Buckwheat was cultivated more than 5 thousand years ago. And many sources claim that the native land of the cereal is North India and Nepal, where it is called "black rice". And today, in many European countries, due to the similarity of seeds in shape to beech nuts, it has another name - "beech wheat".
When to eat and what to combine
“Buckwheat is equated with superfood, because after it the satiety occurs instantly,” comments surgeon Leonid Elkin, doctor of integral medicine and author of his own weight correction method. - The carbohydrates contained in buckwheat are slow, so their use does not provide for a rapid increase in blood sugar levels. And at the same time the feeling of satiety remains for a long time. Buckwheat contains many vitamins and minerals: B1, B2, B6, folic acid, calcium, magnesium, iron, potassium. The positive properties include the fact that this cereal lowers the level of cholesterol in the blood, cleanses the liver of toxins, ensures the proper functioning of the intestines, improves the process of hematopoiesis and, oddly enough, fights insomnia."
The best time for high-carb foods is lunchtime, when we need to raise our cortisol levels to stay active for the rest of the day. Ideally, buckwheat should be combined with protein products, preferably leaner - poultry, fish, seafood or lean lamb.
How to cook
“Any seed needs to be steamed if there is no time to cook,” explains Young. - Ideally, all cereals should be soaked, for example overnight. This helps to minimize phytic acid and antinutrients: porridge is healthier and easier to digest."
Green buckwheat
Unlike the usual brown buckwheat, green seeds are embryos peeled from dark membranous shells. The cereal has a green color, because it does not undergo heat treatment, which means that vital components are preserved in the embryo, which cannot be said about the usual brown buckwheat.
© R. Tsubin / gettyimages.com
Why germinate buckwheat
Germinated green buckwheat - and only it can be germinated - contains a huge amount of antioxidants. There are also concentrated many enzymes that give the plant strength for growth and have a positive effect on the human body. By adding such sprouts to a salad or green cocktail, you can increase the protective properties of your cells, lower cholesterol levels, normalize blood sugar, and remove heavy metal salts.
To germinate buckwheat, it is enough to place the pre-soaked cereal in a glass jar. Then close the container with a lid with holes, turn it upside down and place it at an angle in a bowl. According to Chinese studies, green buckwheat sprouts have the most useful properties on the third or fourth day. But there is also an easier option - to buy a germinator.
© Yulia Shaihudinova
Buckwheat tea
Buckwheat seed tea contains many vitamins and microelements - magnesium, iron, vitamins B1, B2, but it does not contain caffeine. The drink helps to normalize blood pressure, removes excess fluid, improves sleep, and also cleanses the body of accumulated toxins and toxins.
Do not confuse ordinary buckwheat with useful medicinal, which has a bright aroma and rich color. Nature's Own Factory was one of the first to introduce it to the Russian market. In the production, the company uses the seeds of Tatar buckwheat, which are pressed into granules and fried in such a way that all the beneficial properties are preserved.
© facebook.com/grechkatea
Buckwheat flour
Replacing ordinary white flour with buckwheat - a valuable source of protein, fiber and amino acids - you can not only endow dishes with useful properties, but also give baked goods a nutty taste and aroma. For followers of a gluten-free diet, this flour will allow to diversify the menu without giving up their favorite dishes.>