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Read about the nutrition facts, health benefits, nutritional value and calories found in Buckwheat


Indian Recipes : Nutrition : Grains : Buckwheat Nutrition Facts

Not many people have heard about buckwheat actually being a fruit seed not a grain!  Even though it is widely used as a pseudo-cereal, buckwheat has no relation to wheat. It is a nutritious grain that provides high amounts of energy to consumer and was first cultivated in Southeast Asia, from where it spread to Europe, Central Asia and Tibet. The flowers of the buckwheat plant are pleasantly fragrant and attract bees for. The flowers are so aromatic that they are used for producing a special, strongly flavoured dark honey. The culinary uses of buckwheat are immense due to which it is processed to create noodles, an important part of Japanese and Korean cuisines. Besides this, it is also used for making a variety of other delicacies such as pancakes and porridges. Buckwheat comes as a great substitute for people who are sensitive to other cereal grains, without compromising on the essential nutrients required by the body. To learn more about the history, health benefits and storage tips of buckwheat, read on!

 

History

Buckwheat is believed to have been domesticated and cultivated in inland Southeast Asia, possibly around 6000BC. From there, it gradually spread to Central Asia and Tibet, extending to the Middle East and Europe. In China, buckwheat was first seen in the western Yunnan region and the oldest remains date back to 2600 BC. In Europe, buckwheat was documented in the Balkans by the Middle Neolithic Era (circa 4000 BC). Other evidences of its earliest cultivation come from the buckwheat pollen found in Japan in 4000 BC. Today, it is cultivated in Yunnan on the edge of the Tibetan Plateau, the world's highest elevated domestication of buckwheat. This was one of the earliest crops introduced by the Europeans to North America. Major producers of buckwheat are Russia and Poland, which currently forms a key ingredient in their traditional cuisines. Other commercial producers include China, United States, Canada and France.

 

Health Benefits of Kootu (Buckwheat)

 

  • Regular intake of buckwheat helps in reducing the risk of high cholesterol and high blood pressure. It is linked with lowering the low-density lipoprotein cholesterol (LDL) and increasing HDL (health-promoting cholesterol).

  • Buckwheat provides a rich supply of flavonoids, particularly rutin. These phytonutrients help in protecting against diseases by combining with vitamin C and acting as antioxidants. The flavonoids help in maintaining blood flow, keeping the platelets away from clotting excessively and protecting the LDL cholesterol from free radical oxidation into potentially harmful cholesterol oxides.

  • The cereal grain is rich in magnesium, which helps in relaxing blood vessels and improving circulation and nutrient delivery. Buckwheat further helps in maintaining a healthy cardiovascular system.

  • Buckwheat is also known to contribute to controlling the blood sugar levels. Studies prove that these grains significantly lower glucose and insulin responses. It also has the property of satisfying hunger and is effective in preventing diabetes.

  • This grain contains high amounts of insoluble fiber, which is useful in avoiding gallstones in women. Furthermore, the fiber is highly effective against childhood asthma.

  • Buckwheat contains phytonutrient plant lignans, which are converted into mammalian lignans by the natural microorganisms in our intestines. One such lignin, enterolactone, is immensely helpful in protecting against breast cancer.

  • Regular intake of buckwheat is essential for postmenopausal women as it lowers the risk of high cholesterol, high blood pressure, breast cancer and other signs of cardiovascular disease.

  • Buckwheat contains plenty of vitamins with B-complex and is recommended to people suffering from liver disorders and illnesses.

  • This grain is rich in inosit, making it a well-balanced and low-calorie food. Buckwheat reduces fat accumulation and adjusts the body metabolism rate.

 

Nutritional Value & Calories In Buckwheat 

Amount: 100 g

Weight: 100 g

 
Nutrients
Amount
Basic Components
 
Proteins

13 g

Water

9.7 g

Ash

2.1 g

 
 
Calories
 

Total Calories

343

Calories From Carbohydrates

270

Calories From Fats

28

Calories From Proteins

45
 
 
Carbohydrates
 

Total Carbohydrates

72 g

Dietary Fiber

10 g

 
 
Fats & Fatty Acids
 

Total Fat

3.4 g

Saturated Fat

741 mg

Monounsaturated Fat

1 g

Polyunsaturated Fat

1 g

Omega-3 Fatty Acids

78 mg

Omega-6 Fatty Acids

0.96 g

 
 
Vitamins
 
Thiamin

101 mcg

Riboflavin

425 mcg

Niacin

7 mg

Vitamin B6

210 mcg

Folate

30 mcg

Pantothenic Acid

1.2 mg

 
 
Minerals
 
Calcium

18 mg

Iron

2.2 mg

Magnesium

231 mg

Phosphorus

347 mg

Potassium

460 mg

Sodium

1 mg

Zinc

2.4 mg

Copper

1.1 mg

Manganese

1.3 mg

Selenium

8.3 mcg

 

How many calories in buckwheat (per 100 gm)

Buckwheat has about 343 calories per 100 gm of weight.

 

How to Buy Buckwheat

  • Buckwheat is sold as groats, grits and flour. Groats are pale kernels with a hard and inedible outer shell that can be purchased whole or cracked into coarse, medium or fine grinds.

  • While buying buckwheat in bulk, make sure that the bins containing the grain is covered and the product looks fresh. Avoid buckwheat that shows any sign of moisture.

 

Buckwheat Storage Tips

  • Always store buckwheat in a tightly sealed container in a cool, dry and dark place.

  • Buckwheat flour should always be stored in the refrigerator. However, other types can survive at room temperature in warm climates.

  • When stored properly, buckwheat can be stored for up to one year while the flour can remain fresh for several months.





More About Buckwheat
Quantity: 100 grams
Calories: 343 Calories in 100 grams
Bio-Logical name: Fagopyrum esculentum
Buckwheat in other languages:
Hindi Kootu
Tamil Kotu
Malayalam Kootu
Telugu Kuttu
Marathi Kuttu
Gujarati Kutti-no Daro
Bengali Titaphapur
Punjabi Kootu
Urdu Kootu



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