Buckwheat is one of the most popular foods in the human diet. This is not only a tasty and affordable cereal, but also a very healthy product. Buckwheat is rich in vitamins and minerals. Nutritionists and nutritionists recommend the inclusion of this porridge in the diet for those who want to get a slim figure. In addition, during the buckwheat cultivation process, farmers do not need to treat the crops with chemical insecticides and fertilize the soil. Buckwheat has a rich and unique composition of vitamins and minerals. It contains fiber, potassium, calcium, zinc, iron, phosphorus, copper, magnesium, folic acid, B vitamins and 18 other amino acids.
We turned to a specialist to find out what is the peculiarity of buckwheat, how to cook it properly and with what foods to eat, buckwheat is harmful and this cereal is so irreplaceable.
Maria Belysheva is a nutritionist, psychologist, dance and stretching coach, a specialist in Taoist practices, head of the “School of Beauty and Health” and creator of the course “Healthy Slimness”.
What important substances does buckwheat contain? What is it used for in the body?
First, buckwheat, like any cereal, is primarily a fiber, which is important for the quality of the intestines, which ensures the good absorption of trace elements and vitamins in the body from other products. In fact, thanks to buckwheat, the body is better cleansed. In this regard, buckwheat leads among other cereals as an antioxidant, promotes the detoxification process of the body.
Second, buckwheat is a source of vegetable protein. Compared to other cereals, not by much difference, but still more saturated with protein. As for the unique substances it contains, buckwheat contains a lot of routine and other trace elements that act in the body as antioxidants. Routine strengthens blood vessels, dilutes thick blood, promotes the absorption of vitamin C, calcium, iron, has a beneficial effect on the thyroid gland and the immune system. Contains amino acids – tryptophan, leucine, phenylalanine, lysine. Lysine, in particular, is involved in the synthesis of collagen. This affects the elasticity of the skin. It is believed that due to the B vitamins, magnesium, manganese and tryptophan, buckwheat improves the psycho-emotional state and normalizes sleep. Thanks to buckwheat, cholesterol is regulated: it reduces the amount of low-density cholesterol, which promotes blood clots, and increases the “good cholesterol”, from which steroid hormones are produced. Yes, buckwheat is a very useful product, but not the only useful one on our shelves.
How to cook buckwheat?
The brown buckwheat, which is sold in stores, has already been heat treated, it is fried. And in general, you can just fill it with water, even cold, even hot. It will swell, soften and you can eat it. So it is more a matter of taste. Of course, the less heat-treated the product, the more useful substances it retains. We also sell pleasant creamy-green buckwheat, which is raw and contains more trace elements. It can also be cooked without heat treatment, simply steamed overnight in hot water or boiled. The more heat treatment, the more buckwheat functions in the body as fiber, rather than as a source of useful vitamins and minerals.
What goes with buckwheat? Or is it better to be separate?
Buckwheat, like any cereal, goes well with everything. To enhance the effect of buckwheat, it is best to add any vegetables to it. The most classic are onions and carrots. They enhance the effect of buckwheat as a fiber, plus they are additional enzymes for the absorption of this buckwheat. But at the same time, buckwheat can be combined with protein. All these are cereals with meat, sauce, meatballs, eggs. Because in reality, in our body, individual organs are responsible for individual moments of digestion, and the special diet, of course, facilitates the process of digestion on the one hand, but on the other hand deprives us of a large number of trace elements. Therefore, in reality, it does not make much sense to pursue the separation of products from carbohydrates and proteins. It is more useful to follow the naturalness of the products and every cereal is natural. And buckwheat is good in this regard. It can not be genetically invaded. It is a pure product and is therefore highly valued.
Separating buckwheat from meat – personally, as a nutritionist, I do not see the point. But for those who have low stomach acidity, meat can be heavy. If they separate buckwheat and meat products, it will be easier for them. But in reality, they do not need to separate these products so much as to act on the acidity and improve the properties of the gastric fluid in order for the meat products to be assimilated.
What can be harmful about buckwheat?
Buckwheat, like any carbohydrate, is useful for limiting the weight loss process. You will never get better than buckwheat, but it can slow down the weight loss process like any cereal, potatoes and pasta. Therefore, it is better to consume it in a limited way. And for buckwheat, it takes time to digest – about three hours, so it’s best not to eat it at night. Also, of course, there may be some kind of individual intolerance – the same routine allergy can manifest as a buckwheat allergy. Therefore, it is important to look at the body’s reaction.
It is good to eat buckwheat every day?
Enough. Buckwheat can be consumed every day. In general, in fact, although we fight for dietary diversity, in reality a person strives for safety and automation of the process, so people often have very monotonous breakfasts, lunches and dinners. If you look at a person’s diet for a month, then it is usually quite meager compared to what you can eat. Therefore, there is nothing wrong with eating buckwheat every day.
There is a peculiarity, we digest well those foods that we use since childhood, but also those foods that my mother ate during pregnancy. Our gastric juice, our body is tuned to the quality assimilation of these products. Therefore, it is important to follow the traditional diet that is characteristic of your family, climate and lifestyle. If buckwheat is well digested, you can eat it at least several times a day. If there are individual characteristics to the assimilation, then in this case, of course, it is worth limiting it.
Why do people who do not even understand the diet and composition of products buy buckwheat in crises?
In fact, I think it’s propaganda. Because, first of all, this is how our generation sees buckwheat. I remember in the 90’s there was a rush for buckwheat, it was a pretty rare cereal. Spaghetti was easy to get. And I think from here can grow roots, only the prestige of buckwheat. In addition, in the early 2000s, buckwheat diets were in vogue, which painted all the charm of this cereal and, of course, this could also remain in our minds, how safe and healthy it is to sit on buckwheat. Buckwheat is indeed a socially sensitive product that disappears in times of economic turmoil. But I attribute this mainly to propaganda, rather than to the realization of the usefulness of this product.
In general, if you look at the importance of products in the human diet, then in the classic version of our consumer basket, emphasis is placed on carbohydrates, cereals and pasta. Although for the healthy growth of the body we need lighter carbohydrates: vegetables, for example, the same carrots, onions, root vegetables. They are just as important as cereals, and perhaps even more important at certain times. If you cleanse the body, for example. And protein is very important: meat, offal, eggs, dairy products. Everything that works in the intestinal microflora and everything that is maximally saturated with vitamins and minerals.
What can replace buckwheat?
There is no equal substitute for buckwheat. But it can be replaced by a combination of different products. To answer this question, you need to understand what you want to replace. If you need a source of fiber, then these are all other cereals. In addition, each cereal has its own unique properties, unmatched. The cereals I highly recommend are millet and quinoa. Quinoa is actually an ancient Russian cereal, which was called quinoa. Contains important trace elements – magnesium, manganese, copper.
If you need a routine, which is in large quantities in buckwheat, then these are citrus fruits (orange, lemon, grapefruit), berries (blueberries, black currants, blackberries, cherries, blackberries, cherries), vegetables and greens (tomatoes, , coriander, dill, garlic), fruits (apricots, apples, grapes, plums). Also with antioxidants.
At the same time, despite the mass of useful substances, buckwheat loses compared to meat. There are more trace elements important to the body in meat than in cereals. A person without meat is more vulnerable than a person without buckwheat. It is important to remember that balance and moderation are important in everything. A healthy body is, first of all, a conscious approach to your diet.