Buckwheat (Fagopyrum esculentum) is one of the most appreciated grains. Its main characteristic is that it does not contain gluten but contains rutin, a compound that belongs to the flavonoids, and is known for its beneficial effect on learning and memory. Mostly, this plant is grown in the eastern part of Europe and Asia. It is an ideal substitute for all other grains containing gluten (wheat, oats, rye and barley). So, of all the grains, only buckwheat contains no gluten, which is why buckwheat, of all grains, should be included in your everyday nutrition.
Today, you can read in many magazines and websites that many plants may improve your memory and learning and the like, but for buckwheat, this effect is actually proven. So it's not empty talk, but scientific fact. Rutin is proved to be an excellent antioxidant because it protects the body from free radicals. Therefore, it's an excellent food for elderly people who often have problems with memory, and for students who spend all day studying.
What does buckwheat contain?
The main compounds of buckwheat are flavonoids, which include: rutin, quercetin and kaempferol. In addition, buckwheat contains protein, minerals (iodine, selenium, and zinc), starch, vitamin E and dietary fibers. Of course, these are not all the ingredients of buckwheat, but we have listed the most important ones.
Because it contains a lot of dietary fiber, buckwheat can help you lose excess pounds. In addition, its beneficial effect on peristalsis improves digestion and also helps you to lose weight.
Rutin, in addition to improving memory and learning, is also beneficial for the utilization and distribution of vitamins through the body (especially vitamin C). This effect contributes to the strengthening of the body.
Buckwheat contains high quality proteins, like those in meat, and represents an excellent substitute for meat. Vegetarians who do not eat meat at all (so-called vegans), should include in their diet at least 50 grams of buckwheat per day.
Of amino acids, it contains mostly the lysine and tryptophan, the molecules responsible for many important processes in the body (mood, among others). A regular intake of buckwheat can boost your mood.
Buckwheat contains a lot of selenium and zinc, which amongst others, improves the quality of nails. People who have brittle nails should eat more buckwheat.
It is often used to reduce itchiness.
How to prepare buckwheat for weight loss?
Buckwheat milk is probably the best for weight loss, and it is made in the following manner:
- Add 4 tablespoons (60 grams) of buckwheat flour in 16 ounces of hot water and stir well until all lumps dissolve. When thoroughly mixed, filter the solution and pour it into a glass bottle where it will be stored. For weight loss, it is recommended to take 4 oz. of buckwheat milk in the morning and 4 oz. in the evening.
Buckwheat can be used for preparing bread, pancakes or cooked dishes. When cooking, it is recommended to first wash the buckwheat under running water, after which you should put it in the water and let it stand overnight. It only needs 10 minutes to cook. Alone, without the addition of spices, it has no strong taste.
When I tried it for the very first time, I cannot say I was thrilled with the taste, but I knew that it is very healthy, so I continued to use it. It is best to eat it with a salad.
Buckwheat diet meal plan
- Breakfast: 1/2 cup (85 grams) of buckwheat porridge (300 calories).
- Lunch: A bowl of buckwheat soup and 100 grams of buckwheat pancakes with mushrooms (340 calories).
- Dinner: 1 cup (60 grams) of buckwheat muesli (230 calories).
- Breakfast: 2 cups (90 grams) of roasted buckwheat groats (280 calories).
- Lunch: 150 grams of buckwheat moussaka (300 calories) with beet and carrot salad (270 calories).
- Dinner: Three middle sized pones of buckwheat flour and cup of yogurt (370 calories).
- Breakfast: 1 cup (150 grams) of baked buckwheat with kale and a cup of kefir (400 calories).
- Lunch: Two pones of buckwheat flour, and 7 ounces (200 grams) of veal (300 calories).
- Dinner: 100 grams of buckwheat with broccoli, one potato, garlic and red peppers (180 calories).
- Breakfast: 2 cups (130 grams) of buckwheat pasta and 1 cup of lettuce (440 calories).
- Lunch: 200 grams of buckwheat with turkey (300 calories).
- Dinner: Two small sized apples or one medium sized pear (30 calories).
- Breakfast: Two small slices of buckwheat pie with leek (250 calories)
- Lunch: 200 grams of buckwheat with seafood, parsley and garlic (200 calories)
- Dinner: Two small sized buckwheat donuts with 1 oz. of cheese and two carrots (250 calories)