Traditionally Buckwheat (kuttu) has been used for centuries for its rich nutrients though it is not a cereal grain per se, but a fruit seed, related to the rhubarb family. Since it is not a cereal it is used in India for fasting during Navratri festival.
Buckwheat cultivation has actually declined in the last hundred years or so as people have discovered other alternatives to this hard to cook staple. In the West during the 18th and 19th centuries, buckwheat was the main breakfast cereal, though it fell into disuse until recent years when there has been a revival of interest in the grain due to its composition that helps people fight cholesterol and blood pressure.
Though mostly buckwheat is used as cattle feed in the US, in recent years research has shed light on its amazing health benefits and people are waking up to its potential as a health food. However some societies, including the Chinese, the Russians and the Indians, have been using it as a breakfast cereal for ages.
The Chinese and Russians consume it as porridge for breakfast, while the Indians traditionally use the flour in many dishes. In the Middle East, the flour is widely used while the Japanese make special noodles out of the flour which is then used in ceremonies. Sprouted buckwheat can be added to salads along with other sprouted cereals and pulses in order to make some wholesome health food.
The Importance of Flavonoids in Buckwheat
The buckwheat’s amazing health benefits, especially the cholesterol controlling characteristic is derived from the flavonoids, particularly rutin. Flavonoids are phytonutrients that act as antioxidants like the Vitamin C by regulating the blood flow and by preventing the excessive bonding of the platelets in the bloodstream.
The Effects of Magnesium in Buckwheat
Another way buckwheat helps in lowering LDL cholesterol ("bad" cholesterol) is by its high magnesium content, which effectively stops the free radicals from oxidation. Magnesium has been proven as highly effective in relaxing blood vessels and aiding in smoother blood flow which in turn promotes overall health for the whole body and the cardiovascular system in particular. Also the magnesium in buckwheat helps in further lowering the risk of diabetes by almost 24% when compared to those who do not eat buckwheat groats. Magnesium has been proved to help in the production of more than 300 enzymes in the human body and is invaluable as an essential mineral.
Buckwheat and Diabetics
A six yearlong study conducted in the US has conclusively established the superiority of buckwheat over other cereals for controlling hunger pangs because it packs a wallop of nutrients to satisfy the body. It also helps in preventing instances of diabetes, by lowering blood glucose levels and insulin responses. The chiro-inositol present in the buckwheat has been identified as responsible for the diabetes preventing component and so now research in being conducted in Canada in the Kade Research Centre to promote new varieties of buckwheat with higher concentrations of chiro-inositol.
Buckwheat’s Role in Preventing Gall Bladder Stones
Another great health benefit of the buckwheat is that, because it is a highly insoluble fiber, it essentially prevents occurrences of gall-bladder stones, which is endemic in populations with less fiber content in their diets. According to the American Journal of Gastroenterology, this benefit is proportionate; a 5 % increase in the insoluble fiber intake results in a 10% reduced risk of gall-bladder stones. Researchers believe that the insoluble fiber increases the transit time for the food to pass through our system and also reduces the secretion of digestive bile acids, which lead to the formation of gall-bladder stones. Such insoluble fiber is found in abundance in whole grains, skins of many fruits and vegetables and nuts.
Other Nutrients in Buckwheat
As the buckwheat hulls are hard to chew, traditionally they are soaked for about six hours and then cooked so as to make them softer and easily digestible. Buckwheat contains magnesium, folate, zinc, iron, copper, phosphorous and manganese that are essential to many processes in the body. It is the ideal dietary choice for a healthy lifestyle if you want to lose weight because it has plenty of proteins and minerals with no fat and no gluten. It also contains Alpha Linolenic Acid which is helpful in promoting HDL cholesterol ("good" cholesterol) and controlling LDL cholesterol ("bad" cholesterol).
Other popular uses for buckwheat are that the husk makes an effective pillow-filling for upholstery as they are bad conductors of heat. However the downside is that to some with sensitivities or allergies, such pillows might cause asthma attacks. The buckwheat flower is very attractive to bees and when they feed on them the honey bears a darker color and a distinctive flavor.
